Facts You Should Know About Calories

1. Improvements in diet, hygiene, and medical care help us live longer, but that doesn’t necessarily mean our eating habits are healthy.
2. Food is said to be the most abused ‘drug’ of all. (Just looking at food can trigger cravings similar to those experienced by an addict.)
3. Obesity is now such a problem that it is said to represent a dramatic shift in human body shape. (Obesity has been labeled a worldwide epidemic by WHO)

If ‘you are what you eat’, does that mean I’m a Snickers bar?

4. Cravings are rooted in emotions, whereas hunger is rooted in biology, so don’t let your cravings sabotage your diet. (People often turn to food to satisfy emotional or spiritual hunger.)
5. If you can’t resist certain foods, it’s more likely to be a craving than true hunger. (You know you’re addicted to something when you can’t bear to do without it. Addictive behavior stops you from being all that you can be.)
6. Monitor your attitude towards food and weight loss, and if things get out of control seek medical advice. (Eating food will fill you, but it can never fulfill you)
7. The greater your stress levels, the more unhealthy your diet is likely to become. (Studies suggest that a sweet tooth may indicate a craving for excitement. Become aware of the emotional triggers that have you reaching out for high-calorie comfort snacks.)

 It is better to eat soup with someone you love than steak with someone you hate.

8. Watch that you’re not comfort-eating through boredom, habit, or to avoid a difficult task (Watch stress-eating. Try other ways of dealing with your stress, such as talking to a friend, going for a walk, or practicing relaxation and breathing techniques)
9. Self-esteem could be the key to your relationship with food. (The more food you eat, the more food your body expects. Its important to control your appetite before it controls you)
10. The thing about dieting is . . . . it’s compulsive, like overeating. (Take care that your scales don’t become an excuse to starve or over-indulge yourself)
11. While we live in a society that applauds the skinny and condemns the plump, unhealthy attitudes towards body shape are likely to prevail. (Watch that you’re not basing your self-esteem on your body shape)
12. The only good reason for losing weight is for health. Really, we shouldn’t be bothered about perfection of form. (People with eating disorders are often attempting to deal with their personal problems by controlling their eating)

 Only 1% of women are said to be happy with the way they look.

13. Don’t let your dress size dictate your identity. You are more than your dress size (Remember that picture of models in glossy magazines are often airbrushed to achieve perfection)
14. Have you got ‘gym guilt’? Gym subscriptions may be booming, but many people’s memberships lapse after only a few visits. (A diet is not the same as a fast – you’re not meant to starve yourself!)

 If lettuce were as comforting as chocolate, perhaps fewer people would have a weight problem!

15. Chocolate boosts the production of serotonin, which stimulates the production of feel-good mood chemicals. (Cocoa contains the chemical theobromine, which triggers feelings of euphoria similar to being in love)
16. Eat chocolate in moderation. It’s one of the most calorific treats you can eat. If you’re desperate for that chocolate fix, try a low-fat chocolate drink.
17. Chocolate contains the trace minerals magnesium and potassium, which are essential to a healthy diet. (Studies suggest that eating chocolate can help to reduce coughing. What a shame it’s not on prescription!)

 Don’t skip breakfast and then eat twice as much for lunch.

18. Are you eating enough? Eating too few meals a day is detrimental to your health and well-being. (Watch that you don’t skip meals, or your body will go into starvation mode and burn off muscle instead of fat)
19. Eating at regular intervals throughout the day helps to keep your metabolism healthy; it also help to counteract the effects of stress. (We would not have the obesity problem that we have today if people simply ate three meals a day and didn’t eat between meals)
20. Eating out can still be fun. Just try to avoid having a starter and a dessert as well. (People eat more when they’re tired, so make sure you get enough sleep)

 Watching TV and eating snacks often go together, so try to watch less TV and become more active instead.

21. Avoid shopping when you’re hungry, or you’re likely to pack the trolley with high-calorie treats. (To minimize temptation, write out your week’s menu in advance and then prepare your shopping list)
22. Meal times should be times of relaxation. Don’t eat on the run, and if you have to eat in the office find another place to sit so that you’re away from sources of stress. (Before eating your meal, take time to relax and breathe. This will help you to enjoy your food as well)

 Laughter is a great tonic: it burns off calories, reduces stress and tightens tummy muscles too!

23. If you eat more calories than your body needs, you’ll put on weight. (Generally fresh is best, so don’t get caught up in convenience foods)

 Beware: fat-free can mean sugar-rich!

24. Treat yourself to porridge for a healthy breakfast. Studies show that oats reduce your cholesterol even more than a low-fat diet. ( Dried fruit and raw vegetables are a healthy alternative to biscuits and chocolate)

 Fibre is not only good for you, it’s filling too.

25. Avoid loading your body with artificial chemicals from frizzy drinks and snacks. They’re likely to aggravate your stress levels. (Drink alcohol in moderation. It’s packed with calories and low in nutrients)

 Drink plenty of water. It keeps you healthy, fills you up and is a great natural moisturizer.

26. Incorporate more exercise into your daily routine. Walk to work, or park your car a distance away from your destination, and try to use the stair instead of the lift. (You don’t have to enroll at your local gym to get fit – walking, running and cycling are free!)

 A brisk daily ten-minute walk will soon burn calories and build stamina.

27. Toning up your muscles raises your metabolic rate so that you burn up more calories, no matter what you are doing. (Weight-bearing exercise helps maintain bone mass, which guards against osteoporosis)
28. Exercise is a great way to get fit and keep healthy – but it won’t compensate for overeating. To lose weight you need to eat less and exercise more. (Exercise releases endorphins which are natural anti-depressants. In some cases it can also suppress your appetite!)

 The hardest thing about dieting is starting.

29. If you want to lose weight, all you need to do is reduce your calories, increase your amount of exercise and live a normal life.
30. Learn from your failures rather than being discouraged by them. One ‘bad’ day or week does not have to sabotage your weight loss regime. (Great expectations can lead to great disappointments, so be realistic about what you want to achieve)

 Watch your mood swings. They can undermine your motivation.

31. If you aim for a small weekly weight loss, you’re more likely to burn fat rather than muscle, and less likely to put weight back on.

 Old habits die hard. If at first you don’t succeed... try again tomorrow!