INPUT ARTICLE: Article: Many commercialized diets and weight loss programs promise rapid weight loss in a short period of time. These diets may leave you hungry, feeling deprived and can lead to overeating or binge eating behavior. In general, losing weight too quickly is not safe. The recommended amount of weight to safely lose is 1 2 pounds per week. These diets usually restrict entire food groups, limit meals or strictly limit calories. This may set you up for overeating in the long-term. Stick to well-balanced and nutritious diets if you're trying to lose weight. These can help you feel less hungry and more satisfied while losing weight at the same time. Whether you're trying to lose weight or just have a hectic and busy schedule, skipping meals can leave you overly hungry and more at risk for overeating. It's typically recommended to to eat at least three meals daily. You may also need one or two snacks, depending on your schedule. You may also prefer to eat four to six small meals instead of the more traditional three meals a day. If you are eating out of habit and not because of hunger, you could be overeating and giving your body much more than it actually needs. Learn to identify what true physical hunger means to you. Many people eat for a large variety of other reasons, so it'll be helpful for you to figure out what hunger is. Typical sensations of physical hunger include: hunger pangs, an empty pit feeling, slight nausea or lightheadedness, irritability or an empty feeling. If you're not feeling these things, you may be eating for another reason (like boredom or stress). Try to avoid eating or snacking and wait until you experience true hunger to eat. In addition to eating only when you're truly hungry, your body provides another tool to help you stop overeating. This is called satisfaction or satiation. When you're satisfied or feel sated, that's your body's way of telling your brain you've had enough food for now it's enough to power your body for the next few hours. There's a range of satisfaction ranging from sated to overly full or sick. If you overeat, you most likely eat until you're full or overly full. Instead, aim to stop eating when you're only satisfied. This is when you're no longer hungry, you have a sensation of food in your stomach, but feel no stretching or discomfort in your stomach. Most people just instinctively eat what is in front of them, regardless of whether or not they are still hungry. Listen to your body's cues to know when a better time to stop eating comes. If you eat too fast you are much more likely to overeat compared to if you ate a meal more slowly. It takes close to 20 minutes for the stomach to send the signal to the brain that it is satisfied. This is why eating slowly can help prevent overeating. Set a timer or keep track of the time while you eat. This can help you pace yourself throughout your meal. Try putting your fork down or taking a sip of water in between each bite to help you extend the length of your meal. Decrease distractions while you eat as well. Pay attention to what is going on around you and if you find that you are distracted by bright colours or lights, loud noises, music or lots of people, you will have to pay closer attention to your eating habits to prevent yourself from overeating. To help cut down on excess calories if you do slip up and overeat is to try to make half of your plate a fruit or a vegetable. Fruits and vegetables are low calorie foods that don't do much harm if you overeat them. If you find you are still hungry after eating and you must have seconds, skip the other foods and have only more veggies. Water is essential for the proper functioning of your body each day. However, it's also a great tool to help you decrease how much you eat. Aim for eight to 13 glasses of water or other hydrating clear liquids each day. This can help you tame your hunger and keep you hydrated throughout the day. In addition to just drinking enough water throughout the day, try to drink one to two glasses right before a meal or snack. This can help you fill up your stomach with a no calorie liquid and make you feel physically full. Many times, people make the mistake of rewarding themselves with an indulgent treat for sticking to a healthy eating plan for a designated amount of time. Using foods as a reward for eating healthy is counterproductive to the task at hand. Instead, allow yourself to indulge in special treats every so often for no reason at all. This will help you keep healthy eating in perspective and recognize indulgences as just that. If you do want to reward yourself for meeting a goal or for a special occasion find other activities or items that are rewarding to you. For example, you could: buy a new shirt or new outfit, treat yourself to a spa day or a special round of golf or even a new electronic toy you've been eyeing.

SUMMARY: Steer clear of fad diets. Don't skip meals. Eat only when you are hungry. Stop eating when you feel satisfied. Take 20 30 minutes to eat your meal. Fill half of your plate with healthy vegetables. Drink adequate water. Refrain from using food as a reward.

INPUT ARTICLE: Article: Have all of your workout clothes and equipment ready to go the night before so that you are not struggling to find your things the next morning. This will make it easier to get out of bed and head to your workout. Pack your gym bag. If you go to the gym, pack your bag with everything you will need for your workout. It can be helpful to create a list of everything that you typically need and save it somewhere that is easy to reference. Set out your equipment the night before if you workout at home. If your equipment is ready to go, you will save yourself from having to search for the things you need and wasting precious morning minutes. It will also make it that much easier to start working out before you can begin making excuses as to why you shouldn't or don't have time. It is important to remember to set your alarm so that you do not sleep through your workout window. Clock radios are quite popular and commonly used. Some people prefer to wake up to the sound of the radio rather than a startling alarm. There are many options to choose from either online or in stores that have many features and show information other than the time, such as the temperature outside and the weather. Exercise trackers and smart watches often have silent alarms that vibrate to wake you up. This will help you wake up in the morning and not disturb your partner. Once you are awake, even if you are still laying in bed, it is important to motivate yourself to get up and follow through with your workout. Once you have finished working out, you will feel accomplished and more focused at work or school.

SUMMARY:
Prepare the night before. Set your alarm. Follow through with your workout.