How to Train Your Brain to Eat Less

Check out these healthy eating habits that help you eat less.

by Amanda Roberts

The human body, lead by the ever-powerful brain, goes through a number of automatic functions on a daily basis. The need for nourishment is an inherent one but this does not mean we do not have any control over what and how much we eat. By learning how to train the brain to eat less, it is possible to say goodbye to unhealthy eating and return to healthy habits. The brain can be trained in such regards but you will have to be persistent and not give up. And, as a great man once said, when you eat better, you feel better.

Re-discover Mindful Eating

We have grown accustomed to eating on the run and often in excessive quantities. Our hectic lifestyles are causing us to eat without paying attention to the food, seeking out meals that offer instant gratification. It has become common to eat your dinner in front of the TV, to have your breakfast while perusing the latest posts on social media and such. All of these habits are making us eat more than it is necessary, with the quality of the food becoming one of the things we fail to take into consideration.

The solution of how to train your brain to eat less is to take a step back and re-discover mindful eating. We need to eat in accordance with what the body needs. We have to analyze ourselves and decide whether we are actually hungry or just bored. Food should never be used to cover up negative emotions. By becoming aware about our tendencies, we can eat less and better. Thus, we will break the negative pattern and return to a healthy lifestyle.

Keep Temptations at a Safe Distance

Remember the sensation you get when you are bored? You want to munch on something, no matter if it is sweet or salty. This is emotional eating and it can do a lot of damage in the long run. A good solution is to avoid temptations and train your brain to opt for healthy choices instead. You have to clean your house and remove all unhealthy foods at once; otherwise, you will be just as tempted to eat them. The same goes for your workplace, as the job-related stress can cause a fake hungry sensation.

Organize your kitchen and include as many healthy snacks as it is possible. You should go shopping once a week and only with a well-prepared list accompanying you. Before leaving for grocery shopping, eat a hearty meal, prepared from fresh ingredients. This will keep you full while doing your shopping and, thus, you will avoid giving into temptations. It is also essential not to starve yourself, in the hope that you will eat less. This will only place the brain in survival mode, forcing many to eat unhealthy foods and in excessive quantities as well. Survival mode can also trigger the body to hold on tight to the fat you have for energy, which is the opposite of what you want to happen. This is why eating good amounts of quality food can help you lose weight faster than starving yourself.

Add Healthy Supplements

Picture of HealthForce Vitamineral Earth on a background of roots and herbs.In a world that pays less and less attention to healthy eating, it can be difficult to be the one who fights against the current. You can support your general well-being by taking natural supplements. For example, you can take Vitamineral Earth from Nourishing World, a powdered supplement that is rich in nutrients and other beneficial substances (omega-3 essential fatty acids, soluble fiber, antioxidants, phytonutrients and detoxifying herbs).

Viktamineral Green has been found to support the healthy functioning of the immune system. It can also help regulate blood sugar levels, preventing you from giving into temptations and reducing the risk of unhealthy cravings. This powdered supplement can easily be integrated into meals, having a detoxifying effect and stimulating the digestion.

Picture of Catie's Whole Food Magnesium on a background of foods rich in naturally occurring magnesium.Each supplement has a different purpose but many of them can help you keep your appetite in check. For example, did you know that magnesium deficiency is often associated with carb cravings? In order to counteract such problems, you can try Catie’s Whole Plant Food Magnesium to help keep any unhealthy cravings at a safe distance. Catie’s Magnesium can also help regulate the blood pressure, ensure healthy muscle function and prevent blood sugar crashes, and helps many people sleep better.

Meal Planning

You might say that you are too busy to plan your meals but, considering the alternative, you should definitely find the time. When you have an entire week of cooking planned, temptations will no longer be so appealing. If you are planning on going out to a restaurant, check out the menu in advance and make sure you are opting for healthy choices as well. Pay attention to the ingredients used and especially to starters, as these are often high in calories. Avoid overeating, even if it includes only healthy choices; moderation is the key, as the brain will learn how to respond to the change of amounts and kinds of food consumed.

Portion Size

Picture of woman eating a large ice cream dessert while playing on her phone.Fast food chains draw us with tasty meals. They make matters worse by supersizing everything, causing us to eat more than it is necessary. Unfortunately, at home, we follow the same tendency, filling our plates to the brim. A good way to change your mindset with regard to eating is by reducing the portion size. You can trick your brain by choosing a smaller plate and filling it to your pleasure. It has also been determined that, by using eating utensils in a smaller size, you will eat less. Practice portion control and you will no doubt see positive results. Don’t starve yourself, and don’t overeat. As stated before, moderation is key.

Drink Water Before a Meal

Closeup of a refreshing glass of water on a white backgroundResearch suggests that drinking at least 8 oz of water right before a meal can help you feel more full so you eat less. Drinking one half to one oz of water per your body weight is the recommended amount required daily and is excellent for overall health and wellness. As much as 75% of the US  population suffers from dehydration and doesn’t realize it. Drinking adequate amounts of water is beneficial for digestion, metablosm,  elimination and more. Drinking 8 to 12 oz of water right before you eat may help you eat less and gets you that much closer to your daily requirement of water.

Leave the Table While Still Hungry

In the old days, it was often said that you should get up from the table while still hungry. This is just as true today and it stands as testimony to why moderate eating is a great way to stay healthy. You should never eat until you can no longer breathe; this will have a negative impact on leptin, the hunger hormone. If the leptin mechanism no longer functions, the brain will not transmit the satiety sensation to the body and you will end up eating more than you were supposed. Again, don’t starve yourself, but retrain your brain to stop eating before you’re stuffed.

A Final Note

It is possible to learn how to train your brain to eat less, thus being able to maintain a better state of health. Follow the recommendations included in this article and return to mindful eating. Avoid giving into temptations, plan your meals in advance and do not shop on an empty stomach. Choose wholesome foods, drink lots of water and support a healthy diet with nutrient-dense supplements, as these can have a positive impact on your general well-being.

 

Author bio: Amanda Roberts is an authors most noted for her writing for Nutrition Inspector. Her favorite topics include health, nutrition and fitness because she wants to help people live a healthier lifestyle. Follow her on Facebook.

 

 

Detox 101: Top 5 Ways to Detoxify Your Body for the New Year!

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by Colleen Russell

January is the most popular month of the year for Cleanses and Detox Diets.  It’s no wonder why:  the beginning of a new year has the wonderful feeling of starting fresh, beginning anew, and making changes for the better.  Doesn’t it feel amazing to just let go?

As with anything that reaches the realm of the popular, though, all this talk about Detox can get pretty confusing.  You may be wondering, what exactly should I be detoxifying?  What do I need to cleanse?  What do I have to gain or to lose?  Since we love a good detox, we thought it was important to remove the veil of mystery from this particular topic, and to share some of our favorite natural tools to detoxify the body and clear the mind.

What Is Detox?

Detoxification is a natural process whereby your organs and immune system process and eliminate toxins from your body.  It is the digestive system eliminating waste, the lymphatic system filtering bacteria from lymph fluid, and the kidneys filtering toxins from the blood.  Detox is a part of every living cell in the body.  So, if it is such a natural process, why do we need to help it along?

 Because our bodies were not designed to live like this.

We work too hard, we eat too much, too little, or just the wrong things.  Our world is polluted, from the air we breathe to the water we drink and the soil we use to grow our crops.  This world is just too toxic for the human body to to detoxify on its own.

What Can We Do To Detoxify Our Bodies?

So many things!  Detox is not necessarily about weight loss, energy boost, cleaning the colon, or preventing cancer (although those are some pretty enticing benefits).  Listed below are easy things you can do daily to help your body eliminate toxins naturally. Detox is about the same feeling you are given after the ball drops on New Year’s Eve:  a clean slate, a fresh start, and the opportunity to begin anew.

Top 5 Ways To Detox:

  1. Drink more pure water.  If you do nothing else, this one step can move mountains in terms of boosting your physical health and removing toxins from your body.  The National Institute of Health estimates that 48% of the adult population of the United States is chronically dehydrated.  Water plumps up the body’s tissues, creating an internal space that allows blood platelets to separate and for trapped toxins to wash away.  Filtered water, which is free of bacteria, pesticides, and other contaminants, is best.
  2. Infuse your drinks with chlorophyll!  Adding a 3 gram scoop a day of Chlorella powder to your morning smoothie or juice will infuse your body with 90 mg of bioavailable Chlorophyll.  This all-natural plant-derived greens powder is proven to bind to metals, assisting with heavy-metal detox.  Our favorite is Perfect Chlorella.
  3. Try a fulvic/humic acid mineral cleanse.  Fulvic and humic acid are proven to remove toxic metals from the blood, speeding up biochemical reactions, unblocking lymphatic passageways, and preventing cognitive impairment.  Products such as GHC’s Zeotrex are easy to add to your daily routine without making sweeping dietary changes.
  4. Colloidal Silver is a simple, relatively inexpensive, and perfectly safe method for detox.  It is non-toxic, but an effective method of destroying toxic organisms, bacteria, viruses, and even free radicals.  Sovereign Silver Bioactive Silver Hydrosol is Nourishing World’s recommendation for a safe, effective Colloidal Silver Detox.
  5. Bentonite clay is volcanic ash that binds to toxins in our body so they can be easily eliminated. All over the globe and for centuries, many cultures have been using bentonite clay to promote healing and overall good health. We like Sonne’s #7 Bentonite Clay Detoxificant because it is rich in minerals and free from impurities.

Stay tuned for more information on detox, specific detox diets tailored to your needs, and more information on how to stay healthy and toxin-free.  If you’re ready to get started on a detox plan now, try the 3 Day Detox Jumpstart from Dr. Oz and Dr. Junger, of the Clean Detox Plan.

Stay Active Through the Winter

Bundle up! It's time to play in the snow! Outdoor activity with the family in the winter is great for burning fat, reducing stress, & building bonds & memories to last a lifetime.

If you’re like many of us, the cold winter days send you into a form of hibernation. Nothing seems more enticing than wrapping up in a blanket with a book or a movie and a plate of hot cookies… but there are so many reasons to drag yourself off the couch and get moving! For one, you’ll feel better, both physically and mentally. Exercise relieves stress, anxiety, and depression, which may affect us more in the cold, dark, winter months. It energizes the body and improves focus. And for those of you who have made New Year’s resolutions to get in shape, be healthier, or lose weight — being active is a critical step! Getting your whole family involved improves family bonds and family health. We’ve chosen activities below that are fun, family-friendly, and sure to burn calories in the process.

Active Outdoor Activities

Yes, it’s cold — but with the right winter gear, you can still enjoy hiking, running, and more! I find being outdoors through the winter improves my mood and helps me tolerate the cold days. Bundle up — I’m partial to down outerwear with thin under layers made from wool or silk so that I can still have full mobility. If you live in a region with lots of snow, you have some great options for outdoor exercise:

  • Skiing or Snowboarding (428 calories)
  • Sledding (396 calories)
  • Building a Snowman (285 calories)
  • Snowshoeing (500 calories)

But even if you have yet to see a single snowflake, there are other fun ways to get moving outside this winter:

  • Hiking (429 calories)
  • Outdoor Skating Rink (342 calories)
  • Biking (571 calories)
  • Flag Football (571 calories)

It’s Too Cold to Exercise

OK, so some days it just doesn’t feel very appealing to bundle up and head out into the cold. Not to worry — you can stay active with indoor activities, too! Some family favorites:

  • Indoor Rock Climbing (500 calories)
  • Trampolining (252 calories)
  • Bowling (121 calories)
  • Indoor Ice Skating (342 calories)
  • Roller Skating (548 calories)
  • Family Yoga Classes (179 calories)
  • Indoor Swimming (428 calories)

There are even a few fun activities to get the whole family off the couch without leaving the house. Fold up clean socks into balls and have an indoor snowball fight. Play charades. Have 5-minute breaks every hour to do push-ups and jumping jacks together. Organize indoor Olympic games. Turn up the music and have an impromptu dance party. You might not burn as many calories as you would with outdoor sports and games, but anything is better for your body than sitting watching Netflix all day!

Note: Calories burned are estimates for one hour at moderate intensity, based on a 150-pound person. Actual calorie burn may vary significantly depending on effort, body composition, and duration of activity.

By Ali Wetherbee

4 Weight Loss Wonders with Surprising Health Benefits

Check out the sundry benefits of these superfoods for weight loss!

New year, new you — and Nourishing World is here to help! We know that losing weight tops the list of New Year’s resolutions, but recent trends have shown that this goal is slowly being replaced by resolutions that focus more on overall health, like “get in shape” or “become healthier.” What if you could do both, with a single, all-natural weight loss pill? These four weight loss wonders not only help you shed pounds, but also have some hidden extra benefits to support your general health and wellness.

Use coupon code WeightLossWonders for 10% off these fat-burning supplements.

Natural Weight Loss Supplement #1: Acai

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Perfect Acai aids in weight loss and improves energy, plus reduces inflammation and provides so many nutrients! Choose convenient capsules or add acai powder to drinks and smoothies.

Perfect Acai is rich in fiber, which fills you up and improves feelings of satiety. Translation: you’ll eat less, without even trying, and lose weight naturally. Plus, many report acai gives you more energy, which means you’ll be able to exercise more consistently and effectively, aiding in calorie burn. What makes acai powder really special, though, are its numerous other health benefits. Extremely high in antioxidants and anti-inflammatory compounds, acai has been shown to prevent illness, combat free radical damage, reduce inflammation and autoimmune reactions, and support heart health. Studies suggest acai also slows signs of aging, strengthens hair and nails, and leaves skin more elastic. Beyond fiber, acai berry provides protein, amino acids, omega fatty acids, calcium, iron, and vitamins A, B, C, and E.

Natural Weight Loss Supplement #2: Raspberry Ketones

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Dubbed the “All Natural Miracle Fat-Burner In A Bottle” by Dr. Oz, Raspberry ketones from actual raspberries are the reason that RK Pure 250 helps you lose more weight, faster.

RK Pure 250 is a raspberry ketone diet supplement. We recommend it for weight loss because studies have shown raspberry ketones to be high in adiponectin, a protein known to break down fat cells, regulate blood sugar levels, and increase metabolism. In fact, Dr. Oz called raspberry ketones “The Number One Miracle In A Bottle” that will “help your body think it’s thin.”  In addition to its fat-busting benefits, it also provides immune support because it is so rich in antioxidants. RK Pure 250 is made from real raspberries — no synthetic imitators — and the ketones in just one capsule is equal to that in 28 pounds of raspberries!

Natural Weight Loss Supplement #3: Green Coffee

green_coffee_boosts_metabolism
Give your metabolism a boost and trigger the body to burn stored fat with Perfect Green Coffee, endorsed by Dr. Oz and Oprah.

Perfect Green Coffee aids in weight loss by triggering the body to burn fat stores instead of sugar for energy and boosting the metabolism. Like acai and raspberry ketones, green coffee boasts a high antioxidant content. Green coffee bean extract has also been shown to lower blood pressure and protect the heart. Because of its ability to lower blood sugar and its effect on glucose metabolism, green coffee may be ideal for those with pre-diabetes, diabetes, and obesity. With no more caffeine than a large cup of decaf coffee, Perfect Green Coffee won’t give you jitters or insomnia. Dr. Oz expounds green coffee bean extract as a “magic weight loss cure for every body type.”

Natural Weight Loss Supplement #4: African Mango

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Perfect African Mango acts as a natural appetite suppressant, leaving you feeling full and satisfied with less food, while boosting metabolism and improving digestion.

Perfect African Mango suppresses apetite, decreases cravings, and improves digestion while boosting metabolim and improving nutrient absorption — all factors conducive to fast weight loss. Studies have confirmed about 5-10 pounds of weight loss in just a few weeks, without changes to diet or exercise habits. That’s not all, though; African mango, or Irvingia gabonensis, lowers cholesterol, blood pressure, and blood glucose levels. African mango also promotes a normal inflammatory response. African mango contains beta carotene and ellagic acid, both of which may prevent cancer, and provides healthful nutrients including calcium, iron, B vitamins, lauric acid, and other fatty acids.

Bonus Weight Loss Wonder!

coconut_oil_for_weight_lossNot only is this a healthy fat to use in recipes; the MCTs in Perfect Coconut Oil can help you lose weight naturally, particularly from the waist line. Plus, it also has a beneficial effect on insulin and thyroid levels, both factors which affect body weight. If you’re not a fan of the coconut taste, try our coconut oil softgels instead.


Save 10% off these natural diet supplements with coupon code: WeightLossWonders


For More Diet & Weight Loss Tips, Check Out:

By Ali Wetherbee

Dr. Oz’s Day-Off Diet Shopping List

Who said dieting had to be boring? The Dr. Oz Day-Off Diet shopping list is loaded with variety and options.

Are you ready to get started on Dr. Oz’s Day-Off Diet and lose weight? Here’s the Day-Off Diet Shopping List so you’ll have everything you need to dive right into shedding pounds! Remember, the Dr. Oz Day-Off Diet allows for one “cheat day” during which you can eat whatever you want — so in addition to the list below, be sure to have a few favorites on hand to enjoy on your day off. For more information, check out the full Dr. Oz Day-Off Diet guidelines.

Dr. Oz’s Day-Off Diet Shopping List

Non-Starchy Vegetables

Amount: Unlimited! Stock up on lots of your favorite non-starchy veggies. Vegetables not listed below may be considered complex carbs on the Dr. Oz Day-Off Diet.

  • Greens: collard, kale, mustard, turnip, chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress, Swiss chard
  • turnips, rutabaga, daikon, onions, radishes, beets
  • broccoli, cauliflower, Brussels sprouts, cabbage
  • eggplant, peppers, tomatoes
  • spaghetti squash, zucchini, cucumber
  • artichokes, hearts of palm, okra, bamboo shoots, water chestnuts, asparagus
  • celery, leeks, mushrooms, pea pods, sugar snap peas, sprouts

Complex Carbohydrates

Amount: 2 servings a day

  • Legumes such as lentils, beans, edamame, chickpeas (1/2 cup per day)
  • Sweet potato (1 medium per day)
  • Parsnips, plantains, or squash (1 cup per day)
  • Green peas, carrots, corn, or pumpkin (1/2 cup per day)
  • Whole grains including oatmeal, pasta, quinoa, brown rice (1/2 cup per day), or whole grain bread (1 slice per day)

Lean Protein

Amount: 6 oz per day

  • Chicken, fish, seafood
  • Vegetarian Options: tofu, lentils, beans

MUFA (Monounsaturated Fatty Acid) Snacks

Amount: 2 servings a day

  • Nuts, including almonds, brazil, cashews, hazelnuts, macadamia, pecans, pistachios, walnuts (1 oz)
  • Avocado (1/4)
  • Nut butter such as almond, cashew, or peanut butter (2 TBS)
  • Green or black olives (10 jumbo)
  • Seeds, including sunflower and pumpkin seeds (1/4 cup)

Additional Day-Off Diet Foods

  • Eggs (1 per day)
  • 2% Greek yogurt (7 oz per day)
  • Fruit (1 piece per day, either alone or in smoothies)
  • Heart healthy oil – olive oil or grapeseed oil (2 TBS per day)
  • Low sodium chicken or veggie broth
  • Low sodium soy sauce
  • Vinegars (unlimited)
  • All spices (unlimited)

Supplements We Recommend

 


For more information on the Day-Off Diet and Dr. Oz’s weight loss tips: The Dr. Oz Day-Off Diet


 

By Ali Wetherbee

The Dr. Oz Day-Off Diet

Try the new, super easy Day-Off Diet from Dr. Oz to lose the weight and keep it off!

Every January, millions of people make New Year’s resolutions to lose weight. And every year, Dr. Oz is ready to help with an easy-to-follow diet plan! Dr. Oz’s Two-Week Rapid Weight Loss (2014) and the Dr. Oz Total 10 Rapid Weight Loss (2015) plans have been incredibly popular and successful. The 2016 Day-Off Diet may be one of the easiest diets Dr. Oz has brought us yet! This year’s diet is simple and straight-forward yet flexible and satisfying. There’s no starving involved on this diet plan! And even better, Dr. Oz’s Day-Off Diet includes a cheat day where you can eat whatever you want, so you won’t wind up feeling frustrated and deprived.

The Dr. Oz Day-Off Diet

The Dr. Oz Day-Off Diet is the result of three years of research, and it combines the best aspects of several of Dr. Oz’s most successful diet plans. You can stay on this diet as long as you need to achieve the weight loss results you are looking for — whether that’s just a few weeks, a couple of months, or more. Make sure you’re eating a wide variety of non-starchy vegetables all day and a serving of fruit with breakfast to ensure that your nutritional needs are covered. If you feel you aren’t getting enough vitamins and minerals, you may want to take a daily whole-food multivitamin such as Kind Organics Once Daily from Garden of Life,  or Vitamineral Green. The Dr. Oz Day-Off Diet is appropriate for vegetarians and vegans, as well as those on Paleo/Primal or Keto diets. Read on for the Dr. Oz diet details.

Start Your Day Off Right

Hot water with lemon in the morning when you wake up will help kick-start your metabolism and digestive processes and detox your body. Simply heat up some filtered water and squeeze the juice of half a lemon into it.

Breakfast

Breakfast should have 25 grams protein, and can be either a smoothie or an egg with 7oz of 2% Greek yogurt and a piece of fruit. Since protein is so vital on this diet, you might consider adding some protein powder to amp up your smoothies. This is also a great alternative to Greek yogurt or ground nuts for those who dislike these in their smoothies or have allergies/intolerances to these foods. A breakfast high in protein helps you feel full and satisfied and provides lasting energy.

Dr. Oz Day-Off Diet Breakfast Examples:

  • a pepper and mushroom omelet alongside Greek yogurt and berries
  • a smoothie made with almond butter, banana, Greek yogurt, and flax seeds
  • an egg over spinach, served with apples dipped in Greek yogurt & cinnamon

Lunch & Dinner

Lunch and dinner consist of unlimited non-starchy veggies, 6oz per day of lean protein (chicken, fish, or tofu), and 2 servings a day of complex carbs such as beans, squash, or whole grains. You can split your daily allotment of protein and carbohydrates between lunch and dinner. Because you can prepare veggies, protein, and carbs in so many different combinations, you aren’t likely to feel bored on the Dr. Oz Day-Off Diet.

Dr. Oz Day-Off Diet Lunch Examples:

  • a salad with 3oz chopped tofu and a 1/2 cup chickpeas, dressed with olive oil and vinegar
  • a slice of whole grain bread topped with 3oz chicken, roasted zucchini and peppers, and sprouts
  • a 1/2 cup brown rice stir-fried with 3oz of shrimp, water chestnuts, pea pods, and bamboo shoots and a dash of low-sodium, non-GMO soy sauce

Dr. Oz Day-Off Diet Dinner Examples:

  • 3oz of salmon alongside a sweet potato and sauteed broccoli
  • spaghetti squash topped with marinara sauce and 3oz diced chicken, served with a slice of whole-grain garlic bread
  • turkey and black bean chili with a side salad

Snacks

Snacks should contain MUFAs, or monounsaturated fatty acids: nuts, seeds, olives, or avocado. Eat 2 servings of MUFAs (one serving is an ounce of nuts, 2 tablespoons of nut butter, or about 10 large olives) each day. MUFAs have been found to lower cholesterol, increase fat burn, and reduce belly fat, which makes them an important component of this diet. You can also munch on non-starchy vegetables such as celery, pea pods, and pepper strips as much as you want throughout the day.

Dr. Oz Day-Off Diet Snack Examples:

  • celery with 2 tablespoons of peanut butter
  • about 23 almonds
  • slices of cucumber and red pepper dipped in guacamole

Take a Day Off

Stick to the diet above for 6 days each week. Once a week you will enjoy a day off the diet, allowing you to eat whatever you want that day. Plan your days off ahead of time, particularly if you have upcoming special occasions such as birthdays, parties, or holidays. This way, you’ll still be able to enjoy social occasions and indulgences without feeling deprived or sabotaging your diet. It is not advised to skip this built-in “cheat day” to lose weight more quickly, because doing so may make it hard to keep the weight off long-term. If you want to speed up weight loss, add in some exercise or physical activity instead of skipping the day off.

Don’t go overboard, though — Dr. Oz is certainly not recommending that we gorge ourselves on cake and French fries and eat entire gallons of ice cream in one day! Simply eat what you want, slowly savoring each bite, and stop when you’re full. Straying from the diet for one day a week might leave you feeling bloated or sluggish. Nourishing World recommends taking probiotics and perhaps a few capsules of Oxy-Powder at the end of your day off to help your body better process the indulgences.

Get Support

Dr. Oz has recognized that a social support network leads to lasting weight loss success, and so he has created Facebook support groups for those following the Dr. Oz Day-Off Diet. You can ask questions, share problems, and get recipe ideas from others who are also trying to lose weight. Take the Dr. Oz Day-Off Diet Assessment, a quick 4-question quiz about your diet habits, to find out which Facebook support group will best meet your social support needs.

 

Want more weight loss tips? Check out Post-Holiday Slim Down for simple diet, supplement, and lifestyle changes to help you shed excess weight.

 

By Ali Wetherbee

Post-Holiday Slim Down

Helpful hints to lose the holiday weight gain.

The holidays have come and gone but that excess weight may be here to stay! Whether you gained a few pounds over the holiday season or simply want to get in shape and feel better in 2016, these slim-down tips will get you started on the right track.

Start by Detoxing

Especially if your diet has been less than stellar or you’ve picked up a few bad habits over the past year, a good detox can flush out all those accumulated toxins (not to mention several pounds or more of compacted fecal matter!) and jumpstart weight loss. Choose one of these detox programs:

Global Healing Center’s Oxy Powder 6-day Complete Colon Cleanse requires only a healthy diet, a detox drink made with common ingredients in your kitchen, a bottle of Oxy-Powder capsules, and a good probiotic. Oxy-Powder gently yet effectively oxygenates the digestive system to clean it out while you sleep, so this is a really easy detox plan.

The 21 Day Detox Plan, by Erica Lepore, ND, is an excellent choice for those looking not only to eliminate toxins but also needing some help sorting out which foods leave you feeling your best. You’ll follow a clean and healthy diet for 3 weeks, followed by a period of reintroducing foods to see how your body responds. During the 21 Day Detox, you’ll also take several detox supplements to encourage toxins to be expelled and to support the liver and the digestive tract.

Choose a Diet Plan

This is where it’s easy to get stuck! There are just so many diets out there that it’s hard to know which diet is best. I strongly believe that the best diet plan is the one you feel you can actually stick to, yet still challenges you to change your eating. If you look at a long list of food restrictions and supplements and think, “I can never stick to this!” then chances are, you won’t. If you come across a diet that seems super easy, it’s probably too good to be true and won’t lead to lasting weight loss results. Aim for a middle ground. Many of our blog readers LOVE the Dr. Oz diets. The Dr. Oz Two Week Rapid Weight Loss Diet and Dr. Oz’s Total 10 Rapid Weight Loss Diet won’t leave you feeling hungry and deprived. Plus, the entire plans are mapped out for you, so you know exactly what you can and can’t eat and which supplements to take. Recipes and sample meal plans are included to make it even easier to know what to eat to shed pounds. Dr. Oz developed the Two Week Rapid Weight Loss Diet first, and it is ultimately nearly identical to the revamped Total 10 Rapid Weight Loss Diet, so you can use the weight loss recipes and tips interchangeably.

Give Your Metabolism a Boost

Diet and exercise simply aren’t enough for many of us to lose weight. An all-natural weight loss supplement can rev up your metabolism and help the pounds come off more quickly. As you start to notice the number on the scale drop, you’ll be more motivated to stick to your healthy weight loss plan. A few of our favorite, Dr. Oz-recommended diet supplements include:

Perfect Green Coffee is an extract made from green coffee beans with 50% chlorogenic acid. Green coffee has been found to lower blood pressure and blood glucose levels while promoting fat burning and boosting metabolism.

Perfect African Mango helps suppress appetite and leave you feeling full, so you’re less likely to overeat. Plus, African mango (or Irvingia Gabonensis) amps up the metabolism and improves digestion and absorption of nutrients.

Get Moving

Go for a walk. Take the stairs instead of the elevator. Start your morning with some pushups and jumping jacks. Bike to work. Hit the gym. The options are endless but getting started may feel daunting. If you’re really crunched for time or struggling to balance exercise with other commitments, try some of these free workout videos that you can do at home, with no equipment. Try not to give in to the “all or nothing” mentality. Ten minutes of exercise is still better than nothing, and skipping a day doesn’t mean you should give up on your exercise routine completely. This is how so many New Year’s resolutions fade away; most of us feel like we’ve already failed when we miss a workout or indulge in a couple cookies. Instead of giving up, remind yourself of all the successes, both big and small, that you’ve already experienced this year, and focus on how great you feel when you are sticking to your plan.

Don’t Overeat

It sounds so much simpler than it is, but with good planning, you really can avoid eating to excess! The trick is to figure out ahead of time what pitfalls you’ll face, and be prepared with a solution. Examples:

If you often get the munchies… Keep cut up carrot and celery sticks ready in the fridge. Have sugar-free xylitol gum on hand. Brush your teeth as soon as you finish a meal, which signals your body that you’re done eating. Since mindless eating often accompanies boredom, write a list of activities you would enjoy doing when you’re at loose ends.

If you’re prone to emotional overeating… Have a plan for what you’ll do instead of grabbing a pint of ice cream. You might call a friend, or watch a feel-good movie, or take a hot bath, or go for a walk in the woods. Try adaptogenic herbs like rhodiola rosea or cordyceps to help you manage stress, anxiety, or depression. Avoid keeping your favorite junk foods in the house, since the temptation might prove to be too much.

If you tend to stick to your diet all day and eat everything in sight at night… You might need to eat more throughout the day. If you aren’t consuming enough calories and a good balance of nutrients, you’ll wind up craving junk food to quickly restore your energy and satisfy your hunger. Or, you may need to replace certain habits with healthier ones. If you’ve always come home from work and plopped on the couch with a bag of chips and the TV remote, it will be really hard to watch TV without your chips. Instead, you’ll need to plan something else to do to unwind when you walk in the door.

If you end up eating large portions at meals… Start each meal with a salad or a cup of bone broth to fill you up a bit without adding lots of calories. Serve everyone’s dinner in the kitchen and bring it to the table, rather than keeping bowls of extra helpings right in front of you on the table. You’ll be less likely to pile on second and third helpings if you have to get up and walk to the kitchen to get more, or if the leftovers are already stashed in the fridge.

Strengthen Your Resolve

Why do you want to lose weight? What will change in your life once you’ve reached your goal? Perhaps you’ll finally fit into your favorite dress or build up the stamina to hike a mountain known for its amazing views. Maybe losing weight will improve your health and allow you to wean off medications. You might have more energy to run around with the kids, or more confidence at work. Whatever reasons you have for slimming down, keep them front and center in your mind. Spend a minute or two each morning, noon, and night quietly envisioning your success. Create a vision board, or spend some time journaling about what losing weight means to you. Keep visible reminders around the house: post-its on the bathroom mirror, a photo of your goal weight outfit on the fridge, a family snapshot on the treadmill. Really spend time developing your goal and your vision of the future, so you can stay motivated during weak moments.

Best of luck in your weight loss pursuits!

 

By Ali Wetherbee