DIET ADVICE

Brief Description

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Here are some tips for helping you to think slim:

1) Think permanent
One of the first things to do to help break the dieting cycle is to stop thinking of yourself as going on a diet. This implies a temporary change in your eating behaviour and may lead to yo-yo dieting.
Instead, try to change the way you think. Try to see the changes that you make as permanent changes. This is much easier if the changes that you make are small and realistic. If you make too many changes at once or follow an extreme diet plan that radically changes the way that you eat, you may find it difficult to stay motivated and are more likely to give up. Try to make changes that fit easily into your lifestyle see the goal setting section for more ideas.

2) Think positive
It is easy to view lapses in your diet as catastrophic and to blame yourself for a lack of willpower. But this way of thinking isn’t motivating and will undermine your ability to get back on your diet plan if you do have a lapse. Instead, try to view lapses as a normal part of dieting and start again the following day. Everyone has them!
If you know in advance about an event that might mean being unable to stick to your diet or exercise plan, then cut back a little on what you eat a few days before. That way you will be able to have a little extra on that occasion without feeling guilty. Remember to take each day as it comes.

3) Social support
Have a good support network such as family, friends or from support groups to help keep you on track or our facebook group :)

4) Take control over your eating environment
Understand what prompts you to over-eat and take control.
Only shop for food on a full stomach
Shop from a list
Only buy food that you know fits in with your healthy eating plan.
Try not to buy too many treats
Plan your meals in advance to avoid impulse eating when you are really hungry
Only cook what you will eat to avoid being tempted to overeat
Plan your meals out and special occasions in advance so that you can enjoy your food without feeling guilty.
Dish foods out away from the table- serve and eat just one portion at a time
Use a smaller plate
Save leftovers for another meal don't be tempted to finish everything
Try not to drink too much alcohol as this can stimulate your appetite
Eat a low calorie snack before parties or drink some water to take the edge off your appetite

5) Change your mind set
Many people feel guilty when they overeat which can then undermine your ability to stick to your healthy eating plan. Challenge your negative thoughts by trying the following:
Focus on your positive achievements and your progress
Don't be so hard on yourself. Remember that everyone has lapses no matter what they have set out to achieve
Don't get discouraged by the occasional setback
Think about what you are eating and why you are eating it take conscious control of your eating

6) Change the way you eat
As well as changing the way that you think about food, you can also influence your eating behaviour to help you to achieve your healthy eating goals. There are two key aspects to promoting a change in eating behaviour:
Slow the rate of eating
Take one small bite at a time
Chew your food thoroughly before swallowing
Put your fork down between mouthfuls
Pause in the middle of meals and assess how hungry you are
Do nothing else while eating
Concentrate on the act of eating, without distractions where possible
Concentrate on enjoying your food and savour every mouthful
Eat all your food in one place, e.g. sitting at the table
Follow your menu planner

7) Learn to cope with lapses and relapses
Few people realise that lapses and relapses are a normal part of behaviour change. Challenge this all or nothing thinking whenever possible. Viewing relapses as normal and learning to plan for them is a powerful cognitive tool.

Try the following:
Identify triggers for lapsing using a food and feelings diary. Are you more likely to overeat when you are tired, stressed, hungry, or bored?
Plan in advance how to prevent lapses. For example, if you have an urge to eat while watching television, make sure that your meal plan allows you to have a healthy snack at this time
Distinguish hunger from cravings – are you feeling true hunger (i.e. stomach hunger) or just a desire to eat (i.e. head hunger)? If you can identify which type of hunger you are experiencing it can help you to take more control of your eating if you try to only respond to true stomach hunger
Confront or ignore cravings and urges to eat not easy, but an important strategy for long-term success
By following these hints and tips, you can tackle some of the toughest aspects of losing weight and develop a more flexible and hopefully more successful approach to eating and long term weight management. Some of these you might already do but if not, try them you have nothing to lose but weight!


So you've managed to lose weight, perhaps even reaching your target weight, but what now?
Maintaining your weight loss is one of the hardest things to do and for some people keeping the pounds off is more of a challenge than losing them.
The key for losing weight and keeping it off is to make the changes you have made PERMANENT. You need to carry on maintaining your energy balance - i.e. you're eating as much energy as you're using. The most effective ways to do this is to continue following a healthy and balanced diet and making sure that you are including some exercise as part of your new lifestyle approach.

The hardest part of weight maintenance is being able to stay motivated and at times you may feel frustrated! It's a good idea to enlist the support of friends and family to keep you motivated and provide encouragement. If you are doing it alone, it can seem like you are having to make meals just for you. There is no reason why the whole family can't get involved in your new healthy eating plan as it isn't about weight loss anymore.

If you feel that you're slipping back to old eating habits, it's a good idea just to write down what you are eating for a day and also take a note of how you feel as this can influence the types of foods that you choose. This will help you recognise what are your triggers to slip back into your old habits. Stay positive even if you have one bad day it doesn't un-do all the hard work that you've achieved to date.

Good Luck.. Lets Loose this Fat Together xxxxx