Keeping a Check on Your Food Cravings

One minute you’re innocently going about doing your routine work, the next minute you know you are relentlessly searching for that mud cake that was kept in the refrigerator. What really happened? You were taken over by the demons of food cravings that make losing weight seem almost like impossibility in your situation.

Like millions of other people, you almost always choose to brush off that faint voice at the back of your head, which is saying “This is loaded with calories. Don’t eat it!” Almost each one of us has these cravings and at that time, the answer to keep a check on them goes a lot beyond willpower.

Scientifically speaking, it is actually the feel-good brain chemicals like dopamine that fuel these cravings. And once you eat what you were pining for, these chemicals are released to create a sense of euphoria that your brain wants, time and again.

Natural as this cycle might be, it is detrimental for weight watchers like you who’re unable to resist and succumb to these urges and add on more unsightly pounds to your waistline. So, if you’re a worried weight watcher who is desperately trying to develop a resistance for these calorie-laden delights, here are a few things you MUST ask yourself when that insatiable urge tries to win you over:

1.Do I Feel Stressed?

Norman Pecoraro, a researcher with University of California, who studies stress physiology, explains that cortisol is a hormone that is released by the body when we’re stressed. This hormone suggests your brain to look for rewards and is usually satisfied (or eases out stress) by comfort foods that are loaded with fat and sugar. When you look for potato chips, french fries or any such food to ease out your negative emotions, like sadness or anger after an argument or fight with someone, you are subconsciously establishing a connection in your brain between comfort foods and stress.

In order to combat these negative emotions, it’s important that you find out ways for yourself that can help you relax instead of just grabbing the next bag of chips:

Listen to Music – Have an upbeat playlist ready with you at all times. Listen to it when the craving strikes. The songs provide an emotional release as well as the much-needed distraction.

Pause for the Cause – Wait it out. The intensity of cravings is known to subside after the initial 10 minutes have passed.

Know What’s the Distraction that Will Work For You – Every time you feel any negative feelings and you want to just gorge on food, ask this “I’m feeling _____ because ____.” This will help you find the distraction that will work best for you in that situation. For example, if you’re feeling lonely, taking a walk alone wouldn’t be of any help. If you’re stressed out because of a fight with your mom, call a close friend and let it all out. In short, look for an outlet that will help you release your nervous energy.

2. Am I Eating Less Than Usual?

You might think that by eliminating carbohydrates or any other food group completely, you’re reducing your calorie intake substantially. But the truth is, by cutting out any particular food group completely or by reducing your calorie intake to less than 1,000 calories daily, you’re only getting your body ready for the main craving mode. “Restrained eaters” thereby end up having 1-2 BMI points (or 10-20 pounds) higher than regular eaters.

Exercise Your Leeway Safely – Even if you do feel like surrendering to your cravings sometimes, don’t forget about portion control. Instead of eating the whole chocolate pie all by yourself, settle for only a bite of it.

Don’t Eat around Other Stuff to Avoid Your Specific Food Craving – If milkshake is what you seek, having yoghurt instead won’t be of any help. Trying to satisfy your specific craving by bingeing on other random food stuff may make you consume more calories than if you’ve just had that food item in a limited portion.

It may seem like a real pain initially to curb your food cravings but as you move along; it will become a habit and wouldn’t seem like too much of an effort anymore. It’s also a good idea to not stack fat-laden stuff, like mayonnaise, ice creams or cheese at home. If you don’t have time to cook, instead of going out to have a subway or any other restaurants that you “think” serve healthy food, try sticking to best home delivery diet food package services that serve fresh food at your doorstep at an affordable price.

Also, instead of fad diets, my personal recommendation would be to try this popular weight loss plan, which also focuses on bringing about behavioral changes in you instead of just guiding you about exercises or diet that’s good for you.
Always know that it’s not just the willpower and knowledge of what to do or eat that’s going to help you in your weight loss endeavors. Behavioral changes play a very subtle and crucial role in helping you stick to that lifestyle and keep off your lost weight for the long haul. Now you know why you always end up gaining weight whenever you get off a regime suggested by fad diets.

Your Turn

What do you crave for the most? How do you fight your cravings? Share it all with us in the comments section.

Rebecca Williams loves writing about meal delivery programs and review popular weight loss programs that are both healthy and easy on the pocket. She’s an avid reader and a nature lover. In her free time, she loves to spend time with her plants or go for a walk in the woods and spend time with children. She’s a contributor to Health Care Information, which is a great website that offers tips and advice for healthy living enthusiasts. She lives in Melbourne, Australia.


What are Nebulisers and How to Use Them?

Should you be using a nebuliser to treat your respiratory illness? Let’s find out. A nebuliser is equipment that transforms liquid into globules of aerosol that can be inhaled. This device uses oxygen, air that is compressed and even ultrasonic power. This ruptures the solution and discharges droplets of aerosol straight to the lungs. However, the use of this device has seen a decline in recent years. Despite this fact, they are favoured by some patients and can be greatly useful in certain conditions.

You can find a broad variety of this device in the market. Jet nebulisers are managed by compressed air while the ultrasonic ones by vibrating crystals. The first one consumes huge amount of the drug while expiration. The other variety is being widely used.

The rate of flow of gas has to touch a minimum of 6 litres per minute in order to deliver tiny adequate particles in about 5-10 minutes. The ultrasonic variety is relatively smaller and does not produce much noise.

The device is not so efficient with many producing only about 10% of the dosage that is suggested. A huge amount of the drug remains glued to the internal parts of the equipment or is misused while exhalation. The productiveness of the delivery of the medication is based on the kind and quantity of nebuliser chamber and the rate of flow. There are chambers with a container and various systems of valve that enhances the productiveness of the delivery of the drug.

The use of nebulisers for Respiratory illness:

Undoubtedly, nebulisers can help in curing most of your respiratory problems. Those problems can be anything, COPD, cystic fibrosis and many other clinical conditions.

However, the device is no more used for treating serious asthmatic patients as laid down by the British Guideline. Despite this fact, it is increasingly used for treating severe asthma attacks. The Guideline states that there is not enough evidence to recommend the use of the equipment in case of acute asthma. In case the device is used in emergency conditions, there is a risk of desaturation of oxygen. Hence the device should be driven by oxygen with a heavy flow regulator connected to the cylinder. This will ensure the much needed rate of flow which stands at 6L per minute.

Can COPD be cured by a Nebuliser?

Patients suffering from COPD have bronchoconstriction that is not reversible. But most of them show reversibility with increased dosage of bronchodilator.

The emanating liquefied vapour from the device changes the viscosity of the mucus and aids expectoration. Hence nebulisers driven by air are used most of the times while treating serious conditions of exacerbations and COPD.

While using the device in the treatment of COPD the following points should be taken into account:

1. Hand-held nebulisers are superior
2. Treat patients with the device with upsetting breathlessness in spite of treatment with inhalers.
3. Find out if the patient is able to use the device before prescribing one.
4. The patient is to use a mouthpiece or a face mask whenever it’s possible.
5. Individuals having problems with hand-held inhalers may also experience problems using the device.

How to Maintain a Nebuliser?

The device has to be cleaned on a regular basis. The face mask and mouthpiece has to be washed thoroughly in warm water. Leave the different parts to dry overnight. Before you use the device, you should run it for some time and then add the drug.

All in all, this device has generally proven to be useful for most of the patients who are suffering from minor respiratory issues. Consult with your physician and see what he says.


The 3 Less Common Foods that Help You Lose Weight

Losing body fat can have its own set of cravings. After all, it isn’t easy to keep your eyes, hand, and mind off food easily, especially if you have a restraining order and you’ve been a die-hard foodie all your life.

But your chances of resisting the temptation are at least better when you’re full. But when you’re following portion control and all that they suggest in diets, what if you’re still not completely full at the end of it? You shouldn’t eat more because you’ll put on weight. And you wonder, how great had it been if you could eat without having to put on weight?

The good news is that while you cannot eat just anything without stacking on those unwanted inches, there indeed are some foods that help you lose weight. Of course, we all know that broccoli, chicken, and spinach is all great. They are a standard when you talk about foods you can eat without adding on to your inches. But moving beyond the basics, dig into the matter and you can explore a whole new variety of foods that can help you lose weight rather than adding on to your calories even more. Here are some of the foods that can help you lose weight:

Berries – All berries work great for losing that extra flab, even when you’re also doing keto. They taste great and are extremely low calorie. You may add them to plain yoghurt or cottage cheese and add peanut butter. They make for a great calorie-less and nutrient-rich dessert from nature and are best to satisfy the sweet tooth. Around 120 grams of strawberries (10 strawberries) are 38 calories, 7 grams of carbohydrates, and almost your complete Vitamin C requirement for the entire day.

Wild Salmon – Take your intake of omega-3 in this yum treat. The omega-3 content in salmon is a lot higher than the wild fish, so be sure to upgrade your order and have a salmon instead. Animal fats and protein content in salmon is also very high. For me, they’re the most amazing thing in the world when you grill salmon on a barbecue with thyme, salt, and pepper, and topped with a lemon squeeze. A salmon steak with leafy greens on its side will both satiate your taste buds as well as the appetite.

Whey Protein – Okay, this is not that uncommon, still for novice fitness enthusiasts, this is a must know. Whey protein is mainly known for its thermic effect, which means that you do not feel too hungry when it’s time for your next meal, as a result causing you to consume lesser calories. Besides, it will help you preserve your muscle mass at the time of cutting and if you’re following a proper exercise program like this one, you’ll even be thrilled by your enhanced body composition and the improved basal metabolic rate.

This naturally available protein source has many other benefits, like tissue repair, immune response, brain function, et al. To satiate the foodie in you, try out the French vanilla protein. It tastes just like a blended ice cream when you add some ice and water/milk to it. You can have this as your everyday dessert without any sense of guilt, however be wary of health issues that might arise due to artificial sweeteners that some manufacturers add to their whey protein shakes.

Of course, it is not possible to stick to these choices all the time and it’s okay to sway and indulge sometimes, as long as you know where to draw the line. Now, cooking at home every day is really not everyone’s cup of tea. But boycotting dining out almost on a daily basis is no solution either. My blogger friend Matthew introduced me to just the perfect solution to this dilemma. You can check out his website to know about healthy meals delivery options in your area that especially cater to our anxious and cautious weight watchers generation of today.

Like any other weight loss endeavor, your will to lose that flabby gut is what makes a big deal of difference in your results. No weight loss wand or program will ever work for you if you give up on yourself too easily.

Although restriction is not the key here but leeway definitely is! There’s no way you’ll ever have permanent weight loss if the diet that you’re following isn’t really something that you can make your lifestyle for the rest of your life. So the most honest weight loss advice that you’ll ever hear is, change your lifestyle for life.


How to Approach Cancer Spiritually

Cancer is life threatening but it isn’t the end of your life. Discovering that you have cancer can be unnerving and for a second, you might feel hopeless and desolate. However, this is the time when the strength of your character will be tested, when you find out how strong you are. Approaching cancer spiritually has helped many people in combating the disease. Obviously, there are different ways to do this but the following pointers will be helpful –

1. Adopt A Positive Outlook Towards Life – The negative forces stem from our own fears and breed on our insecurities. You have to believe that you can face this, that you are strong and powerful. Hope can be healing and it can help when everything else has failed. Positivity not only benefits your soul but also your body. It acts as a catalyst to attract better things in life.

Live every second like it’s your first and last. You don’t have to be scared of death but this doesn’t mean that you have to give up fighting for life. Your life is yours and you deserve every happy moment you have lived. Be curious and explore, look at things from a fresh point of view and you will attract positivity from all sources.

2. Don’t Feel Sorry – People who say that they don’t have regrets in life are either lying or they have spent their life in a box. Everyone has regrets but the wise ones use those regrets to propel them towards success and positivity. Never feel sorry for what has gone because it is the past and no amount of crying can bring it back. Bad things happen to the best of people but if you believe in the spiritual power of nature, you would realize that everything has a purpose.

Open your eyes and replace the sorry feeling with new things. There are many people who have fought cancer and have emerged victorious. Read about them and share their stories. Believe that you can be one of those people. Your attitude can work wonders on your immunity as well.

3. Get Up And Take Charge – Get out of bed and take your life in your own hands. If you feel the need to change, be that change. If you think that you need a psychotherapist to deal with the problems you are facing, don’t be shy and get one. All the changes in your life can be brought by you only if you take initiative.

4. Keep Your Mind Open –
Never give up hope. You have to believe that distance energy healing will work for you and only then will it work well. Keep your mind open for all sorts of treatments because they might just be the thing you need.

This doesn’t mean that you give up on medicine. Your medication and therapy goes on side by side. You can try distance energy healing for cancer and explore the miracles of the human mind yourself. Just keep an open attitude and believe in it, that’s all you need.


Sleeping Tight in Pregnancy

It can be extremely difficult to have sound sleep when you have a large tummy and you are always conscious of not hurting the baby in your womb. You may order any sleeping pill any time if you are a regular insomniac but that option strikes out if you are pregnant. To top it all, lack of quality sleep makes you more prone to frequent depression, illnesses, and colds, when you are expecting.

With various other guidelines that mom-to-bes’ are inundated with, a thing as simple as sleeping also has its do’s and don’ts for pregnant women. Explained below is how various sleep positions affect you and your baby:

Sleeping on your stomach – During the initial pregnancy stages, breasts are usually tenders. As you reach the third trimester, your belly and breasts are a lot larger than before. Although it isn’t very dangerous to sleep on your stomach, still it is not recommended as it can be very uncomfortable.

Sleeping on your back – The weight of your increasing uterus immediately begins to pure pressure on your back muscles, primary blood vessels, and intestines. This can lead to disrupted blood circulation, blood pressure issues, backache, indigestion, and haemorrhoids.

Sleeping on your side – When you lie on your left side, it enhances the flow of blood and nutrients towards your baby. This also makes it easy for your kidneys to discard any wastes or fruits from your body. Consequently, swelling in your hands, feet, and legs are bound to be minimal. Although there’s no real benefit of sleeping on your right side but it still isn’t harmful. So, you can switch sides in between and be comfortable while drifting off to slumber. Side positions are good for the health of both the mother as well as the baby and also ensure that you sleep tight to wake up all fresh in the morning.

For additional comfort, it is a good idea to use a pillow to support your belly or you may even put one in between your knees. Here are a few special pillows that you can use in pregnancy:

Small Pillows – Using a small pillow in between the bent knees reduces the pressure on lower back and makes it even easier to sleep on your sides. You can even tuck one behind your back, which makes it easy for you to maintain your side positions without any trouble.

Wedge Pillows – These wedge-shaped pillows are placed below your belly as you sleep on your side. This takes the pressure off your neck and back. It also aligns your back and stops any rolling forward. For those who experience shortening of breath or heartburn due to pregnancy, wedge pillows can be a good solution as it elevates their head more than the chest, preventing and relieving these problems.

Body Pillows – These full-length pillows support as well as realign the back, hips, neck, and belly. These pillows are loved by many would-be-mothers as they not only support the back but also structures around the belly.

Finally, don’t stay anxious all night worrying about the comfort of your baby. Your baby floats in a weightless environment without feeling any discomfort even when you are tossing and turning all night. So, just relax and have a good sleep!


4 Things Your Need to Know about Low Volume Training

You might have heard of Low Volume Training, as it is a popularly followed routine in weightlifting and mma training. In low volume training or high intensity training, you rest your body in sessions involving higher volume and maintain your muscle mass as well. It is based on the concept that rest would improve the efficiency of your weightlifting routine as it increases strength and promotes growth. There are a number of things you must know about low volume training before you incorporate it into your regimen –

1.The Basics Of Low Volume Training – The number of repetitions or reps in low volume training is minimum in number and this is what Low Volume Training is based on. These limited reps are seamlessly blended with traditional weightlifting to create a successful regimen. Hence, you would be allowed to increase the weight as you progress through your routine. The routine starts with more reps that slowly keep reducing. Thus, after your four-week cycle, your muscles would have experience the descending rep routine with increasing weights.

2.The Routine To Be Followed In Low Volume Training – The pattern suggested by experts for the four week routine is as follows –
• First Week – Not less than eighteen and not more than thirty reps
• Second Week – Not less than thirteen and not more than seventeen reps
• Third Week – About twelve reps
• Fourth Week – Not less than three and not more than seven reps

You have to use higher weights on your low rep weeks. The idea is that when you finish your set, you should be exhausted. Hence, when the weights are low, the sheer number of reps would tire you out and when the reps are low, the weight will compensate for the exhaustion. Take some time off after you finish about 3 cycles (consisting of four weeks each) because your body needs to rest before your routine begins again.

3. The Kind Of Weights To Use – It is recommended that you take the professional guidance of a trainer for this step because it is crucial to both your mma training and your health. Particularly during the heavy weight- low reps period, it could cause serious injury if you make a mistake regarding the right exercise. The trainer will teach you about simple but important things like hand placement or the right machine to use

4. Other Important Things To Take Care – Don’t think that low volume training is easy because it isn’t. It requires strength and resolve and is pretty difficult. Make sure that you are working out your entire body and not just one half of it. Always count your repetitions when you work out specific halves of your body to make sure that they are both getting equal attention.

Tools like exercise log are available in the market that make matters easier for you and keep count of the reps and weights you work. Make a proper plan and write it down to prevent confusion.


How to Overcome Teeth Grinding

Waking up with swollen gums is not a pleasant experience and before you attribute it to some dental problem, check out if you having the habit of unconsciously grinding your teeth. Yes, bruxism or teeth grinding causes swollen gums and, over a period of time, can cause your teeth to crumble. Horrifying thought, isn’t it? Since it is an unconscious habit, what can you do to get rid of it? Here are 5 effective tips that can help you get rid of this habit and protect your teeth from further damage.

1. Ask Your Dentist For A Mouth Guard – Like your security watchman, a mouth guard for grinding teeth is a plastic cap like device that is fit over your teeth. So, when you grind your teeth, the grinding force gets redistributed and protects your teeth. And, if you are worried about looking weird, then relax. No one will know what you have over your teeth.

2. Give yourself a mouth massage – You give your body massages to relax it. So, why not a massage for your mouth? Strange as a mouth massage sounds, it is one of best ways to relax the jaw muscles and ease away your tensions. One of the reasons for bruxism is stress and massaging you jaw and face can help relax these muscles. Just remember not to rub too hard. Use circular motions gently.

3. Use De-stressing Techniques – Since now you know that stress is one of the major causes of bruxism, try and work it out of your body. Use tried and tested techniques like exercising, listening to music and others to de-stress. You can also meditate to relax your body and mind. When the muscles of your body relax, your jaw will stop the chewing motion.
One of the most effective methods of relaxing your body is to close your eyes and breathe deeply. Then imagine that each part of your body is relaxing.

4. Fulfill Your Physical And Emotional Needs – Is ignoring your physical and emotional needs causing you stress enough to grind your teeth? Well, what are you waiting for? Go and take care of them. Remember, stress will only cause you to grind your teeth more. So you need to effectively work towards fulfilling your needs, whatever they are.

5. Quit Bad Habits – Habits like excessive consumption of alcohol, chewing gums or your pen caps or the back of your pencils, can only get your jaws into the habit of chewing. When they don’t get their regular quota of chewing gums, pens or pencils and others, they will take to grinding teeth, your teeth. Why let your jaws ruin your perfect teeth. Just get rid of bad habits!

Remember that if you don’t work towards stopping teeth grinding, your teeth will soon become a thing of the past instead of this habit. Take care of your stress and follow the tips given about to relax your jaw and facial muscles. Work consciously to stop bruxing.


What are the Medical Options Available to Stop Snoring?

Are you one of those people who have shrugged off snoring as something inconsequential? Or are you the loved one staying awake for hours on end because of your snoring partner? No matter which category you fall in, you would realize that snoring is very common and very irksome. It is not only embarrassing in certain cases but can even have serious consequences health wise.

This doesn’t mean that you should run off to get surgery and solve the problem once and for all. Always remember that surgery is the last option and you must give non-surgical options a shot before going further. These non-surgical options include losing weight, not consuming alcohol before you go to sleep, nasal strips et al. Some other useful and proven non-surgical treatments that you may want to try can be found here.

If you have tried them all to no avail, you can go to a sleep clinic and get your sleep evaluation done. Doctors will identify the source of your snoring and suggest remedies according to their findings. Here are some medical treatments you could opt for –

1. Decongestants – If you have any allergy, then your nasal tract can swell and get irritated and the same goes for infection. Your doctor would prescribe that you take a decongestant because you sleep. That will reduce swelling and diminish the snoring eventually. Of course, this is for sudden snoring cases and not for the chronic ones.

2. CPAP – CPAP stands for Continuous Positive Airway Pressure and is a commonly used device to counteract snoring. It’s basically a mask that covers your nose and has a high pressure that keeps your airway free and clean while you sleep. This mask is connected to a tube which, in turn, is connected to a machine that is the size of a shoe box.

It is very safe and takes care of all your obstructions, no matter which area they are localized to.

3. Surgery – If all else fails, only then should you turn towards surgery. This is because there are many risks associated with it and even after that, there is no guarantee. The following surgical options could be explored –

• Somnoplasty and Coblation Chanelling – Somnoplasty uses low radiofrequency waves to reduce excess tissue which your body would later reabsorb. It is a quick, relatively painless and bloodless procedure. Coblation Chanelling uses the same radiofrequency energy. The only difference is that it uses both shrinking and heating of tissue to clear airways.

• Uvulopalathopharyngoplasty – This can be done with or without laser where excessive soft palate and uvula is removed so that the airway gets expanded. However, laser removal requires multiple sessions.

• Nasal Surgery –
Some people have a deviated septum and a simple nasal surgery can correct that by removing blockage and obstructions from your nose. This would stop that snoring.

There are many other surgical options like injection of sclerosing liquid amongst others. You should always remember that even after surgery, snoring is known to return. Also, surgeries are known to be ineffective but once done, they cannot be reversed. So, always be careful before you choose surgery.


4 Types of Dental Implants

Dentistry now offers you four different dental implants from which you can choose. If you have to remove a tooth or if you break it, your dentist can now replace it with a new denture with the help of implant dentistry. These implants vary in the time they require to heal and the techniques that dentists use to place them in your mouth. Here is a brief outline of the four types of dental implants –

1. Endosteal Implant

This is the most frequently used dental implant and the most popular one as well. But be sure that you’re getting it done only by any experienced Woodland Hills dentists. You will require a strong bone structure for this surgery. The surgery has two steps –

• Step 1

Your dentist will first drill a hole into your gum and insert the implant. He will then stitch the area and you will have to rest it for at least six months.

• Step 2

Once the first stage of healing is complete, the dentist will again open the area. He will now fix a crown on this implant and again let it rest for a while. With time, your bone will fuse with the metal implant and secure it.

2. Subperiosteal Implant

If you do not have a strong bone structure or if your jaws are worn out, then this is implant is best for you. The jawbone doesn’t have enough width or height to hold the metal implant tightly, therefore the implant placed on the bone is so designed to support it.

This process requires only one surgery, where a CT scan is done to determine the type of implant that would work. A computerized image of the implant is made and then the area, where the implant is to be placed, is cut open by your dentist. An implant, similar to the model, is inserted with a metal base that distributes the weight and makes it secure.

Then the crown is placed on top of the implant. It is often placed on a second surgery to allow the area to heal first.

3. Plate Form Implant

This implant will suit you if you have a narrow bone structure. The surgery involves placing a thin, narrow metal structure inside the gum after cutting the jawbone open. The dentist then seals the area till it heals. After a period of few months, when it completely heals, he places the crown.

4. Dental Supports

These implants are for people who have to replace their teeth or take them out. If you take out an entire set of teeth, you will have to replace them with artificial dentures. Intramucosal implants involve a series of implants connected with a rod. Ramus Framed implant uses a heavy piece of metal. This is implanted in your gums and supports your dentures. It is flexible. Both these implants are removable.

There are various different methods and implants to improve your dental health. Consult a dentist and find out which method is suitable for you.


5 Ways for Parents To prevent Obesity In Children

Childhood obesity in not a parent ego issue but is actually a serious medical condition. Most people write it off as a parent’s attempt to better their image by making their child better looking but it is far from that. As kids, we are all drawn towards junk food like fries, burgers and sodas. Also, candy contributes to obesity but on some occasions like Halloween and Christmas, it is a part of the celebration.

Here are some points that would help you control the weight problems of your kids –

1.Watch The Weight Gain – This is the easiest and the most ignored solution for obesity issues. Most obesity problems are not complicated at all and you can control these problems by merely watching what goes in. Simply keep a tab on the diet of your child but don’t under nourish them. There are certain diet requirements based on height and age and you should follow them when you watch their food intake.

2. Encourage Regular Eating – It is best that you fix regular eating timetables and even join your kids when they are eating. As per the government health recommendations, there must be 3 meals and additional snacks per day of a healthy person. Hence, your child shouldn’t be going without food for more than 3-4 hours. If you join them during their meals, it would add more regularity to their timetable.

3. Inculcate Healthy Eating Habits Early - Healthy dietary choices not only prevent obesity but they also cancel out other health issues in a person’s life. But it is much more difficult to break someone out of an unhealthy eating habit than it is to incorporate it from an early age. Add fruits and vegetables in their diet plans when they are in preschool and you will notice that such kids stay away from fatty foods when they grow up.

4. Don’t Be Restrictive – It is okay to control their intake and monitor it up to a certain extent but you must try and not come across as some tyrannical food control freak. These are probably the best years of your kids in terms of digestion and you don’t want to be too much of a spoil sport. Another thing about being overly restrictive is that children tend to do the opposite of what you tell them to do. This means that if you keep them away from junk food, they will gravitate towards it and you don’t want that.

5. Join Them In Moderate and Healthy Eating – Your kids learn from your habits and even imitate your choices. The best thing is to join them and eat moderately in front of them so as to set an example. If you are gorging on burgers yourself and asking them not to, it creates double standards and makes them angry. So, when you ask them to eat their salad, do the same and things would be much easier.

Don’t be too strict while introducing the regimen. Be easy on the kids, they are children, after all. Be polite and give them a free treat occasionally to encourage them.

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