Why Diets Fail (Because You're Addicted to Sugar) Read Online Free PDF Page B

have gotten bored of doing the same motions day after day and week after week or you found exercising more of a burden than an enjoyable activity. Maybe you found that it took too much energy to work out on a consistent basis, or you never seemed to find the time. Whatever the reason may be, you are not alone in how you feel.
    Throughout this book, you will see that an important component of implementing this plan and changing your lifestyle is doing what is right for you. For example, the Centers for Disease Control and Prevention (CDC) has physical activity recommendations for adults, such as doing 150 minutes of moderate intensity aerobic activity (like brisk walking) every week along with muscle-strengthening activities on two or more days; or doing 75 minutes of jogging, running, or other vigorous intensity aerobic activity along with muscle-strengthening activities on two or more days. You can break the activities into ten-minute chunks of time. 9 The CDC also recommends scheduling your workouts at the times during the day or week when you have energy. 10 If you are someone who feels energetic in the morning, then try working out before you go to work. If you prefer the middle of the day, try going for a brisk walk during your lunch hour, maybe with a friend. If you are a night owl, work out while you watch television after you get home. Regardless of the time of day or activities that you prefer, find what works for you and feel free to make adjustments as you go. The key is to make sure that you consistently elevate your heart rate and stay committed. Changing your eating habits can help you lose weight, but you must also stay active to tone your muscles.
Tips for Preparing Healthy Meals
• Try to set aside time to decide on and plan your week’s menu, perhaps with other members of your family, before going to the store. In addition to making sure that your kitchen is stocked with healthy options for the week, planning recipes ahead of time can help cut costs as common ingredients can be chosen and purchased for several different meals.
• Take just a half hour to an hour each week to precook: slice vegetables to have ready for salad toppings or side dishes, or make enough of your favorite low-carb/low-sugar meals, like crustless quiches, stews, and soups, to freeze for later in the week. In fact, whenever you cook, try to make extra that you can store and save for the next day.
• As with almost everything else in life, your attitude toward cooking can make all the difference. Instead of treating it as a source of stress or a time-consuming task, try to view cooking as enjoyable and even calming! Preparing a meal can be an opportunity to wind down after a long day or a fun activity for the whole family.
    PROBLEM #5: I DON’T KNOW WHICH DIET WILL WORK!
    There are tons of programs, pills, shakes, juices, and books out there to help you lose weight—so many, in fact, that it can be hard to decide which ones might actually be worth trying. Over the past twenty years, we have seen our fair share of diet fads. The Beverly Hills Diet, the Grapefruit Diet, the Cabbage Soup Diet, the Baby Food Diet, and liquid fasts—this is just a handful of the many fad diets that have been developed and tried over the years. It may seem as though once you’ve learned all that is involved in one approach, another diet comes on the market with an entirely different focus, leaving you to wonder which types of food are really important to reduce in your diet and which should be included for your health and weight-loss goals. In the 1990s, we were told by the U.S. Food and Drug Administration (FDA) to reduce fat intake. That was the start of the low-fat diet revolution. High-carbohydrate diets were readily available; people all over were cutting back on hamburgers and bacon, and eating anything and everything that was “fat-free.” Certainly, cutting out excess amounts of fat can reduce calorie intake, but the problem was the calories