Nutrition Tips & Strategies

Follow These Tips To Avoid Overeating

Overeating is a behavior that many people can’t control. Many people overeat for many reasons. Some eat emotionally. When they are depressed, as an example, they overeating as an easy way out of it. Others overeat because they wait until they are extremely hungry to eat. For instance, they skip many meals during the day and when they sit down to eat, they find themselves unable to control their appetite. Many others are trigger for environmental events. For some people, to illustrate, some smells or some areas at home or some restaurants make them overeat.

Many people think that overeaters lack willpower. It is true that overeating is a choice, but this choice come with some desires that sometimes people are not aware of. Therefore, before start changing this compulsive behavior, people need to acknowledge to themselves that they are overeaters. Once this trait has been admitted, people may then be able to think about taking some small steps to control their overeating. Remember that eating five times a day will help many people to eat less at each meal. Also, the body takes around 20 minutes to send a message to the brain to turn off one’s appetite. Therefore, eating slowly is a helpful habit as well.

Here is what you can do to avoid overeating:

  • After food your food is placed in front of you, wait five minutes before you eat it.
  • Place small bites of food on your fork.
  • Complete swallow food before another bite goes to your mouth.
  • Put your utensils down between bites.
  • Pay attention to the flavors and enjoy them. Think that is your last bite.
  • Make your meals last longer.
  • Serve yourself small portions and if you still hungry, serve yourself more.
  • Leave the table after you finished eating.
  • Eat only on the table.

Use these recommendations to eat healthy portions. Overeating is under your control. However, mere willpower does not work. You need consciousness, support and a set of step to follow to defeat overeating. And don’t forget Custom Body Fitness is here to help you achieve your fitness and weight loss goals.


This Diet Is Easy To Follow

Changing your eating habits is not following a diet. It is listening to your body and eat the right foods. It should be eating the way you supposed to eat before you got into a busy life without thinking about the consequence that the busy life will bring to your life.

Here I’m going to share with you a good and easy way to change your eating habits to healthier ones; habits that will help you lose weight and feel better.

Make sure you make time to eat real food and seek out the best foods for your body. Remember that a machine will only perform as well as the fuel it takes in. So if you want your body to burn fat efficiently, you must feed it the good food, which as you probably know mean whole foods, as fresh and organic as you can find.

Here’s a useful schedule to follow in your new, improved diet:

Eat breakfast within a half an hour of waking up. By doing this, hunger will not take you off guard; you will have made a healthy choice if you eat before you leave the house. I recommend grains such as old-fashioned oatmeal made with water, raisins, banana, and perhaps some honey, but don’t add refined sugar. You could also make yourself a smoothie with fruits and veggies or have a bowl of fruit with kefir. Find other good breakfast ideas and put them into practice.

Eat a fruit thee hours after breakfast to keep your hunger distracted until your lunch.

To make lunch preparation easier, eating the dinner leftovers from the night before.

Four hours after lunch, eat a piece of fruit or a fist full of nuts.

Eat your dinner when you are ready. Since eating meals high in veggies promotes weight loss, I recommend you create lunches and dinners with 60%-70% vegetables, 20%-30% grains, and 10%-20% animal products.   If you don’t eat animal products, even better, don’t you worry about adding it.

I recommend you drink only water during the day, except for morning tea. Remember to avoid sugar, and of course avoid those artificial, “food product” non-dairy creamers. They are all sugar and fatty emulsifiers.

Give yourself the opportunity to eat healthy for a couple of weeks, and you’ll find yourself losing fat and enjoying many other positive benefits. After you see such positive results, it will be difficult to go back to the old bad habits.


How to be successful in your weight loss!

How many times have you started a weight loss program or a new diet and gave up in the first few weeks or within a month? If you are like the rest of us I would imagine that it has happened on more than one occasion. I can’t help but wonder what your thoughts were behind the actions that you took. So many times we have tried to make changed in your lifestyle and they just don’t stick. I always wondered why this was the case. Why did I give up so quickly? Below is a great video to help you set up your mind and become successful in your weight loss once and for all. 



You can eat this for breakfast to lose weight!

Many people struggle with eating a healthy breakfast, or eating breakfast at all for that matter. When you don’t know how to cook, what to cook, if you will have enough time, or you simply don’t want to think about breakfast at all, this is a great go to! This is so easy to make and super delicious. All you need is: Oatmeal, raisins, water, and honey. Enjoy 🙂

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Labels Are More Important Than Calories

I promise you that if you follow the next tip, you will lose weight and even feel better with more energy and a clear mind.

I usually take my snack to “work” (I do quote marks because my job is not work for me. It is my passion ;)). However, many times I end up forgetting my snack at home. When this happens, I go to the supermarket to get it.

It is very interesting how I have trained my brain. I go straight to the produce area and pick up a couple of pieces of fruit. Sometimes I feel like eating something different. Nevertheless, I know that I will end up finding mostly junk in the supermarket. I turn around, pay for my fruit and go back to continue working on my passion.

Before I knew about processed foods, I would grab something that reminded me of my childhood. I bet you have a product that reminds you of your childhood. Since I’m from Mexico, of course, there are some Mexican pastries that take me back.

After I studied the effects of processed foods and understood why I had some extra fat and also how they were affecting my health, I started to check the labels. I was not checking for calories; I was checking the ingredients. I honestly didn’t remember that these products had so many chemicals and preservatives. It could be because companies did not use them as much when they were smaller, but as they grow and start exporting they need to use them. Or it could be because I simply was not aware and I did not care and did not pay attention to the labels. The truth is that now most processed foods are full of things that affect our weight and health.

I do a Grocery Tour 4 times at year for the community. The tour is very simple. We go aisle by aisle, and I let people choose their product.

One of the big mistakes most humans make, including me, is tending to think that people are like us. When I pick up processed foods, my habit is to first check the ingredients, so I feel like everyone must do the same. When I assess people I make the mistake of thinking that people know what products to avoid when we talk about them. Nevertheless, that is not the case all the time.

I noticed that many people choose their product for the appearance of the wrapping or because they were introduced to it without checking the label. Also, others check for calories and others only for sugars and fats.

But many people don’t know what is in their “foods” or that many corporations know how to hide their sugars, preservatives and chemicals as “vitamins,” “barley malt,” “agave nectar,” “dextrose” and others.

While there are some canned products that are acceptable, most of them are just junk.

Next time you go to the supermarket and get anything that is processed, read the labels, and you will be impressed how many ingredients you will find in your product or how clever companies can be in hiding their chemicals and sugars.

It got to the point that I checked my favorite pastries’ label only in hopes that they’d changed the ingredients so I could have one, because I do miss the taste. But I came to the conclusion that they never will, and because my health is more important than any flavor, I stick with my fruit.

If your goal is to stay healthy and lose weight or not gain fat weight, read the labels. It would make a big difference in your life.


How to Burn The First 10 Pounds or 6% of Body Fat

Burning the first 10 pounds or 6% of body fat is easy for a beginner.  If you need to lose 100, 50 or 40 pounds of fat, it is easy to lose the first 10 pounds if you practice the right habits.  You can lose up to 10 pounds a month in the beginning, with small changes in your eating and exercise habits.

I think what is the most important about wanting to lose the first 10 pounds is acting upon the desire. The first step I recommend is to set up realistic goals.  If your plan is to lose 10 pounds in one month, you need to specify everything you are going to do to reach your monthly goal.  The more you are planning to lose, the more you need to do, common sense, right? You need to be honest and real with yourself; if your plan doesn’t include exercising 6 times a week and getting all the junk food out of your diet in the first month, I think it’s unrealistic for you to aim to lose 10 pounds.

If the plan is to lose 5 pounds per month, the changes in your lifestyle can be smaller than if you’re trying to lose 10 pounds, obviously.  If you plan to lose 5 pounds, instead of exercising 6 times a week, you may exercise 3 times a week, and you’re still allowed to eat some of the addicting foods that are hard to get rid of in the beginning.

Having an exercise program scheduled every day will help you be more efficient in your weight loss.  Walking won’t be enough; an exercise program that is structured to get the most out of an hour will yield better results than just planning to exercise to a rhythm, which won’t deliver real results.  Hiking is a good exercise that will yield results in the beginning to help you lose your first 10 pounds.  Keep in mind that each week you need to progress.  For example, if it takes you 1 hour to hike up and down ¼ of a mile, maybe by the end of the second week, you can do ½ of a mile.

There is no exercise that will overcome eating poorly, so it is important that you work on fixing your eating habits.  The first changes you should make are eliminating fast foods and ultraprocessed foods, increasing your fruit and veggie intake, eating on schedule, minimizing alcohol intake, not drinking any added-sugar drinks including energy drinks, and eating breakfast.  When you follow these steps, your calorie intake will be less and the nutrition will be higher, increasing your metabolic rate.

Keep in mind that there are other factors that may affect your weight loss program.  Antidepressants and birth control, for example, are big contributors to weight gain.  Before starting a weight loss program, it is very important that you inform yourself about all the factors that may contribute to weight gain, because you will get frustrated if you don’t see results by the end of the month.  Talk to a capable, licensed health professional about any medical conditions before you attend to lose weight.  Remember that the decision is always on you, and the best decision come from a very informed person.

Getting rid of the first 10 pounds or 6% of body fat is an easy task when you’re ready to change your lifestyle.  You need to be committed and be persistent about the daily changes you are making.  Set up goals and work on your exercise program and eating habits, and by the end of the month you will weigh 10 pounds less.


This Is How Dieting May Affect You

Diets have become popular in our society. They have become part of our lifestyle. Most people talk about them. They practice them. But what is true is that many people do not have enough information about dieting.

I have been approached with the argument that dieting works because there are many case studies where people have lost weight. However, these case studies are not followed for a long period of time. They just follow the event until the individual reaches its goals. But then what happens? We all know someone who has lost weight dieting and we know that, after a period of time, this individual most likely is back to the weight that he or she begun with before dieting.  What does this tell us? That dieting works?

Now let’s talk about the real consequences of dieting.  According to experts, “To be a successful dieter, one must learn to ignore or distrust signals of hunger, appetite and satiety and instead depend on external references, such as food allowed/not allowed, suggested frequency of eating, and weighed or measured portion sizes. As a result, most dieters have lost the ability to eat in response to physical needs and may be more susceptible to overeating for environmental (“because it’s there” or “because it’s lunch time”) and emotional reasons.” When we focus on a regiment, we tend to believe that everything should be followed by rules and by exact step by step process. This is called the perfectionist tendency which soon or later will lead the dieter to a loss of control. Many studies suggest that dieters and eating disorder patients develop similar thinking patterns in relation to food: foods can be either “good/diet” foods or “bad/bingeing” foods. Foods can also be classified, by this pattern of thinking, as either “good/small/low energy” amount or “large/diet breaking” amount.

Usually most people have tried a diet and, in some point of their lives, they have the feeling of failure because they can’t keep up with the diet. And it is normal for diets are made for people to follow for only a period of time.

The above mentioned pattern of thinking and behaving is called diet mentality. This mentality or lifestyle, according to psychologists, is likely to result in weight obsession, poor self image, disordered eating patterns and disordered lifestyles, often marked by excessive or inadequate exercise. In addition, research suggest that chronic restrained eating has been linked to overwhelming hunger, weakened control over food intake, heightened responsiveness to external hunger cues and possible risk of bulimia.

So do I recommend dieting? No, there is not lifelong data that support that dieting works. In my career, including clients’ testimonials, my testimonial and research, tells me that dieting doesn’t work. And there are consequences not measured by people who start dieting. However, there is an alternative that does help to lose weight and keep it off forever; and that is changing lifestyle habits. Remember that all in life requires effort and discipline to succeed. Weight loss and positive eating habits patterns are not an exception.


The Best “Diet” for Weight Loss is No Diet at All

I have been helping people lose weight since 2009, and I have been very successful with most of them. Even though they give me credit for their results, I can tell you they lose weight because of the hard work they put into their life changes. All I do is give them the right information and the right approach. I don’t sell products or believe in myths, as many others do. I simply tell them the facts that many overlook or haven’t taken the time to research.

Many of these facts are widely accepted by society yet are ignored; one example is sugar. We use sugar with coffee, cake, ice cream, tea and other foods. The truth is that we eat sugar in everything; including all the foods that we think don’t have sugar.

Most packaged foods have a lot of added sugar. This is one of the reasons we like the taste. Often we opt to eat low fat products, but we forget how much sugar they contain. Also, we want to eat products without any sugar, not taking into consideration the chemicals thosee foods have. These chemicals can prevent the liver from doing its natural work, part of which is the chemical reaction of fat burning. Another possibility is we believe what the label says, but there may be much more sugar than the manufacturer claims.

The truth is that when my clients take my advice and get rid of processed foods including refined sugar and packaged foods, it’s not surprising that they lose pounds of fat. Most people who eat processed foods have trouble losing weight even though they are exercising rigorously. Hiking, weight lifting and running are some exercises people do daily without seeing results because weight loss has do to with the food people eat, not just the exercise. Eating a processed bar delivers enough empty calories to ditch your exercise. Yes, many of my clients come and exercise with me, but without them working on their eating habits, I would not be able to deliver the results.

The fact is that no matter how difficult the exercise or how reliable the program, when people are still eating refined sugars and processed foods, it is very difficult to counter those empty calories by exercise alone. Therefore, eating healthily is the base of any weight loss program.

There is no diet to follow or special product to drink, take or eat. Eat the best organic and natural foods.  Give yourself time to eat (set an eating schedule), and don’t go for the already made food with all the added sugars.

There is no magic trick. Stop eating the wrong foods, and soon you will drop all the weight you want to lose. As soon as you remove all the processed foods and refined sugars, your body will thank you and will start changing thanks to the choice you made.

If you don’t believe me I challenge you to do the experiment for 24 days. If you don’t see the results, simply just go back to eating processed foods. You will never know what is true if you don’t experience it yourself.

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Why dieting doesn’t work

Diets are popular. A close friend, coworker, family member, teacher, and the neighbor are all dieting. They lose 5, 10, 25 pounds at a rapid pace and find themselves  4 months later weighing more than they did before their diet. The question is, why?  Dieting creates  an illusion in these people when they see the numbers on the scale go down even though in reality they aren’t  losing body fat and are only setting themselves up for failure. New research shows that weight fluctuation and repeated dieting is a contributor to heart diseases, obesity, inadequate nutrition, fatigue, weakness, and gallstone. In addition, dieting creates negative psychological effects including weight obsession, poor self-image, disordered eating patterns, disordered lifestyle, and an increased sense of failure.

People who have been dieting are likely to be out of tune with their body and its signals of hunger and fullness.  Nutrition Dimension, The World’s Leading Nutrition Education, claims, “People on diets do not have normal, healthy relationship with food and are, therefore, destined to fail in their quest to lose weight; and, will in fact, likely gain more in the long term.” Self-control is what many people look for when dieting. They want to be able to say no to certain foods that dieting prohibits all while their body craves such foods with the nutrients it needs to survive. Doctor Phil author of The Ultimate Weight Lose Solution recommends to find other ways to cope with food, such as to avoid places were trouble foods are going to be.

Many diets restrict essential nutrients such as carbohydrates. People have developed a negative relationship with carbohydrates due to this publicity of dieting.  According to Linda Omichinski, a registered dietitian, “Dieters are not accustomed to eating carbohydrates. They are not aware that by taking more protein sources and cutting back on carbohydrates, such as bread and pasta, they are actually setting themselves up to crave carbohydrates from other sources, such as cake and cookies.” The lack of carbohydrates in the body causes the person to crave sweets as a quick resource of fuel which end up contributing negatively to the person’s weight since they over eat calories with these sweets, such as cookies. If people ate the required carbohydrates, their body would crave fewer sweets.  Carbohydrates are energy the body uses in everyday basics. Energy that is essential in high intensity exercises.

Changing your eating habits is the key to success. It is not about restricting foods, it’s about learning the consequences of the food you are eating, and about processed food. Cook at home, don’t eat at fast food restaurant out of convenience. Eat all your 3 meals and snacks for skipping meals will lead you to overeat or eat the wrong foods. Buy real food, buy organic, and no hormones or pesticides that contribute negatively to your health. Plan your day; don’t let hunger catch you off guard. You will pick at whatever food is in front of you when you are hungry. Learning about what foods your body likes will make you feel more energetic, clear minded, and will help you lose weight. Over all, enjoy your food, and don’t be at war with the products that make you healthy.

Changing your eating habits is what ultimately will lead you to weight loss and a healthier life: dieting is temporary and only causes permanent physical and psychological harm.

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Lose Weight Permanently