Tag: Fitness

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Double Your Chances Of Losing Weight

WFC Double Your Chances Of Losing Weight

Double Your Chances Of Losing Weight!

This is a good tip but not for the reasons you might think. 

It’s a tip that doubles your chances of losing weight. 

And it only takes minutes per day. 

Are you ready? 

You’re going to keep a food diary. 

Now STOP! 

This isn’t about calorie counting.  

Calorie counting is very challenging. 

It’s for people who want to obsess and fail.   

And it’s totally unreliable. 

Think about it.  

Grow an apple in your backyard and compare it to an apple you bought from a store that’s been imported halfway around the world. 

Do you think they have the same calorie content?   

I doubt it. 

Do you think they even have the same nutrients?   

Highly unlikely. 

Calorie counting is flawed at best.  There are too many variables to make it accurate or reliable. 

So give up on calorie counting.  I bet you like to hear me say that.

Instead keep a food diary so you become conscious of what you are eating. 

Now you don’t have to go crazy, you can do this in seconds.   

Just scribble what you’ve eaten down on a piece of paper. 

Like I said, this is about you being conscious about the food you put in your mouth. 

It’ll make you think twice about what you’re eating. 

That’s the key!

Thinking about what you eat.   

It’s a proven fact that people who keep food diaries can lose twice as much weight as people who don’t. 

Plus a good diary will help you identify and break bad eating habits too (especially those Achilles heel type habits). 

Start it today. 

Star it right now, in-fact. 

There is no time like the present. 

Take action now and use everything we have for you at:  WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with creating positive habits. Get started today! CLICK HERE!

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Discover The Amazing Health Benefits Of Apple Cider Vinegar

Discover The Amazing Health Benefits Of Apple Cider Vinegar

Discover The Amazing Health Benefits Of Apple Cider Vinegar

Apple cider vinegar is a health remedy that has been around for centuries. It’s derived from fermented apple juice and has a plethora of uses and benefits. This is one of those holistic remedies that people often overlook.

It’s inexpensive, easily available and conveniently forgotten. Yet, it’s highly potent and will help to boost your health in several different ways, if you use it.

But before even looking at the health benefits, there’s an important point to take note of. 

1. How much apple cider vinegar should you consume?

This is one of those remedies that should be consumed in moderation. If you’re just starting out, you may consume one teaspoon of apple cider vinegar diluted in a cup of water daily.

Drinking apple cider vinegar undiluted will weaken tooth enamel because the vinegar is acidic by nature.

After a week or so, you may consume 1 tablespoon of apple cider vinegar mixed with water daily. Generally, mixing 1 tablespoon of apple cider vinegar with about 100ml of water should be enough to dilute it for consumption.

About a month of this and you may go up to 2 tablespoons a day. There’s really no need to go above 2 tablespoons and it’s not recommended either.

Now let’s look at the health benefits of this miraculous ‘potion’…

1. Lowers blood sugar levels

This is a very powerful benefit and is fantastic for people suffering from type-2 diabetes. Apple cider vinegar helps to improve insulin insensitivity. Coupled with a low-carb diet, it can help to reverse diabetes.

It’s best to speak to your doctor first before you try this remedy. It’s safe but you should get professional medical advice.

2. Aids in digestion

Apple cider vinegar contains probiotics which will help with the digestive process. Not only will it regulate your stomach acids, but will improve your gut health too.

3. Improves heart health

Studies show that regular consumption of apple cider vinegar helps to keep your bad cholesterol (LDL) levels low. This will help to prevent strokes and cardiovascular disease.

4. Better weight management

Want to lose weight? Apple cider vinegar will give you that edge you need. It’ll curb your appetite and since it keeps your insulin levels stable, you’ll eat less and your body will not be storing fat so easily.

5. Has anti-cancer properties

Apple cider vinegar helps to maintain the pH level in the body. The general idea behind the anti-cancer theory is that cancer cells cannot thrive in an alkaline environment. Since the vinegar alkalizes the body, the cancer cells will not be able to grow. 

While there is debate in the medical community about apple cider vinegar’s efficacy, the truth of the matter is that it doesn’t hurt to consume some daily. After all, it’s also anti-bacterial in nature and will help to destroy any pathogens in your system.

Besides these ‘internal’ health benefits of apple cider vinegar, it can be used for treating several other maladies too. 

Suffering from acne? Apply some diluted apple cider vinegar to your face and wash away after a few minutes.

Apply it on your hair to strengthen the follicles. 

If you have a wart, apply some undiluted apple vinegar on it for a few days and the wart will shrink and die off.

This is a highly versatile ‘supplement’ that can be used to treat migraines, sinuses, bug bites, nausea, gout, hypertension, and much more. Do your research and discover how you can use it in your daily life to improve your health.

A bottle of apple cider vinegar is one of those holistic health remedies that should always be a part of your medicine cabinet. Do give it a try today.

Here is the best deal on the Apple Cider Vinegar we recommend… CLICK HERE!

Take action now and use everything we have for you at:  WebFitnessClub.com

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8 Keys To Boost Your Immune System

WFC-8 Keys To Boost Your Immune System

8 Keys To Boost Your Immune System

You might be sabotaging your immune system without even knowing it. Many common lifestyle habits can have a negative effect on the health of your immune system. 

A poor immune system can leave you more vulnerable to illnesses like the common cold and the flu, and even contribute to the development of cancer and other serious diseases.

Replacing bad habits with healthy habits can bolster the strength and effectiveness of your immune system.

Consider where you could implement healthier, immune-boosting habits:

1. Exercise. Moderate exercise of only 30 minutes a day increases several factors in the immune system. The most important of these is your leukocyte count. These are the cells that fight infection. 

* Sitting at a desk all day increases the odds of catching common ailments. Go to the gym or get out and take a brisk walk every day.

2. Avoid being overweight. Excess body weight greatly increases the likelihood of developing diseases like cancer, heart disease, and diabetes. Studies have also shown that being overweight has a negative impact on the immune system.

3. Watch your diet. Excess sugar consumption has a negative effect on the immune system’s effectiveness when dealing with bacteria. This effect can be seen after the consumption of as little as 75 grams of sugar and continues for at least a few hours.

* On the other hand, foods that are high in antioxidants and other nutrients boost the immune system. The best way to get all of these nutrients is by eating fruits and vegetables. Ideally, fill at least half your plate with vegetables. 

4. Reduce stress. We’re all faced with a certain amount of stress in our lives. A small amount of stress is actually good for our health. However, excessive, chronic stress has a very negative impact on immune system health. 

* Have you ever noticed you only get sick when you’re overstressed? When you’re stressed, you become much more likely to develop a variety of illnesses.

5. Laugh. Laughing is great for you. It decreases the level of stress hormones in your body. It also increases a specific type of white blood cell. Even the anticipation of experiencing something humorous has a very positive effect on the immune system.

6. Avoid social isolation. A strong social network is a great boost to both your mental and physical health. Your immune system is especially affected. 

* Those with strong social connections and many close friends have a higher level of immunity than those that feel socially isolated. 

* The feeling of loneliness can actually affect the way genes behave.

7. Get enough sleep. Most adults require 7 to 9 hours of sleep to maintain good health. A lack of sleep can increase the likelihood of getting sick. 

* Insomnia can increase inflammation in the body, which inhibits your immune system’s responsiveness.

8. Practice relaxation techniques. Since chronic stress decreases immune system function, learning relaxation techniques will help return your immune system to a healthy state. 

* Experiments have shown that regular meditation has a positive impact on your immune system. 

Boosting your immune system is one of the most important things you can do for your health. It has a significant impact on longevity. Consider how many people die from the flu and other common ailments, especially as they age and their immune system function decreases.

You’ll also notice that these tips will enhance your overall well-being, as well as helping your immune system. Eating better, sleeping more, exercising, and relaxing will make you feel better every day. You’re going to like the way you feel!

Take action now and use everything we have for you at:  WebFitnessClub.com

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Why You Should Avoid Getting Into A Weight Lifting Rut

Why You Should Avoid Getting Into A Weight Lifting Rut

Why You Should Avoid Getting Into A Weight Lifting Rut

Once you have begun your strength training program, you might find yourself in a weight lifting rut. It can happen easily to even the most motivated of us.

We want results and we want them yesterday. The endless repetitions can start to drive us out of our minds.

Even worse, doing the same exercises over and over again can get your muscles into a certain set of habits. They will need all new workouts to challenge them to the max and get the best results.  

Worst of all, you might think about giving up because you are not seeing the results you want. Maybe the scale seems stuck on the same number for weeks.

Or disaster has struck: your weight has gone up despite your best efforts and the fact that you are nearly starving yourself. This could be a good sign because muscle weighs more than fat. 

Many people throw in the towel at this point. But that would be foolish after all your hard work. Build on your success by re-thinking some of your approaches to getting fit.

Once you review your progress and routines, you can find all new ways to get out of your rut and back on track.

The first step is to identify your goals’ “To lose weight” or ‘to get more fit’ are too vague.  Be specific, so you can then use the right tools and take the best actions to achieve the goal. For example, you might wish to lose 20 pounds and reduce your percentage of body fat by 10%.  

In terms of weight loss, don’t starve yourself. Focus on protein in order to build more muscle. More muscle will burn more calories and boost your metabolism, to burn even more calories.

In terms of strength training, you might decide that you want to progress from starting at 2 pounds to working up to 10 pounds, from 1 set of 8 reps to 16 reps and from 1 set to 3 sets.

Tired of endless reps with your hand weights? Try working out with resistance bands. Add a few new exercises to your strength training.

Or, discover some new routines to work out in a whole new way.  Resistance bands come in a range of weights (loads) so they are sure to suit your fitness level. You can also use more than one to increase your loads.  

Resistance bands can also help you work different muscles in different ways. Many of the exercises you can do with the bands are similar to the workout machines in the gym, but they are portable and you can use them at home, or anywhere you feel like working out.

A change of scenery might also get you out of your workout rut.  With resistance bands you can even take our workout outside.

Don’t just give up on your workout due to getting stuck in a rut.  Adopt some new strategies and give your strength training a whole new spin.

Take action now and use everything we have for you at:  WebFitnessClub.com

Go to WebFitnessClub.com and click on Products to see the best Resistance Bands that we recommend. Order your Resistance Bands today and use our WebFitnessClub Membership training videos about Resistance Bands.

Download your copy of this article on audio here…

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How To Choose The Right Treadmill

How To Choose The Right Treadmill

How To Choose The Right Treadmill

Today everybody has become health conscious and wants to stay fit, but going to the gym can be a luxury which many people do not enjoy because of time constraint.

You can solve this problem by getting a treadmill for your home.

Not only can you workout at home without having to go anywhere, you can also exercise at your convenience anytime you want.

A treadmill is a piece of exercise equipment where you run on the spot, without moving any distance. You can exercise while watching TV, or even read while you run. Even when there is bad weather you can run indoors.

The working system of a treadmill is the belt system. The top of the belt moves to the rear, allowing you to run an equal and necessarily opposite speed. The speed and the distance covered can be set or measured.

You can also change the rate of speed when you need to. Because all factors of the run are known, the exact energy spent is able to be calculated. Some treadmills also have special built-in features such as heart rate monitors, step count, amount of calories burnt, etc.

How to choose the right treadmill:

Well, after deciding you want to buy a treadmill for yourself, but looking at the number of different treadmills available, you may get confused as to which one is best.

There are lots of things you need to consider.

Price is of course something you need to consider, but remember never to compromise on money when it comes to your fitness and health; after all you do not want to feel sorry later. Don’t become a slave to price. Consider the durability and functionality first, and then come to the price.

Before you set out to buy a treadmill, first decide where you want to put it, and measure up the space. If space is an issue, you may want to choose a model which folds for storage.

One important factor that you need to consider while choosing the treadmill is its motor. Choose one that has a larger and heavier motor if you are looking for long lasting and durability.

There are two ratings of horsepower. Peak duty rating is rated on the treadmill tag, and continuous duty rating, which is very important as it determines the quality and the duration of the treadmill, is stamped on the motor.

Get a 1.5 continuous duty horsepower or higher if your weight is more than 185 pounds.

Pay attention to the size of the walking track and the walking deck. Get a thick size deck at least 3/4 inches thick, for comfort of the feet and legs. The length of the walking track should be at least 48 inches and the width about 17 inches, so that you do not step off the track.

You can get a longer track if you are going to run on the treadmill. Next check the shock absorption. Avoid buying treadmills that have shock absorbers on the legs as this is not effective shock absorption.

The treadmill’s suspension must be directly under the walking deck to provide effective cushioning for the legs, feet and back. Foam or rubber is used for the padding. Foam can be softer and more comfortable than rubber, but it requires more time to return to its original size after impact, where rubber can recover to full thickness instantly and is a better shock absorbent.

Some treadmills even have a range of special preset exercise programs that can automatically change speed and can even measure your heart rate.

They can be more expensive than the usual treadmills, so if you are on a limited budget you could always buy a cheaper one and get a separate heart rate monitor and develop your own programs.

Bring one home!

Walking is a very effective exercise which everybody is able to do. It is basic, doesn’t require a lot of coordination, and can be an excellent way to deal with stress by clearing your head. 

Anybody of any age can do it, and it is the same for a beginner as well as for an athlete.

So, if you are an indoor person, cannot go to a gym, or if you do not get time to go out to exercise, you can get a treadmill and exercise at home whenever you can and want to.

Here is the best home Treadmill that we recommend… CLICK HERE!

Take action now and use everything we have for you at:  WebFitnessClub.com

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You Should Be Running Every Day

WFC Should Be Running

You Should Be Running Every Day!

Running is one of the most natural and pure systems for developing balance in your body. There are also a host of other benefits that running can bring to your body and mind, including physical fitness, mood enhancing, stress relief, and an overall feeling of wellbeing. 

Humans have been running for a very long time. Our physiology has evolved to be highly specific and highly functional runners. 

Consider these reasons why you should start running:

1. Running strengthens your feet. There might not be a better exercise for developing strong and coordinated foot patterns. Your feet are built like springs, but without proper training, they lose their elasticity.

● In some cases, this means you could actually lose some of your strength and power when you are pushing through your feet on squats and deadlifts.

● A strong base is a strong lift. Running can help to provide you with a strong base of support and elastic-like tensegrity in the feet.

2. Running is great for alignment. Assuming you have half-decent running form, your jogging is going to be great for alignment. The average person sits for about 6 hours a day. Without standing and running, your body may become accustomed to slouching and back pain.

● Slowly moving into more running can be one of the most effective ways to improve your posture and train your muscles to fire properly.

3. Running is euphoric. Think back to when you were a kid: running around and playing outside was likely the most fun you’ve ever had. This same experience can come back as long runs provide a literal high that leads to a euphoric state.

● On top of having an amazing experience, you are conditioning the body to better utilize oxygen and improving your body composition.

4. Running is easy to moderate and improve. Cardio training like running is one of the easiest styles of training to make progressions in.

● There are really only two basic premises – intensity and duration. Either you run longer at a lower intensity or you run shorter distances at a higher intensity.

● Making progressions is as simple as running longer at higher intensities and working up to greater paces.

5. Running takes you back to your roots. Many people will even make the most of their runs by wearing barefoot shoes. If this is your preferred method, ensure that you work into this slowly, as modern shoes have shaped your feet for some time.

● Strengthening your feet to work effectively in a barefoot setting will take time, but the rewards will be drastic. 

What if You’re Strength Training?

In the world of strength training, many people are afraid to go running. They fear that, by running, they will lose muscle mass and may forfeit some of their strength. 

Does this idea have any validity? In other words, could running really put a damper on your strength returns?

Yes and no. 

Running is a type of training that requires the same form of energy that your weight training uses, especially if you’re running at a high intensity or for a very long duration. 

So, if you are a strength athlete, you might want to avoid very long distances, as it will put stress on the joints (in excess of your weight training) and it would dissolve some nutrients you need for weight training. 

Running for short distances, however, can still provide you with some great benefits.

Looking Forward

So, whether you go to the gym, don’t go to the gym, or you’re strength-training, running can benefit you in many ways.

Give those running shoes a workout! Start running today and reap the rewards.

Take action now and use everything we have for you at:  WebFitnessClub.com

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This Is Stopping You From Losing Weight

WFC Stopping You From Losing Weight

This Is Stopping You From Losing Weight!

We’re creatures of habit. 

We wake up, hit the alarm and hit auto-pilot…   

You have breakfast.   

You brush your teeth.   

You get dressed.   

You go to work. 

You come home. 

You go to bed. 

Then you do it all over again the next day. 

Eating and exercising – getting fatter or losing weight — all boil down to the same thing. 

Habits. 

We are creatures of habit. 

Now you can use habit to your advantage. 

Good habits help you get the things you want (and achieve the goals you have) quicker and easier. 

There is a saying… 

“The routine will set you free” 

But it’s a double-edge sword.   

It can help you lose weight or… 

It can make you fat. 

Now I need your help here. 

I need you to think long and hard about what I’m about to ask. 

And be brutally honest with yourself. 

What is your biggest weakness when it comes to your food? 

Is it: 

– Overeating at meal times – Going without food for hours and then binge eating – Snacking between meals – Getting bored late in the evening before raiding the kitchen – Opening the ice-cream and eating it ALL! 

These are classic BAD eating habits. 

The problem is these are bad habits we do without thinking. 

We do them (almost) on auto-pilot. 

The regret it afterwards. 

There are plenty more but if you can identify your biggest weakness you’re on a winner when it comes to losing weight. 

I used to be a terrible night time feeder. 

At night I’d raid and re-raid the fridge, the freezer and all the cupboards.   

I might start with having one cookie and finish the pack. 

Or have a bowl of cereal. Then another. And another. 

I did it when I got bored in the evenings, watching TV or surfing the Internet.  

I didn’t need the food.    

I wasn’t hungry. 

It was just habit. 

When I realized and ended it (and with a little exercise) my body changed drastically. 

Now here’s your job. 

Think long and hard (and be honest). 

What is your weakness? 

What is your Achilles heel? 

Isolate it.  

Zone in on it. 

Then by either replacing it with a better habit or cutting it out completely – good things will start to happen. 

Like losing weight, seeing results, burning body fat and living a longer, healthier and leaner life. 

So today, that’s your task. 

Discover and zone in on that killer habit. 

It’ll be the start of a new you.

Take action now and use everything we have for you at:  WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with creating positive habits. Get started today! CLICK HERE!

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5 Small Changes To Start Clean Eating Today

5 Small Changes To Start Clean Eating Today

5 Small Changes To Start Clean Eating Today!

As you begin clean eating you might not be sure where to start or perhaps it looks too overwhelming. Let’s look at 5 easy ways you can get started making a positive change with clean eating today.

Here are the 5 small changes that will start you on your journey:

1.Take One Sugary Drink Away a Day

You don’t have to jump all in, start with small changes first. Pick one area that you want to improve on and figure out how to do it.  

For example, you could replace one juice, soda or energy drinks with water for a certain amount of time. Then once you’ve got the hang of that eliminate those sugary drinks completely.

You don’t have to get rid of all your groceries and replace everything all at once. That would be expensive and overwhelming to do. Oftentimes a major change is the one we give up on. Instead pick an area and improve on it daily until you’ve mastered it.

2. Switch from Canned Food to Either Frozen or Fresh

Frozen vegetables and fruits have less preservatives than canned. Stop buying in the canned food aisle and replace those with either fresh food or frozen.

The taste is better and you won’t lose the nutrients from either of those options.

3. Cook Your Own Beans

Beans are a great source of plant protein. They fill you up and can be added to a variety of recipes. You’ll want to start incorporating beans into your diet.

Unfortunately beans can be time consuming to cook. One of the best ways to cook them fast is with a pressure cooker. You don’t even need to pre-soak them.  

Throw them in, turn the cooker on and wait for the beep. Depending on the type of beans it usually takes about 45 minutes.

4. Eat More Fruits and Vegetables

You’ll want to buy a variety of fruits and vegetables. There are many that are easy to carry such as bananas, apples, oranges, carrots and celery.

Some will need a little bit of prep work ahead of time. What you’ll do is cut or prepare the fruits and vegetables. Then get a snack bag and put a serving in each one. Place them in the fridge in an easy and convenient place. That way when you are heading out the door you can grab them and go. It will also make it easier for you to snack on good food choices.

5. Make Salad in a Jar

You might be thinking, but they’ll get all gross and soggy before the end of the week. Surprisingly this is not true. Salads stay fresher, longer when they are put inside of a wide mouthed Mason jar. The trick is to layer them correctly.

The wet ingredients get put on the bottom and then the lettuce or spinach is on the top.  These will help you stay on track for sure.

Every new journey starts with a single step. Start with these small steps to eat clean. Don’t expect to jump in and change everything all at once. Do it slow and steady and before long you’ll be clean eating all the time.

Take action now and use everything we have for you at:  WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with clean eating. Get started today! CLICK HERE!

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Light Weights Versus Resistance Bands

WFC Light Weights vs Resistance Bands

Light Weights Versus Resistance Bands

Some people swear by light weights in relation to getting the best workout, while others advocate resistance bands being the best.

The truth is that they both have their place in strength training. Each offers a chance to build muscle quickly, safely and consistently provided you follow proper form in using them correctly.

When we think of lifting weights, we usually think of dumbbells, hand held single weights, and barbells, big metal bars we hold in two hands that have extra weights put on either end of them to make them heavier and heavier. 

Then we have weights machines, that confusing array of huge, clanking monstrosities that completely confuse us whenever we go to a gym, so we shy away from them and hide in a corner rather than try to work out with the ‘big boys’ pumping iron who have rippling muscles like Mr. Universe. 

Light weights and resistance bands can take the place of those horrible machines in most cases. Best of all, they can be used right in the comfort of your own home any time you wish to work out. 

There is no need to drag yourself to the gym and back. You don’t have to buy a lot of expensive equipment or fancy clothes.  Using both light weights and resistance bands will not only give you a range of workout options to sculpt your whole body, they will also prevent you from becoming bored with your strength training routines.

The best workout is the one you will stick to.  Consistent effort in strength training is what gives real results in the form of toned and trim lean muscle.

Lean muscle supports your joints. Weight bearing exercise builds bone, which can in turn keep you stronger and more mobile and therefore more independent as you age. 

Light weights can help with both, but it is easy to get into a rut, doing the same exercises over and over again, up, down, up, down.  This can make your muscles become less challenged. 

If this happens, you will reach a training plateau. Resistance bands can help move your muscles in all new ways to get you out of your rut and work you muscles in all new ways, with new exercises and a wide range of motion. 

It does not have to be an either or situation when it comes to hand weights versus resistance bands. You can use both. Either add a few new moves using your resistance bands to your workout sessions. Or alternate days, weights one day, resistance bands the next day.

Finally, both hand weights and resistance bands can be added to a range of exercises, including squats, lunges, sit ups, yoga poses and more. Try a few of them with both and see which works best to take your strength training routines to a whole new level.

Take action now and use everything we have for you at:  WebFitnessClub.com

Go to WebFitnessClub.com and click on Products to see the best Resistance Bands that we recommend. Order your Resistance Bands today and use our WebFitnessClub Membership training videos about Resistance Bands.

Download your copy of this article on audio here…

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Overcome Emotional Overeating With 4 Easy Steps

Overcome Emotional Overeating With 4 Easy Steps!

Discover how to win the never-ending battle with the scale!  Stop gaining weight that stays with you forever. The cause of your weight gain might be emotional overeating.

What is emotional overeating?

Emotional overeating is a complex topic, but it has essential elements that are easy to recognize.  

Emotional overeating is defined as disordered eating that is characterized by the compulsion to eat even if you’re full. It tends to be a response to negative emotions or thoughts. It’s also seen as a coping strategy for those who are under stress or who have suffered abuse. 

Food often provides comfort for emotional eaters. But the comfort is only temporary! Emotional overeating can sabotage your diet and weight-loss goals. It can also negatively affect your health. 

Luckily, there are easy steps you can take today to stop emotional overeating!

Try these strategies:

1. Figure out your triggers. In many cases, emotional overeating is triggered by an event, thought, or feeling. 

* If you can figure out your triggers, then it will be easier to take control of them and stop them from encouraging you to overeat. 

* The most common triggers are stress and negative emotions. Other triggers can be difficult days at work, fights with your family or spouse, and issues with friends or coworkers. 

* Therapy may also help you deal with your triggers. 

2. Try to eat only when you’re hungry. Teach your body to accept food only when you’re really hungry instead of viewing it as a constant source of comfort. 

* This step will take time because changing your eating habits is challenging. However, you can take small steps to make dietary modifications. Learn to listen to your body and pay attention to real hunger pangs. 

3. Create alternative plans. For example, if you know that you overeat after a difficult meeting at work each week, then plan ahead and try to prevent it. Try substituting a more positive action that also brings you comfort or reduces your stress.  

* By creating alternative plans that don’t involve eating, you will be setting yourself up for diet success.

* For example, you can plan a long walk or gym workout after work to get rid of stress.

* Instead of turning to your fridge and ice cream after an argument, you can binge watch your favorite TV shows or get on the phone with a friend.

* The key is to find other ways to deal with stress and negative emotions. 

4. Surround yourself with people who care. One of the main reasons many people turn to emotional overeating is because they feel like they don’t have a support network. Do you feel alone and isolated?  

* Reach out to family, friends, coworkers, and others for help.

* Build a strong support network around you that can help you deal with negativity and stress. Find those whom you can call or visit without worrying that you’re intruding or upsetting them. In turn, be open to offering them support, too.

* Explain to friends or loved ones about emotional overeating so they can understand why you overeat. Discuss effective techniques that can motivate you to stick to a diet or exercise plan. They can remind you of these techniques when you need help, without being authoritarian or critical, to help you get back on track. 

Emotional overeating doesn’t have to control your life. You can fight it and overcome it with these easy strategies.