How Can I Stop My Constant Snacking

Snacking is a big problem. Some people will snack all day instead of eating food. Mostly it is young people that learn how to do this in school and never break the habit. This habit doesn’t supply the body with nutrition. Some young people think that it’s a waste of time stopping for a meal when you could be doing something productive. They don’t think about nutrition because no matter what they eat, they don’t feel any different, so why eat a meal if they can just stop for a burger at the drive-thru and keep going? They don’t understand that your body will only store so much nutrition and you will run out. Running low on your body's nutrients will cause you to feel sluggish. You’ll feel tired all the time. You’ll be sick more often. Read the blog post below and learn the truth.

By Shereen Lehman, MS

Oscar Wong / Getty Images

Question: I don’t have a problem with my weight, but I’m trying to eat a healthier diet. I eat a good breakfast; usually, a salad for lunch, and what I think is a good dinner at night. The problem is afternoon and evening snacking. I feel like I’m hungry all the time, and it’s so easy to nibble on something and not always something that’s good for me.

Answer: If you want to get away from between-meal snacks, the first step may be to figure out why you’re snacking so much.

If you’re hungry, you may need to eat more at lunch and dinner so you can make it to the next meal without the extra nibbles. If you’re munching is mindless then maybe you need to rearrange your environment, so you don’t automatically grab something and shove it into your mouth whenever you get bored.

Tips for Not Snacking

You can cut back on your snacking with a little preparation. Don’t keep candy at your desk and avoid the vending machines. Grab a glass of water instead of a bag of chips when you’re watching TV, gaming, playing on the internet or reading a book at night. In fact, keeping a water bottle with you for an occasional quick sip might be a good way to curb the habit of eating something.

If you’re snacking because you’re bored or stressed, try going for a walk, getting some exercise or maybe even calling or texting a friend. Friends and family can be the best support system — ask them to help keep your mind off snacking.

Tips for Healthy Snacking

Maybe you don’t need to give up your nightly nibbles. Snacking isn’t necessarily a bad thing as long as you stay within your daily calorie allowance. Some people find it’s easier to follow a balanced diet when they eat a healthful mid-meal snack because they don’t overeat at the next meal.

Use your snacks to boost your nutritional intake. Choose fresh fruit, whole-grain crackers, low-fat yogurt, nuts, and fresh vegetables. This way, you’ll get extra vitamins, minerals, and fiber. A little bit of cheese, a hard-boiled egg, or lean meat is fine too, but watch your serving sizes because these foods are energy dense. Avoid candy bars, cookies, cakes and pastries, ice cream, and greasy chips or packaged snack foods.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

 Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Foods That Help Burn Fat

This post is from the HungryGirl website and confirms that your diet will help you burn fat. The right diet will burn more fat than exercise.

I write about this subject every week, you can’t starve yourself and lose weight. You have to eat the right foods. There are actually foods that help you burn body fat. If you eat the right foods, you’ll never be hungry. It’s not the quantity, it’s the quality.

Sticking to a healthy diet is tough — we need all the extra motivation we can get. Adding fat-burning foods to your meals and snacks does double duty: They’re healthy additions in and of themselves, and they help burn calories. Try the following:

One bean, two beans, red bean, blue bean. And when I say “red” and “blue,” I mean “pinto” and “navy.” Whatever type of bean is your personal favorite, you can count on one thing — experts insist it’ll be great at helping your body burn fat. Beans are all-around amazing because they contain lots of protein and fiber. Eating protein is one of the very best ways to encourage your body to burn fat: It boosts your metabolism and helps you feel full and energized. Where does the fiber come in? Studies show that dietary fiber can help regulate your appetite and slow your digestion, which is great for weight control. Aside from those navy and pinto beans, stock up on other fat-burning beans like soybeans, garbanzo beans, black beans, white beans, kidney beans, and lima beans.

Bonus: Beans are incredibly budget-friendly. Who doesn’t love that?

While most types of seafood are smart choices, they’re not all fat-burning superstars like salmon and tuna. You’ve probably heard that salmon and tuna are excellent sources of omega-3 fatty acids. Why should you care? Because not only do omega-3s help grow your hair and nails, they stimulate a protein hormone in your body called leptin, which jumpstarts your metabolism and regulates your appetite.

Well, then, allow me to introduce your new best friends: quinoa, brown rice, oat, and corn. These foods are considered whole grains (not to be confused with refined white carbs, which are basically the opposite of fat-burning foods), and chowing down on them fuels your body with much-needed fiber and complex carbohydrates. It’s the “complex” part that helps burn fat: 1) Complex carbs break down more slowly than the simple variety, meaning your energy levels won’t crash, and 2) They hold your insulin levels steady, which is good because insulin spikes encourage your body to hang on to fat.

If quinoa is your new best friend, yogurt should come in at a close second. Dairy products contain protein and calcium, which help keep your muscle mass intact while promoting weight loss. Another tidbit of good news about dairy: Studies show that of two groups of participants on low-calorie diets, the group that included dairy in their diets lost more weight than the dairy-free group. And, as if you need more reason to grow a milk mustache, research shows that probiotics found in some light dairy fight fat.

Dairy can be scary because it usually contains fat, but it’s not difficult to stick to fat-free and light varieties of milk, yogurt, and cheese. There are so many delicious options out there.

As if we needed another reason to drink red wine. I’ve saved the best for last: A recent study suggests that red wine (from extracts found in a certain type of red grape) may help your body fight fat. The study found that people who ate a high-fat diet accumulated less fat when they also consumed Muscadine grapes. Conversely, the group that also ate a high-fat diet but didn’t consume the red grapes accumulated the amount of fat that would be expected based on their food choices. The results are attributed mostly to something called ellagic acid, a compound found in Muscadine grapes. Muscadine grapes are grown primarily in the southeastern United States, and they’re used to make certain American wines. Cheers!

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

 Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

How You Digest Food Can Effect Your Weight

This makes a lot of sense to me. Read below and see if you agree.

We don’t all digest carbs or for that matter any food the same way the next person does. There are differences in the way people digest food, which might be the reason brothers or sisters eating the same food while growing up can have different size bodies. Being overweight is a worldwide problem and scientists from dozens of countries are trying to come up with a solution. So if you have trouble keeping the weight off, it’s a good idea to read about the problems and the solutions that are being worked on.

Science has caulked this off to different genes. But some doctors think it’s not that simple. What if those genes that get all the blame, actually cause your body to digest carbs differently than other people? Read the following article I found in HealthDay News. Obesity or just being overweight may be because some people just can’t eat the same foods that others eat.

The way your body digests carbohydrates may affect your risk for obesity, a new genetic study indicates.

Researchers focused on a gene called AMY1, which is responsible for an enzyme in the saliva called salivary amylase. When food enters the mouth, the enzyme begins the process of starch absorption that continues in the digestive system. Starches are a type of carbohydrate.

People typically have two copies of AMY1, but the number of copies can vary widely. It’s believed that higher numbers of the gene evolved in response to diets that contained greater levels of starch, the researchers said.

They studied the number of copies of AMY1 in thousands of people from France, Singapore, Sweden, and the United Kingdom, and found those with a low number of copies were more likely to be obese.

People with fewer than four copies of the gene were about eight times more likely to be obese than those with nine copies. For every additional copy of the gene, a person was about 20 percent less likely to be obese, according to the authors of the study published March 30 in Nature Genetics.

“I think this is an important discovery because it suggests that how we digest starch and how the end products from the digestion of complex carbohydrates behave in the gut could be important factors in the risk of obesity,” study co-lead author Dr. Philippe Froguel, chair of genomic medicine at the School of Public Health of Imperial College London, said in a college news release.

“Future research is needed to understand whether or not altering the digestion of starchy food might improve someone’s ability to lose weight, or prevent a person from becoming obese,” Froguel said.

“We are also interested in whether there is a link between this genetic variation and people’s risk of other metabolic disorders such as diabetes, as people with a low number of copies of the salivary amylase gene may also be glucose intolerant,” Froguel said.

Previous studies investigating obesity have identified variations in genes that act in the brain and often result in differences in appetite, the study's first author Dr. Mario Falchi, also from Imperial College London, said in the news release. “Our finding is related to how the body physically handles digestion of carbohydrates.”

Falchi said researchers are starting to develop a clearer picture of a combination of genetic factors that contribute to a person’s chances of becoming obese. “This should ultimately help us to find better ways of tackling obesity,” he said.

— Robert Preidt

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

 Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Could More Fruits, and Vegetables Made Me Happier?

Eating up to eight servings of fruit and vegetables a day could make you feel happier, new research suggests. Not being happy is generally caused by the way you feel. Generally, being depressed will prevent you from being happy. So, how do you get depressed? I only see two causes that can both be caused by the food you eat.

First, being depressed can be caused by problems in your life. Did you know, that when you consume too much animal fat your mind can actually become confused? I say confused but it’s a little more complicated. When you have too much fat in your diet, your liver can’t process all of it, and some of the fats will go straight into your bloodstream and eventually into your brain and that slows down brain functions. This can keep you

The other reason for being depressed is not being happy with yourself. If you weigh too much it’s hard to keep up with your work, activities, etc. Your clothes never look right. You can’t wear the trendy clothes others wear. People stare, and some people avoid you. You have constant problems like body odor, gas, indigestion, and bloating.

Experts have long recommended a diet with lots of fruits and vegetables to help guard against cancer and heart disease. But, researchers say, it’s hard to persuade people to eat more fruits and vegetables today when the benefits aren’t seen for years or even decades.

However, improvements to your mood may be seen within 2 years, they say.

They found that about 85% of participants had fewer than three daily servings of fruit, while 60% ate fewer than three daily servings of vegetables. Only a very small percentage of people (1.83%) ate, on average, more than five servings of fruit. Only 7.75% ate more than five servings of vegetables.

The study found that improvements in happiness were seen for each extra daily portion of fruit and vegetables, up to eight portions a day.

The researchers conclude that people who go from eating almost no fruit and veggies to eight servings every day would have an increase in life satisfaction equivalent to moving from unemployment to employment. That improvement would be seen within 24 months, they claim.

“People’s motivation to eat healthy food is weakened by the fact that physical health benefits, such as protecting against cancer, accrue decades later,” Andrew Oswald, professor of economics and behavioral science at the University of Warwick, says in a statement. “However, well-being improvements from increased consumption of fruit and vegetables are closer to immediate.”

Most people don’t feel the effects of being overweight until they’re over 50 and by that time they lose the ambition and motivation to do anything about it, so they take the pills and try and do what the doctor recommends and they continue on doing the best they can until they can’t live alone any longer.

Do something about improving your life before you end up just existing.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

 Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Will Cutting 3500 Calories A Week Cause You To Lose One Pound A Week?

Let’s start with some history. Max Wishnofsky M.D., conducted the original fat burn research in 1958. He published the 3500 calorie deficit formula which continues to be cited in thousands of educational websites, studies, and scientific articles.

Dr. Kevin Hall challenged the formula and released a manuscript in 2007. He has redefined the 3500 calories to burn a pound idea. His paper is impressive with enough scientific data and formulas to stump even the brainiest nerd. We will not be jumping into math class right now but sticking with the discovery.

Losing fat is a challenge. We have been under the impression that simply subtracting 3500 calories per week, we would be able to lose one pound of flab. This is based on the old simplistic theory where 3500 calories represent only fat and do not take into consideration lean mass (muscle).

New research takes all tissue into account understanding muscle is also lost during the calorie-burning process. The amount of muscle lost depends on the initial body fat level and caloric deficit. That means weight and fat loss calculations will differ from person to person. For example, a lean person will tend to lose more muscle and retain fat while an overweight person will lose more body fat and retain lean mass.

This is why an overweight person can better tolerate lower calorie diets and the opposite applies to a lean person. However, restrictive diets are not recommended for either since they’re linked to eroding muscle tissue.

The original 3500 calories to burn a pound theory needed to take into consideration fat and muscle metabolize (use) energy at different rates. A pound of muscle is not 3500 calories but approximately 600 calories. If you applied a 3500 weekly caloric deficit and lost 100% muscle hypothetically that would equate to 6lbs. This would be ludicrous and the takeaway to remember is lean mass loss equals greater weight loss. Losing lean mass is what we’re trying to avoid.

If you created a 3500 caloric deficit and lost 100% body fat then you would lose one pound of fat. Again, this is impossible because both lean and fat tissue is lost during the weight loss process.

Other factors implemented in the new formula applications are caloric deficit adjustments as body weight decreases and energy levels decline. In addition, studies recommend stimulating more fat loss to lean mass through progressive resistance training and higher protein intake.

Does this mean throwing the old 3500 calories to burn a pound formula out the window? No. Lots of great research went into creating a basic way to figure out daily caloric requirements. Using the 500 to 1000 calorie per day deficit does provide a generic guideline for losing 1 to 2 pounds per week.

This post appeared on verywell.com and tries to clarify a few points about an old theory. Cutting calories will cause you to lose a few pounds, but this theory is from 1958 and back in those days we didn’t have the number of processed foods on the market as we have today. Because 60 years has changed our diets completely and the fact that obesity today is the number cause of most of our health problems whereas 60 years ago obesity was only about 1% of our population, the idea that simply reducing calorie intake by 500 calories a day will cause you to lose fat, is ridiculous.

Today, the average American consumes 3500 calories a day. In 1958 the average American consumed about 2000 calories a day. Today, if you want to lose fat, you have to quit eating processed foods and start eating whole foods, and fresh foods, and quit drinking bottled and canned drinks that add calories to your diet.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

 Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Americans Are Still Consuming Too Much Salt

Most Americans say, “What’s the big deal, I barely use the salt shaker.” Read on and you’ll learn why salt may be causing your health problems. Americans’ love of salt has continued unabated in the 21st century, putting people at risk for high blood pressure, the leading cause of heart attacks and stroke, U.S. health officials said Thursday. In 2010, more than 90 percent of U.S. teenagers and adults consumed more than the recommended levels of salt — about the same number as in 2003, the U.S. Centers for Disease Control and Prevention reported. “Salt intake in the U.S. has changed very little in the last decade,” said CDC medical officer and report co-author Dr. Niu Tian. And despite a slight drop in salt consumption among kids younger than 13, the researchers found that 80 percent to 90 percent of kids still consume more than the amount recommended by the Institute of Medicine.

“There are many organizations that are focused on reducing dietary salt intake,” said Dr. Gregg Fonarow, a spokesman for the American Heart Association and a professor of cardiology at the University of California, Los Angeles. “More effective efforts are needed if the prevalence of excess dietary salt intake is to be reduced,” Fonarow said. The CDC has suggested coupling salt-reduction efforts with the war on obesity as a way to fight both problems at the same time. New school food guidelines might also be warranted, the report suggested. Samantha Heller, a senior clinical nutritionist at the NYU Langone Medical Center in New York City, said reducing dietary salt is essential for both adults and children.

“What is so distressing is that this report indicates that eight out of 10 kids aged 1 to 3 years old, and nine out of 10 over 4 years old, are eating too much salt and are at risk for high blood pressure,” she said. Remember that these are the ones who don’t normally see a doctor for high blood pressure so it can get out of control before you know about it. Most of this salt comes from processed foods and restaurant meals, not the salt shaker on the table, Heller said. And in the case of school kids, it could be coming from the cafeteria. That means it’s likely that much of the food these children eat is fast food, junk food, and processed food, she said. “This translates into a high-salt, high-fat, and high-sugar diet that can lead to a number of serious health problems down the road,” she said. In addition, both fast and processed food alters taste expectations, leading to constant parental complaints that their kids won’t eat anything but chicken nuggets and hot dogs, Heller said. It’s the parents and caregivers who are in charge of the menus, Heller said. “This begs the question: Why are you giving a 2-year-old these foods?” she said. Salt hides in many foods, Heller said. “Salt is used for texture, flavor enhancement, and as a preservative, and does not necessarily taste salty,” she said.

Okay, you heard from the pros about the health problem that salt will cause, but did you know that it causes water retention and will keep you from losing weight? And what are the foods that cause the most problems? It’s manufactured or processed foods and the food we get in restaurants.

Some health advocates believe the solution to the salt problem lies in getting food companies and restaurants to reduce the salt in their foods. In 2010, the U.S. Food and Drug Administration began working with the food industry to voluntarily reduce salt in processed foods. But two years later, little has been accomplished, according to the Center for Science in the Public Interest. “Unfortunately, the food industry has failed to significantly bring down sodium levels despite 40 years of governmental admonitions,” Julie Greenstein, the center’s deputy director of health promotion policy, said in a statement. “It’s time for the FDA to step in and require reasonable reductions.” The problem is that there’s scant evidence for determining exactly how much salt is too much and how little is too little, according to a recent Institute of Medicine report.

“[For now], the simple answer is to cook more at home and eat more whole and less processed foods,” Heller said. Checking food labels for sodium content is also vital, experts say. For the report, the CDC relied on data from a national survey involving almost 35,000 people, conducted between 2003 and 2010. The survey found that most Americans still consume an average of 3,400 milligrams — about 1.5 teaspoons — of salt a day, according to the IOM. The U.S. Dietary Guidelines for Americans recommend people 14 to 50 years old limit their daily salt intake to 2,300 mg. But that’s still too much for about half of Americans, according to the guidelines. People over 50, and people with high blood pressure, diabetes, or chronic kidney disease should restrict salt intake to 1,500 mg a day.

To sum up, I believe processed foods can be the cause of obesity in America. Fast Food is processed food and to go one step further, chain restaurants are preparing their entries in a central location and then distributing them to their locations frozen. Prepared foods in the grocery store are done the same way.

When most of us decide to lose weight it’s because we want to be healthier. Lower our blood pressure, lower our cholesterol, and avoid diabetes. Young people don’t see the doctor as often as the over-50 crowd, but if you have a weight problem you should see a doctor or maybe a weight clinic. I’d avoid anyone selling pills or diet food. If your going to spend money see your doctor first.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

 Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Yoga For Weight Loss

If you that Yoga was just about meditation and sitting on the floor with your legs crossed, today’s Yoga is a little more challenging. Today’s Yoga will get you in shape and help you lose weight. Read what this author says and remember everyone can do Yoga. You can start off on a very easy level and work up to more difficult poses. Yoga will change your life and it doesn’t have to cost money.

While walking around your city, you’ve probably seen a variety of yoga studios—everything ranging from Bikram to Anusara, Jivamukti, and Vinyasa yoga. Bikram is known for hot rooms and sweat-dripping bodies, while vinyasa is all about the flow of movements.

If your goal is to get lean and lose body fat, you might be wondering whether, or how, yoga fits into your program. There is a multitude of benefits to practicing yoga, but does yoga help with weight loss?

Yoga Only Burns 3-6 Calories Per Minute

In order to lose body fat, you have to create a deficit of calories. If you burn more calories than you consume, you will lose weight, and one pound of fat is equivalent to about 3500 calories.

Yoga classes often endure for about 60-90 minutes. According to research done by the American Council on Exercise, the average individual burns about 3-6 calories per minute practicing yoga, which equates to a total of only 180-360 calories burned during that class. In contrast, a kettlebell workout burns about 13-17 calories per minute, which equals about 800+ calories burned in an hour. That’s a significant difference in calorie expenditure.

While it depends on the type and intensity of the class– certain styles of yoga are much more rigorous such as power yoga, hot yoga, and vinyasa, whereas yin yoga, restorative, and hatha yoga are more gentle and slower-paced. Regardless of the intensity of the yoga class, circuit training is still superior in terms of overall metabolic boost and calorie burn.

But even with the calorie difference, yoga has other benefits that can help the weight-loss individual.

…But Yoga Can Still Be Effective For Weight Loss. Here’s Why

From 2000-2002, medical researcher and yogi Alan Kristal, in association with the Fred Hutchinson Cancer Research Center, conducted a study on the effects of yoga on weight loss. The study surveyed 15,500 middle-aged men and women about their physical activity and weight over time, controlling for factors such as diet, health, and other forms of exercise that could cause changes in weight. The study found that both over-weight and normal-weight adults who regularly practiced yoga for at least 4 years were less likely to gain weight than those who did not practice yoga. In fact, those who were overweight and practiced yoga actually lost an average of 5lbs during the four-year period, whereas the overweight non-practitioners gained about 14lbs.

If calorie expenditure didn’t account for weight maintenance or loss, what did? The researchers found a strong association between regular yoga practice and mindful eating, which they did not find in other activities such as walking or running.

How Can Yoga Help You Lose Weight?

Reasons that yoga might help the weight loss process include:

Effective stress management, reducing the likelihood of stress eating
Increased body awareness, specifically relating to hunger and satiety
Mindfulness and mindful eating

Although practicing yoga doesn’t burn the most calories, it might still have a place in your workout routine. An effective fat loss program that encourages the maintenance of lean muscle and maximizes calorie burn should be founded on a combination of resistance training and cardiovascular activity. However, yoga could be used as active recovery and flexibility training between more intense workouts. The benefits of stress reduction and mindfulness associated with yoga could lead to improved sleep, better-eating habits, and increased self-awareness, which could mean more weight loss and improved maintenance of weight loss results over time. Regardless of the exercise, you’re doing, however, good nutrition is essential. If you’re not paying attention to your diet, you won’t see the results you want. Exercise right, eat clean, and you’ll be able to realize your goals.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.

 Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.