Everyone has his/her own needs of energy and nutrients. Based on that demand, we eat foods. But sometimes we get emotional for any reason and forget the real need of our body. We overeat and which leads us to gain extra weight. Thus making us unfit.

The problem of emotional eating at first begins in the mind.  Stress takes its toll on your life.  When our defenses work weakly to manage stress then our health takes a hit and so do your emotions.

Everyone has their own source of mental stress.  How we deal with the stressful situation brings emotional eating into play.  You look for comfort for your hurts. Sometimes just to get relief from stress we eat more than we need.

To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.  So, after you eat, you feel better.

Emotional eaters use food to relieve stress.  They hide behind the food to move away from the problem.  This is not uncommon when the stress level becomes too high.

But, how anyone will understand that he/she is using foods in this way?  Sometimes it is easy to understand, when you will notice that after being in a stressful situation for a few days you have gained some weight.

It is obvious that, you will gain weight if you eat too much.  In light of the weight gain, examine other areas of your life:

• Have you been under stress lately at work or at home?
• Has anything traumatic happened in the last year?
• Are you dealing with a problem but haven’t found a solution?

If you say “yes” to any of these questions could mean that you are an emotional eater.

During the time of emotional eating, you eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”. You eat them just to escape from the stress. These foods include but not limited to:

• High fat foods like French fries, fried foods
• High carbohydrate foods like macaroni and cheese, mashed potatoes
• Sugary foods like ice cream, donuts, cookies, cake

So what is the solution of this unwanted habit problem?

Don’t loose hope. There is help for emotional eaters. Below are some tips or strategy, whatever you want to call them, to help you overcome this problem more easily.

(1) The first step is recognizing and accept that you have a problem.

You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

(2) Seek counseling

There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.

Visualization helps you to see your problems in a realistic way and not blown out of proportion.  You will also learn to see food as nutrition for the body and not an emotional crutch.

(3) Seek help from you friends and family

Your friends and family can learn your triggers for stress and be on the lookout for changes in your eating habits.  They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.

You must gain more control over your emotion to stop emotional eating. Proper diet and exercise will increase your immunity, blood flow and positive thinking.

You can also try yoga. This will enhance the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will certainly help you to overcome this bad habit.  You’ll feel good about finding solutions which will eventually replace the dependency on food.

Stop emotional eating and control your unnecessary weight gain. Live a healthier life.

Take care and have a fit body.

Anyways, hope you are not too busy and enjoying life as much possible. In today’s post i am going give you some simple tips for avoiding weight regain.

Tip1: Act faster

When you are on a journey to loose weight, you will see that your weight will generally fluctuate a few pounds every week.

Nothing to worry about it. But, if you see that after fluctuation you are actually regaining your weight back to the original state then you must act faster to control weight.

Otherwise, you have do the hard work again from the scratch. So act faster.

Tip2: Make a diet plan

You must a make a diet plan to avoid weight regain. Because, it is our body’s natural tendency to regain weight more quickly if you eat unhealthy, junk and other foods which help to regain the weight.

Make a diet plan and follow it, in which you have plan to eat lots of fruits and vegetables and which contains less amount of fatty foods.

Tip3: Avoid foods which are fatty and your favorite

Besides making a diet plan, you must force yourself to avoid foods which are favorite to you but are totally “No No” to weight losers.

You must keep yourself away from these foods, because in spite of having a good diet plan if you always come across these unhealthy foods you will get always tempted to eat them, and most probably you will eat them.

As a result, you will gain weight again.

If you are habituated to search these type of foods in your refrigerator and also in your kitchen, then it is a better idea to make your house free from these foods.

Tip 4: Do exercises regularly

Do exercises regularly, at lease once in two days. Otherwise, you will loose the mental desire to continue exercising and at some time you will stop exercising.

As a result, you will start to regain fat in your body. So, don’t stop exercising.

These tips are very useful if you can follow them properly. Of course, everyone is different and way of thinking is also different. These tips are a general guidelines for you if you want to prevent weight regaining.

You can also follow your own way to prevent weight regain. Just make sure that things are working your ways.

Sometimes, it may seem to you that weight controlling is very tough. Yes sometimes it really is. But if you can follow the above tips and also do things regularly which help you to loose weight then it will become much easier to prevent weight regain.

If you are then this is certainly a bad news for you. Last week a British medical journal  ” The Lancet” published result of a study which indicates that alcohol are more harmful drugs than heroin and crack cocaine!

WoW! Who would ever thought of that?

The study was funded by Centre for Crime and Justice Studies (UK).

If you want to know more about the study like: Methods of the study, details of the findings you can see the report here

~Ehsan

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Today in this brief post i want you to take a look at a recent news which i noticed today. I think i have been a little bit late to know this news.

It’s about diabetes. The Centers for Disease Control and Prevention (CDC) conducted a research and last friday they shared the results with the public. According to their research the number of type-2 diabetes patients might by doubled or even tripled by 2050 in America.

So it means if the obesity trend doesn’t get improved then by 2050 one in every three Americans will be a type-2 diabetes patient. At present this news may not be of much significance to you or me. But considering the impacts which may come on society for this , i think it is quite alarming for the country.

However, according to Ann Albright, director of the CDC’s Division of Diabetes Translation the high risk of getting type-2 diabetes affected can be prevented by eating healthy foods and by doing exercises.

Anyway in case you have not noticed it already, you can follow the below link and read it in CNN

Study: U.S. diabetes cases could triple by 2050

Keep yourself fit and healthy. Increase your knowledge for a better life.

~Ehsan

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But though i am not a big fan of John i like something he tells us. “Never Give Up”. I also like his attitude of never getting back down from a challenge. In fact, i find his attitude and the “Never Give Up” slogan very very inspiring.

For many of us life seems to be bed of roses and for many of us it is full of thorns. If you are unfortunately belongs to the 2nd group then you undoubtedly face many kind of difficulties, challenges and hardles all along your life path. Actually most of us have to face many situations where we feel tired, frustrated and hopeless. Don’t we?

In those situations should we just give up and see the consequences? I don’t think so. In fact i don’t believe so. I know what you are gonna tell. Yes, there are some moments of life when you have to be a super human to be relaxed, focused and hopeful. We are not super humans. We feel depressed and lost sometimes. But as time passes our negative mental condition changes also. You get some space or time to think again the situations more clearly.

So why not fight back? Why not take a step ahead and face the challenges of life with dreams and hope? Why not fight and move with what you have got?

Like a wrestler fight with his opponent in wrestling, we sometimes have to fight with our inner conflicts, we have to fight with our challenges, we have to fight with our stress, we have to fight with our economical conditions and so on.

If a wrestler backs down from a challenge before or in the middle of a match then he is already half way to loose the match. But if he decides to fight back then he have a greater chance to win. Sometimes he may be strong enough to win by himself and sometimes he may need help of others.

Similarly, if we hide and back down from challenges of life or if we give up fighting in bad times of our lives, then we are half way to loose the battles of life. But if we take the charge and fight back then as time passes we will be stronger to overcome these bad times. Even if we are not stronger, hopefully help will come from GOD for us.

And even if after all your trying you fail, then at least you will have the satisfaction that you tried your best and feel no regret that “if i had tried i would have seen a better result or i could have achieved that”

Try to feel the power within you. We all have the power to bounce back, but we don’t want to believe it by heart.

“NEVER GIVE UP”. Live with your dreams and hope.

~Ehsan

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I think most of us at many points of lives become stressed. The reasons may be different for every individuals depending on their age, sex, social & economic status and so on. I said most of us, because there are still many people you will see around you who are blessed with inner peace and don’t get stressed easily.

There is no specific place or time where you might get stressed. You may get stressed at your office or you may get stressed in your bedroom or you may get stressed in a shopping mall or even in a party. This stress holds us back from advancing to face the challenges of life. It holds us back to achieve inner peace. It holds us back to think anything with clarity. It holds us back to be more productive in every areas of life. And not to mention stress acts as a silent killer of the wellness of our body in the long run.

As our lifestyles promote stress to us so it is not easy to get rid of stressful situations completely. But with various kind of techniques you can release the stress and feel better. More precisely i can say that stress management can be done with these techniques.

And in this post i am going to give you the quickest and easiest technique i know to release stress within minutes. This incredibly easy technique can be applied almost everywhere and at any time. I have applied it many times and as i found it helpful i just thought why not share it with everyone else. Without any further talking let me tell you the technique:

Basically there are only two steps in the technique. Both steps are easy to apply and takes very short time.

First step: When you feel stressed just try to get some space where you can breathe easily and freely. If you don’t have this situation then don’t bother. Be where you are. It doesn’t matter if you are sitting, lying or standing. This technique will work in each position, but will work best if you can sit or can lie down with your eyes closed. And don’t bother about the closing of the eyes too It works also when your eyes are open.

Second step: After finalizing your place start to breathe deeply. After breathing in hold the air inside for 5-10 seconds. After 5-10 seconds breathe out at slower rate than the breathing in. These 3 steps all together make one breathing cycle.

During each breathing cycle when you breathe in try to imagine that you are surrounded by positive & healing energy and while you take air inside you try to imagine that you are taking those positive and healing energy inside of you.

During holding air inside of you try to imagine that, those positive and healing energy are spreading inside of you and making you energized and charging you like  a battery

And at last during breathing out in each breathing cycle try to imagine that all the negative energy and stresses are leaving your body and mind with the air.

Continue doing the breathing cycles for sometimes and your stress will be much lower than before. If done with concentration you will get relief from the stress with a very short time.

In fact the time may vary with every individuals, but it won’t vary too much like you are needing 2 minutes to relax and another one is needing 10 minutes to relax. I think you have got my point.

Note: Please note that you can still get good results when you are not imagining as i outlined above. But it may take a longer to get the result. I have tried it with both eyes open & closed, without imagining & with imagining. I got faster and better results when i could close my eyes and imagining the energy things.

Anyway hope you can practice this technique easily and it helps you a lot whenever you need to release stress.

Practice this extremely easy & quick technique and make your life a lot stress free than before.

I wish you a better health.

~Ehsan

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Visit stress section of increase-fitness.com to learn more.

1. Physically

2. Mentally

3. Spiritually

Let’s know about them a little bit more deeply.

1. Physical fitness:

Physical fitness means the condition of being physically strong and healthy. So when you are a physically fit person you will be stronger with more endurance and stamina. You will be able to do more physically challenging works more easily than an unfit person. You will feel more energetic all day long.

2. Mental fitness:

Mental fitness means the condition of being healthy mentally. So when you are mentally fit you will be able to control your emotions more easily, you will be able to cope up with stresses more easily, you will feel more enthusiasm within you, you will feel more mental satisfaction than a mentally unfit person.

3. Spiritual Fitness:

Spiritual fitness means the fitness of spirit. This fitness is related to your honesty and judgment of good and evil. So if you are a spiritually fit person you will be a good and honest person. You will understand what is good and what is evil. You will have a voice in your head which will tell you what is wrong and what is right.

To get the complete happiness in your life you have to be fit in every way. You can’t be happy if you only have physical fitness. You can’t be happy if you only have mental fitness. You can’t be happy if you have both physical and mental happiness but not spiritual happiness. Ok you can argue with me about this.  You can say that you don’t need spiritual fitness to be happy. You can be happy if you have physical and mental fitness only.But surely there will be unhappiness deep inside of you. As a matter of fact, each type of fitness is complementary to others.

I think spiritual fitness is harder to achieve than those two. Because the devil inside of us is trying every moment of 24/7 to deviate you from the true path. Before it is getting too religious i think i should stop now. The key point is you have to be really devoted to achieve spiritual fitness. But it is definitely achievable if you have the true passion to reach your goal.

The rest of the two, physical and mental fitness are easier to achieve. The most important thing you will need is devotion to achieve them. If you sincerely try you will achieve them without a doubt.

Try to achieve  every kind of fitness. In future i will post about achieving both physical and mental fitness. Till then take care of yourself.

To your success and happiness.

Ehsan

Last month i learned a very simple but extremely effective technique to overcome this type of situation. This technique will:

(1) Make your mind centered
(2) Make you focused and most importantly
(3) This technique will make you relaxed almost in no time

It is very easy to apply and if you can apply properly it will take maximum 3-4 minutes to get the best results. Do you want to know the technique? I am sure you do

You should apply this technique step by step. By this way you will get the best results. Without any further talk i am giving you the technique. Here we go:

Step1:

Close your eyes. If you are in a place or are in a position where it is not possible to close your eyes then you can keep it open. If you keep your eyes open you will still get result but it might take a long time for you.

Step 2:

Try to take your mind away from the events, memories, worries, thoughts, challenges which are making it scattered. Think and imagine that there is nothing in your mind and your mind is an empty box. At first it will be really hard to do this. But as you continue to do this regularly it will be easier over time. For today whether you can do it or not just try it. Do this for 30-40 seconds.

Step 3:

Then follow your breathing. Just observe your breathing. Don’t control it. Follow your breathing in and follow your breathing out. Just put your concentration and focus on breathing. Imagine for some seconds about how air is getting inside of you and getting outside from you by following your breathing. At this time put everything on this world away from you. Think that at these moments you have nothing to do but just follow your breathing. Follow your breathing for about at least 1 minute (At first try to do it for 2 minutes).The more time you will give for observing the breathing the more your mind will be relaxed.

Final step:

When you feel that your mind has been centered around the breathing then continue to feel so for a few seconds as you wish. Then slowly stop observing the breathing and let your mind think about other things in your life. In this way you stop this technique. That’s it. You are done!

It will take practice and effort to master this technique though it is really easy and takes very little amount of time. But if you can master it you can easily relax your self in 3-4 minutes time. Isn’t it great to relax yourself within such a short amount of time?

Apply this technique if you find it hard to be centered and focused and most importantly if you want to be relaxed in a short time. This technique is extremely effective. Apply it to get it’s benefits.

Be healthy and achieve physical and mental fitness. Find happiness in your life.

Ehsan

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At first i told her about the oily fishes and their health benefits to reduce the cholesterol. She was happy to know those info but she asked me if there was any other type of foods which will be easier to process. I didn’t know but i promised her that i will inform her soon as i know something.

I think i have found something which will really help her and i am feeling really great to give her this info   I have suggested her to eat oatmeal? Do you know what is oatmeal? Oatmeal is a kind of meal which is processed from oats. Generally they are made from rolled or ground oats.

Now you can ask me on the basis of what i suggested her that? Ok, I certainly haven’t told her based on my assumption. Actually i heard about these kind of health benefits of eating oatmeals long time ago from one of my friends. But i was not sure about the information completely. So i did a little research on my own and found convincing facts and information about cholesterol lowering power of oatmeals.

The United States FDA (Food and Drug Administration) approved the health benefit claims of oatmeals back in 1997. In 2008 Dr. James W. Anderson, professor of medicine and clinical nutrition at the University of Kentucky College of Medicine, published an analytical report to find if there is any new information which would go against the health benefit claims approved by US FDA 10 years back. He and his research review partner Mark Andon, who was a researcher and nutrition director for Quaker-Tropicana did not find any research which would prove the health benefit claims of oatmeal to be wrong. In fact, they found even stronger research results in favor of oatmeals.

They published their report in the January/February 2008 issue of the American Journal of Lifestyle Medicine. The report was titled as “The Oatmeal-Cholesterol Connection: 10 Years Later”. Their report was based on the studies conducted during the past 15 years. According to their report all the research results without exception showed that:

(1) Oat consumption lowers total cholesterol levels
(2) Low-Density Lipoprotein (LDL, the “bad” cholesterol) is reduced without adverse effects on High-Density Lipoprotein cholesterol (HDL, the “good” cholesterol), or triglyceride concentrations.

Anderson also said; “Since the 80′s, oatmeal has been scientifically recognized for its heart health benefits, and the latest research shows this evidence endures the test of time and should be embraced as a lifestyle option for the millions of Americans at-risk for heart disease” But is it only for the Americans? No, not at all. It is not only the Americans who will be benefited by eating oatmeal but also each and every person living on this earth.

You should get many oatmeal products in your local grocery shops. If not found in grocery shops then you can buy them from a supermarket. These products are not costly and should be within your budget.

So why not make a little change in your eating habit? Try to eat oatmeal daily. Take your first step to fight cholesterol and over time you will be gainer

Act wisely. Use your knowledge to stay healthy and achieve fitness and wellness.

Ehsan

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Now what is triglyceride? Triglyceride is the main form of fat in our body and they are related to cholesterol. High triglycerides coexist with higher level of bad cholesterol (LDL) and lower level of good cholesterol (HDL).Carbohydrates, fat and protein types of foods are converted chemically to triglycerides if they are excess in amount in our body. They are then transported to blood and used as energy source later on if needed. Studies and research suggests that higher level of triglyceride are associated with heart diseases and strokes.

Ok i am assuming that you eat fish. But is every fish rich in OMEGA-3? Will you get OMEGA-3 fatty acids in any fish. No. Some oily fishes from sea are rich in this acid. The most widely known and popular fishes which are rich in OMEGA -3 fatty acids in no particular order are:

1. Salmon
2. Sardines
3. Tuna
4. Sturgeon
5. Mackerel
6. Mullet
7. Anchovy
8. Bluefish
9. Herring
10. Trout  &
11. Menhaden

These fishes provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of them. Considering the benefits of eating these fishes for heart, The American Heart Association recommends eating fishes and particularly fatty fishes at least two times (two servings) a week. So what would be the serving size? They recommended that each serving is 3.5 ounce cooked, or about 1/4 cup of small thin pieces of fish.

So fatty fishes can be your best natural weapons against heart diseases, cholesterol and high blood pressure. If you really want to have a healthier heart and prevent stroke then you should keep fatty fishes in your diet.

Act wisely. Keep yourself fit and healthy. Enjoy more happiness in life.

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Ehsan