{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2023-06-06T20:01:11+00:00"},"categoryId":34095,"data":{"title":"Physical Health & Well-Being","slug":"physical-health-well-being","image":{"src":null,"width":0,"height":0},"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095}],"parentCategory":{"categoryId":34038,"title":"Body, Mind, & Spirit","slug":"body-mind-spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"}},"childCategories":[{"categoryId":34096,"title":"Aging","slug":"aging","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34096"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":90,"bookCount":5},{"categoryId":34097,"title":"Alternative Medicine","slug":"alternative-medicine","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34097"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":86,"bookCount":6},{"categoryId":34098,"title":"Personal Care & Style","slug":"personal-care-style","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34098"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":18,"bookCount":2},{"categoryId":34102,"title":"Diet & Nutrition","slug":"diet-nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":1197,"bookCount":35},{"categoryId":34139,"title":"Diseases","slug":"diseases","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34139"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":547,"bookCount":29},{"categoryId":34166,"title":"Exercise & Movement","slug":"exercise-movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":439,"bookCount":20},{"categoryId":34176,"title":"Menopause","slug":"menopause","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34176"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":6,"bookCount":1},{"categoryId":34177,"title":"Pregnancy","slug":"pregnancy","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34177"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":262,"bookCount":8},{"categoryId":34181,"title":"Common Ailments","slug":"common-ailments","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34181"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":123,"bookCount":6},{"categoryId":34185,"title":"Massage","slug":"massage","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34185"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":6,"bookCount":1},{"categoryId":34188,"title":"General Physical Health & Well-Being","slug":"general-physical-health-well-being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34188"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":10,"bookCount":4},{"categoryId":34367,"title":"Surgery","slug":"surgery","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34367"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0},"hasArticle":true,"hasBook":true,"articleCount":44,"bookCount":2}],"description":"Disease and diet. Pregnancy and menopause. Aging and exercise. We've got expert advice to help you keep on truckin' through all stages of life.","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=34095&offset=0&size=5"},"hasArticle":true,"hasBook":true,"articleCount":2831,"bookCount":119},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":2834,"items":[{"headers":{"creationTime":"2016-03-26T15:26:30+00:00","modifiedTime":"2023-06-06T18:33:40+00:00","timestamp":"2023-06-06T21:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diseases","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34139"},"slug":"diseases","categoryId":34139},{"name":"Crohn's & Colitis","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34149"},"slug":"crohns-and-colitis","categoryId":34149}],"title":"8 Things That Can Worsen Crohn’s & Colitis Symptoms","strippedTitle":"8 things that can worsen crohn’s & colitis symptoms","slug":"eight-things-that-may-worsen-your-crohns-and-colitis-symptoms","canonicalUrl":"","seo":{"metaDescription":"Taking your medications as prescribed is one way to keep your Crohn’s and colitis under control. However, the disease can become active despite taking medicatio","noIndex":0,"noFollow":0},"content":"Taking your medications as prescribed is one way to keep your Crohn’s and colitis under control. However, the disease can become active despite taking medications. Certain things are known to trigger Crohn’s and colitis flares or increase your symptoms. But if you know about these triggers ahead of time — and avoid them — you can help yourself stay in remission and avoid flares. Here are the common triggers for Crohn’s and colitis:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>Smoking:</b> Smoking not only increases your risk of having Crohn’s disease, but also makes the disease worse, causing you to have more flares. Studies have also shown that smoking brings Crohn’s disease back after surgery.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Drugs:</b> A variety of drugs can trigger Crohn’s and colitis symptoms, including frequent use of non-steroidal anti-inflammatory drugs (NSAIDs), such as Motrin, Advil, or Aleve. Certain antibiotics (such as ciprofloxacin and penicillin) increase your risk of having infection of your intestines, which can mimic acute flare.</p>\r\n<p class=\"child-para Warning\">Talk with your doctor if you have any concerns about medications you’ve been prescribed. Don’t stop taking a prescribed antibiotic without consulting with your doctor first.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Diet:</b> Certain foods may give you more problems than others, but everyone reacts differently to different foods — so what your sibling with Crohn’s or colitis can tolerate and what you can tolerate may be different. Pay attention to which foods are giving you trouble and avoid them in the future. Here are some common culprits:</p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Artificial sweeteners</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Fatty foods</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">High-fiber food</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Gas-producing food (lentils, beans, legumes, broccoli)</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Caffeine</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Spicy foods</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Nuts and seeds</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Dairy products (if you’re lactose intolerant)</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Wheat and other products<i> </i>(if you’re sensitive to gluten)</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Alcohol:</b> Studies have <i>not</i> shown that drinking adversely affects the inflammation in Crohn’s and colitis patients. Alcohol does, however, irritate the intestines and can worsen symptoms of diarrhea in some patients. It can also interact with certain medications you may take for your disease, such as metronidazole and methotrexate.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Dehydration: </b>Active disease makes you go to the restroom frequently, causing you to lose water and salt and putting you at risk for dehydration. Dehydration itself can cause stress to your body functions and cause more weakness and inability to cope with illness. And a vicious cycle starts. . . . Bottom line: Stay hydrated by drinking at least eight 8-ounce glasses of clean water a day.</p>\r\n<p class=\"child-para Tip\">The amount of water you need may vary depending on your age, weight, activity level, and body fluid losses (such as water lost during diarrhea). Talk with your doctor and dietitian about your total daily water requirement.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Depression:</b> Studies have shown that depression can cause disease flare. You can have more symptoms and an increase in inflammation of the intestines when you’re depressed. Your doctor may prescribe an antidepressant to treat depression and, thus, reduce the symptoms of your Crohn’s or colitis. Be sure to talk with your doctor if you’re feeling depressed.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Lack of sleep:</b> Sleep can affect the immune system, and poor sleep or sleep deprivation can activate inflammation. Poor sleepers tend to have more inflammation of their intestines and are at risk for future flares. Getting an uninterrupted seven to eight hours of sleep can keep your symptoms at a bay.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Stress:</b> Stress has a negative impact on the immune system. Physical and emotional stress has been shown to cause disease flare and an increase in symptoms. Nobody has a stress-free life, but do what you can to keep your stress at a minimum, even if that means taking a yoga class or dropping the kids off at your health club’s daycare center while you sit in the sauna for 30 minutes. (Just make sure to stay hydrated if you’re sweating out your stress.)</p>\r\n</li>\r\n</ul>","description":"Taking your medications as prescribed is one way to keep your Crohn’s and colitis under control. However, the disease can become active despite taking medications. Certain things are known to trigger Crohn’s and colitis flares or increase your symptoms. But if you know about these triggers ahead of time — and avoid them — you can help yourself stay in remission and avoid flares. Here are the common triggers for Crohn’s and colitis:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>Smoking:</b> Smoking not only increases your risk of having Crohn’s disease, but also makes the disease worse, causing you to have more flares. Studies have also shown that smoking brings Crohn’s disease back after surgery.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Drugs:</b> A variety of drugs can trigger Crohn’s and colitis symptoms, including frequent use of non-steroidal anti-inflammatory drugs (NSAIDs), such as Motrin, Advil, or Aleve. Certain antibiotics (such as ciprofloxacin and penicillin) increase your risk of having infection of your intestines, which can mimic acute flare.</p>\r\n<p class=\"child-para Warning\">Talk with your doctor if you have any concerns about medications you’ve been prescribed. Don’t stop taking a prescribed antibiotic without consulting with your doctor first.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Diet:</b> Certain foods may give you more problems than others, but everyone reacts differently to different foods — so what your sibling with Crohn’s or colitis can tolerate and what you can tolerate may be different. Pay attention to which foods are giving you trouble and avoid them in the future. Here are some common culprits:</p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Artificial sweeteners</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Fatty foods</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">High-fiber food</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Gas-producing food (lentils, beans, legumes, broccoli)</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Caffeine</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Spicy foods</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Nuts and seeds</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Dairy products (if you’re lactose intolerant)</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Wheat and other products<i> </i>(if you’re sensitive to gluten)</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Alcohol:</b> Studies have <i>not</i> shown that drinking adversely affects the inflammation in Crohn’s and colitis patients. Alcohol does, however, irritate the intestines and can worsen symptoms of diarrhea in some patients. It can also interact with certain medications you may take for your disease, such as metronidazole and methotrexate.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Dehydration: </b>Active disease makes you go to the restroom frequently, causing you to lose water and salt and putting you at risk for dehydration. Dehydration itself can cause stress to your body functions and cause more weakness and inability to cope with illness. And a vicious cycle starts. . . . Bottom line: Stay hydrated by drinking at least eight 8-ounce glasses of clean water a day.</p>\r\n<p class=\"child-para Tip\">The amount of water you need may vary depending on your age, weight, activity level, and body fluid losses (such as water lost during diarrhea). Talk with your doctor and dietitian about your total daily water requirement.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Depression:</b> Studies have shown that depression can cause disease flare. You can have more symptoms and an increase in inflammation of the intestines when you’re depressed. Your doctor may prescribe an antidepressant to treat depression and, thus, reduce the symptoms of your Crohn’s or colitis. Be sure to talk with your doctor if you’re feeling depressed.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Lack of sleep:</b> Sleep can affect the immune system, and poor sleep or sleep deprivation can activate inflammation. Poor sleepers tend to have more inflammation of their intestines and are at risk for future flares. Getting an uninterrupted seven to eight hours of sleep can keep your symptoms at a bay.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Stress:</b> Stress has a negative impact on the immune system. Physical and emotional stress has been shown to cause disease flare and an increase in symptoms. Nobody has a stress-free life, but do what you can to keep your stress at a minimum, even if that means taking a yoga class or dropping the kids off at your health club’s daycare center while you sit in the sauna for 30 minutes. (Just make sure to stay hydrated if you’re sweating out your stress.)</p>\r\n</li>\r\n</ul>","blurb":"","authors":[{"authorId":9752,"name":"Tauseef Ali","slug":"tauseef-ali","description":" <p><b>Tauseef Ali</b>, MD, is an expert in the field of inflammatory bowel disease. Currently, he serves as a faculty member in the Section of Digestive Diseases and Nutrition at the University of Oklahoma College of Medicine. He is also the director of the OU Physicians Inflammatory Bowel Disease Center. Dr. Ali has served as an academic editor-in-chief of the <i>World Journal of Gastroenterology</i>.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9752"}}],"primaryCategoryTaxonomy":{"categoryId":34149,"title":"Crohn's & Colitis","slug":"crohns-and-colitis","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34149"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":208002,"title":"Crohn’s and Colitis For Dummies Cheat Sheet","slug":"crohns-colitis-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diseases","crohns-and-colitis"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208002"}},{"articleId":168335,"title":"The Major Causes of Crohn’s and Colitis","slug":"the-major-causes-of-crohns-and-colitis","categoryList":["body-mind-spirit","physical-health-well-being","diseases","crohns-and-colitis"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168335"}},{"articleId":168337,"title":"Common Symptoms of Crohn’s and Colitis","slug":"common-symptoms-of-crohns-and-colitis","categoryList":["body-mind-spirit","physical-health-well-being","diseases","crohns-and-colitis"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168337"}}],"fromCategory":[{"articleId":208002,"title":"Crohn’s and Colitis For Dummies Cheat Sheet","slug":"crohns-colitis-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diseases","crohns-and-colitis"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208002"}},{"articleId":168335,"title":"The Major Causes of Crohn’s and Colitis","slug":"the-major-causes-of-crohns-and-colitis","categoryList":["body-mind-spirit","physical-health-well-being","diseases","crohns-and-colitis"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168335"}},{"articleId":168337,"title":"Common Symptoms of Crohn’s and Colitis","slug":"common-symptoms-of-crohns-and-colitis","categoryList":["body-mind-spirit","physical-health-well-being","diseases","crohns-and-colitis"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168337"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282126,"slug":"crohns-and-colitis-for-dummies","isbn":"9781119875772","categoryList":["body-mind-spirit","physical-health-well-being","diseases","crohns-and-colitis"],"amazon":{"default":"https://www.amazon.com/gp/product/1119875773/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119875773/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119875773-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119875773/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119875773/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/crohns-and-colitis-for-dummies-2nd-edition-cover-9781119875772-203x255.jpg","width":203,"height":255},"title":"Crohn's and Colitis For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"9752\">Tauseef Ali</b></b>, MD, is an expert in the field of inflammatory bowel disease. Currently, he serves as a faculty member in the Section of Digestive Diseases and Nutrition at the University of Oklahoma College of Medicine. He is also the director of the OU Physicians Inflammatory Bowel Disease Center. Dr. Ali has served as an academic editor-in-chief of the <i>World Journal of Gastroenterology</i>.</p> <p><b>Tauseef Ali</b>, MD, is an expert in the field of inflammatory bowel disease. Currently, he serves as a faculty member in the Section of Digestive Diseases and Nutrition at the University of Oklahoma College of Medicine. He is also the director of the OU Physicians Inflammatory Bowel Disease Center. Dr. Ali has served as an academic editor-in-chief of the <i>World Journal of Gastroenterology</i>.</p>","authors":[{"authorId":9752,"name":"Tauseef Ali","slug":"tauseef-ali","description":" <p><b>Tauseef Ali</b>, MD, is an expert in the field of inflammatory bowel disease. Currently, he serves as a faculty member in the Section of Digestive Diseases and Nutrition at the University of Oklahoma College of Medicine. He is also the director of the OU Physicians Inflammatory Bowel Disease Center. Dr. Ali has served as an academic editor-in-chief of the <i>World Journal of Gastroenterology</i>.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9752"}},{"authorId":35254,"name":"David T. Rubin","slug":"david-t-rubin","description":" <p><b>Tauseef Ali</b>, MD, is an expert in the field of inflammatory bowel disease. Currently, he serves as a faculty member in the Section of Digestive Diseases and Nutrition at the University of Oklahoma College of Medicine. He is also the director of the OU Physicians Inflammatory Bowel Disease Center. Dr. Ali has served as an academic editor-in-chief of the <i>World Journal of Gastroenterology</i>.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/35254"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diseases&quot;,&quot;crohns-and-colitis&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119875772&quot;]}]\" id=\"du-slot-647f9e8ec5700\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diseases&quot;,&quot;crohns-and-colitis&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119875772&quot;]}]\" id=\"du-slot-647f9e8ec5f73\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-06-06T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":168336},{"headers":{"creationTime":"2016-03-26T08:06:25+00:00","modifiedTime":"2023-06-05T20:35:39+00:00","timestamp":"2023-06-05T21:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Alternative Medicine","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34097"},"slug":"alternative-medicine","categoryId":34097}],"title":"How to Naturally Restore Healthy Bacteria After Antibiotics","strippedTitle":"how to naturally restore healthy bacteria after antibiotics","slug":"4-pronged-natural-cures-approach-to-restoring-healthy-bacteria-during-and-after-antibiotic-treatment","canonicalUrl":"","seo":{"metaDescription":"A natural cures approach to life doesn’t mean you should never take treatment for ailments. Antibiotics are necessary for treating severe bacterial infections, ","noIndex":0,"noFollow":0},"content":"A natural cures approach to life doesn’t mean you should never take treatment for ailments. Antibiotics are necessary for treating severe bacterial infections, but they’re often overused and frequently cause more harm than good:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Antibiotics don’t just target the bad bacteria. They also wipe out many of the beneficial bacteria that improve digestion and produce nutrients, such as B vitamins, that your body needs to survive.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Killing off beneficial bacteria upsets the delicate balance of intestinal microflora, leading to yeast overgrowth and infection. Alterations of the gut flora can have devastating effects on your overall health. The bacteria in your gut shapes your metabolism and can affect your behavior and your ability to fight pathogens.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Overuse of antibiotics over time results in bacteria that are resistant to the antibiotic, making the medication less effective or completely ineffective in treating the infections they were developed to cure.</p>\r\n</li>\r\n</ul>\r\n<p class=\"Warning\">Even if you don’t take prescription antibiotics, many of the foods you eat probably contain antibiotics. Seventy percent of all antibiotics are sold to commercial livestock suppliers, so if you consume meat or dairy products from these suppliers, you’re probably getting a daily dose of antibiotics. To reduce your exposure to antibiotics from these sources, purchase free-range, grass-fed, pastured animal products.</p>\r\n<p class=\"Remember\">Take antibiotics only for bacterial infections that threaten life or limb, never for viral infections, such as the common cold, the flu, most coughs and sore throats, some ear and sinus infections, or bronchitis. Antibiotics do not cure viral infections. Using antibiotics to treat viral infections only kills the good bacteria in your system and contributes to making bacteria more resistant to antibiotic treatment.</p>\r\nIf you must take an antibiotic to treat a bacterial infection, then follow this protocol to help preserve the good bacteria and restore a healthy balance of microflora in your gut during and after antibiotic treatment:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>During the time you’re taking the antibiotic, maintain a healthy gut by taking the following supplements:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Colostrum: 10,000 mg daily</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">L-glutamine: 3 grams twice daily</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>For 30 days, including the time you’re taking the antibiotic, take the following probiotics:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\"><i>Saccharomyces boulardii: </i>250 mg twice daily</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Multistrain containing <i>Lactobacillus acidophilus, Bifidobacterium longum, </i>and <i>Lactobacillus plantarum</i><i>: </i>15 billion CFUs</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>After the 30 days, switch to lower maintenance doses of broad-spectrum probiotics:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Multistrain probiotic: 5 billion CFUs daily, containing 3 billion <i>Lactobacillus </i><i>helveticus, </i>1 billion <i>Lactobacillus </i><i>rhamnosus</i>, and 1 billion <i>Bifidobacterium </i><i>longum</i></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">HOWARU bifido <i>(</i><i>Bifidobacterium </i><i>lactis): </i>15 billion CFUs daily</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Follow these dietary suggestions:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Consume whole foods with plenty of vegetables, oily fish, and quality proteins.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Consume fermented foods, including sauerkraut, kvass, kombucha, kimchi, pickles, and fermented vegetables. These are a great source of probiotics.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Avoid foods that feed yeast and pathogenic bacteria, including sugar, juice, wheat, and potatoes.</p>\r\n</li>\r\n</ul>\r\n</li>\r\n</ul>","description":"A natural cures approach to life doesn’t mean you should never take treatment for ailments. Antibiotics are necessary for treating severe bacterial infections, but they’re often overused and frequently cause more harm than good:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Antibiotics don’t just target the bad bacteria. They also wipe out many of the beneficial bacteria that improve digestion and produce nutrients, such as B vitamins, that your body needs to survive.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Killing off beneficial bacteria upsets the delicate balance of intestinal microflora, leading to yeast overgrowth and infection. Alterations of the gut flora can have devastating effects on your overall health. The bacteria in your gut shapes your metabolism and can affect your behavior and your ability to fight pathogens.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Overuse of antibiotics over time results in bacteria that are resistant to the antibiotic, making the medication less effective or completely ineffective in treating the infections they were developed to cure.</p>\r\n</li>\r\n</ul>\r\n<p class=\"Warning\">Even if you don’t take prescription antibiotics, many of the foods you eat probably contain antibiotics. Seventy percent of all antibiotics are sold to commercial livestock suppliers, so if you consume meat or dairy products from these suppliers, you’re probably getting a daily dose of antibiotics. To reduce your exposure to antibiotics from these sources, purchase free-range, grass-fed, pastured animal products.</p>\r\n<p class=\"Remember\">Take antibiotics only for bacterial infections that threaten life or limb, never for viral infections, such as the common cold, the flu, most coughs and sore throats, some ear and sinus infections, or bronchitis. Antibiotics do not cure viral infections. Using antibiotics to treat viral infections only kills the good bacteria in your system and contributes to making bacteria more resistant to antibiotic treatment.</p>\r\nIf you must take an antibiotic to treat a bacterial infection, then follow this protocol to help preserve the good bacteria and restore a healthy balance of microflora in your gut during and after antibiotic treatment:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>During the time you’re taking the antibiotic, maintain a healthy gut by taking the following supplements:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Colostrum: 10,000 mg daily</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">L-glutamine: 3 grams twice daily</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>For 30 days, including the time you’re taking the antibiotic, take the following probiotics:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\"><i>Saccharomyces boulardii: </i>250 mg twice daily</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Multistrain containing <i>Lactobacillus acidophilus, Bifidobacterium longum, </i>and <i>Lactobacillus plantarum</i><i>: </i>15 billion CFUs</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>After the 30 days, switch to lower maintenance doses of broad-spectrum probiotics:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Multistrain probiotic: 5 billion CFUs daily, containing 3 billion <i>Lactobacillus </i><i>helveticus, </i>1 billion <i>Lactobacillus </i><i>rhamnosus</i>, and 1 billion <i>Bifidobacterium </i><i>longum</i></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">HOWARU bifido <i>(</i><i>Bifidobacterium </i><i>lactis): </i>15 billion CFUs daily</p>\r\n</li>\r\n</ul>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Follow these dietary suggestions:</b></p>\r\n\r\n<ul class=\"level-two\">\r\n \t<li>\r\n<p class=\"first-para\">Consume whole foods with plenty of vegetables, oily fish, and quality proteins.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Consume fermented foods, including sauerkraut, kvass, kombucha, kimchi, pickles, and fermented vegetables. These are a great source of probiotics.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Avoid foods that feed yeast and pathogenic bacteria, including sugar, juice, wheat, and potatoes.</p>\r\n</li>\r\n</ul>\r\n</li>\r\n</ul>","blurb":"","authors":[{"authorId":9150,"name":"Scott J. Banks","slug":"scott-j-banks","description":" <p><b>Dr. Scott J. Banks</b> has been in clinical practice for more than 30 years. In 2013, Banks joined an elite group Institute for Functional Medicine Certified Practitioners. He is uniquely trained in the Functional Medicine model to identify and treat the root causes of illness, disease, and chronic disorders.</p> <p><b>Joe Kraynak</b> has authored and co-authored numerous books.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9150"}},{"authorId":9017,"name":"Joe Kraynak","slug":"joe-kraynak","description":" <p><b>Candida Fink, MD</b> is a psychiatrist, board certified in child, adolescent, and adult psychiatry, who specializes in working with people of all ages&mdash;and their loved ones&mdash;to manage bipolar disorder.</p> <p><b>Joe Kraynak</b> is a professional writer who deals with bipolar in his family.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9017"}},{"authorId":9151,"name":"J. J. Virgin","slug":"j-j-virgin","description":" <p><b>Dr. Scott J. Banks</b> has been in clinical practice for more than 30 years. In 2013, Banks joined an elite group Institute for Functional Medicine Certified Practitioners. He is uniquely trained in the Functional Medicine model to identify and treat the root causes of illness, disease, and chronic disorders.</p> <p><b>Joe Kraynak</b> has authored and co-authored numerous books.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9151"}}],"primaryCategoryTaxonomy":{"categoryId":34097,"title":"Alternative Medicine","slug":"alternative-medicine","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34097"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":207555,"title":"Natural Cures For Dummies Cheat Sheet","slug":"natural-cures-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207555"}},{"articleId":144978,"title":"10 Junk \"Foods\" to Remove from Your Diet for the Natural Cures Approach","slug":"10-junk-foods-to-remove-from-your-diet-for-the-natural-cures-approach","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144978"}},{"articleId":144975,"title":"A Natural Cure Supplement Regimen for Fighting Infections","slug":"a-natural-cure-supplement-regimen-for-fighting-infections","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144975"}},{"articleId":144974,"title":"Natural Cures: 7 Foods That Support Good Health","slug":"natural-cures-7-foods-that-support-good-health","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144974"}},{"articleId":144976,"title":"7 Fundamental Principles of the Natural Cures Approach","slug":"7-fundamental-principles-of-the-natural-cures-approach","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144976"}}],"fromCategory":[{"articleId":285905,"title":"CBD For Dummies Cheat Sheet","slug":"cbd-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/285905"}},{"articleId":264236,"title":"Recipes for Medical Cannabis Desserts","slug":"recipes-for-medical-cannabis-desserts","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264236"}},{"articleId":264231,"title":"Recipes for Medical Cannabis Entrees and Side Dishes","slug":"recipes-for-medical-cannabis-entrees-and-side-dishes","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264231"}},{"articleId":264226,"title":"How to Make Extracts from Cannabis","slug":"how-to-make-extracts-from-cannabis","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264226"}},{"articleId":264219,"title":"How to Make Concentrates from Cannabis","slug":"how-to-make-concentrates-from-cannabis","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264219"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282413,"slug":"natural-cures-for-dummies","isbn":"9781119030225","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"amazon":{"default":"https://www.amazon.com/gp/product/1119030226/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119030226/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119030226-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119030226/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119030226/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/natural-cures-for-dummies-cover-9781119030225-203x255.jpg","width":203,"height":255},"title":"Natural Cures For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9150\">Dr. Scott J. Banks</b> has been in clinical practice for more than 30 years. In 2013, Banks joined an elite group Institute for Functional Medicine Certified Practitioners. He is uniquely trained in the Functional Medicine model to identify and treat the root causes of illness, disease, and chronic disorders.</p> <p><b data-author-id=\"9017\">Joe Kraynak</b> has authored and co-authored numerous books.</p>","authors":[{"authorId":9150,"name":"Scott J. Banks","slug":"scott-j-banks","description":" <p><b>Dr. Scott J. Banks</b> has been in clinical practice for more than 30 years. In 2013, Banks joined an elite group Institute for Functional Medicine Certified Practitioners. He is uniquely trained in the Functional Medicine model to identify and treat the root causes of illness, disease, and chronic disorders.</p> <p><b>Joe Kraynak</b> has authored and co-authored numerous books.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9150"}},{"authorId":9017,"name":"Joe Kraynak","slug":"joe-kraynak","description":" <p><b>Candida Fink, MD</b> is a psychiatrist, board certified in child, adolescent, and adult psychiatry, who specializes in working with people of all ages&mdash;and their loved ones&mdash;to manage bipolar disorder.</p> <p><b>Joe Kraynak</b> is a professional writer who deals with bipolar in his family.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9017"}},{"authorId":9151,"name":"J. J. Virgin","slug":"j-j-virgin","description":" <p><b>Dr. Scott J. Banks</b> has been in clinical practice for more than 30 years. In 2013, Banks joined an elite group Institute for Functional Medicine Certified Practitioners. He is uniquely trained in the Functional Medicine model to identify and treat the root causes of illness, disease, and chronic disorders.</p> <p><b>Joe Kraynak</b> has authored and co-authored numerous books.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9151"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;alternative-medicine&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119030225&quot;]}]\" id=\"du-slot-647e4d0ef1120\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;alternative-medicine&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119030225&quot;]}]\" id=\"du-slot-647e4d0ef1a68\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-10-06T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":144955},{"headers":{"creationTime":"2016-03-27T16:56:02+00:00","modifiedTime":"2023-06-02T13:59:11+00:00","timestamp":"2023-06-02T15:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Alternative Medicine","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34097"},"slug":"alternative-medicine","categoryId":34097}],"title":"Essential Oils & Aromatherapy For Dummies Cheat Sheet","strippedTitle":"essential oils & aromatherapy for dummies cheat sheet","slug":"aromatherapy-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Learn about the healing properties of essential oils, their benefits and advantages over over-the-counter drugs, and tips for buying them.","noIndex":0,"noFollow":0},"content":"Aromatherapy is built around the healing properties of essential oils to help treat minor — and even more severe — ailments to enhance relaxation and boost your mental acuity. Buying the right type of oil is important to realize the full benefits of aromatherapy.","description":"Aromatherapy is built around the healing properties of essential oils to help treat minor — and even more severe — ailments to enhance relaxation and boost your mental acuity. Buying the right type of oil is important to realize the full benefits of aromatherapy.","blurb":"","authors":[{"authorId":10334,"name":"Kathi Keville","slug":"kathi-keville","description":" <b>Kathi Keville</b> is the director of the American Herb Association and the author of ten previous books on herbs and aromatherapy, including Herbs for Health and Healing.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10334"}}],"primaryCategoryTaxonomy":{"categoryId":34097,"title":"Alternative Medicine","slug":"alternative-medicine","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34097"}},"secondaryCategoryTaxonomy":{"categoryId":34052,"title":"General Emotional Health","slug":"general-emotional-health","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34052"}},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":192182,"title":"Advantages of Using Medical Aromatherapy","slug":"advantages-of-using-medical-aromatherapy","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192182"}},{"articleId":192179,"title":"How to Buy Essential Aromatherapy Oils","slug":"how-to-buy-essential-aromatherapy-oils","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192179"}},{"articleId":192180,"title":"Having the Scents to Relax with Aromatherapy","slug":"having-the-scents-to-relax-with-aromatherapy","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192180"}},{"articleId":192181,"title":"Benefits of Essential Aromatherapy Oils","slug":"benefits-of-essential-aromatherapy-oils","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192181"}},{"articleId":192178,"title":"Aromatherapy Scents to Help You Think Better","slug":"aromatherapy-scents-to-help-you-think-better","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192178"}}],"fromCategory":[{"articleId":285905,"title":"CBD For Dummies Cheat 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Cannabis","slug":"how-to-make-concentrates-from-cannabis","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264219"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281958,"slug":"aromatherapy-for-dummies","isbn":"9781119904519","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"amazon":{"default":"https://www.amazon.com/gp/product/111990451X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/111990451X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/111990451X-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/111990451X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/111990451X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/essential-oils-and-aromatherapy-for-dummies-2nd-edition-cover-9781119904519-202x255.jpg","width":202,"height":255},"title":"Essential Oils & Aromatherapy For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"10334\">Kathi Keville</b></b> is the director of the American Herb Association and the author of ten previous books on herbs and aromatherapy, including Herbs for Health and Healing.</p>","authors":[{"authorId":10334,"name":"Kathi Keville","slug":"kathi-keville","description":" <b>Kathi Keville</b> is the director of the American Herb Association and the author of ten previous books on herbs and aromatherapy, including Herbs for Health and Healing.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10334"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;alternative-medicine&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119904519&quot;]}]\" id=\"du-slot-647a042eef239\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;alternative-medicine&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119904519&quot;]}]\" id=\"du-slot-647a042ef027f\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":192181,"title":"Benefits of Essential Aromatherapy Oils","slug":"benefits-of-essential-aromatherapy-oils","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192181"}},{"articleId":192182,"title":"Advantages of Using Medical Aromatherapy","slug":"advantages-of-using-medical-aromatherapy","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192182"}},{"articleId":192180,"title":"Having the Scents to Relax with Aromatherapy","slug":"having-the-scents-to-relax-with-aromatherapy","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192180"}},{"articleId":192178,"title":"Aromatherapy Scents to Help You Think Better","slug":"aromatherapy-scents-to-help-you-think-better","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192178"}},{"articleId":192179,"title":"How to Buy Essential Aromatherapy Oils","slug":"how-to-buy-essential-aromatherapy-oils","categoryList":["body-mind-spirit","physical-health-well-being","alternative-medicine"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/192179"}}],"content":[{"title":"Advantages of using essential oils","thumb":null,"image":null,"content":"<p>Turn to essential oils as a natural alternative instead of using an over-the-counter drug to ease a cold, headache, indigestion, or bee sting — the simple complaints that you already take care of yourself without consulting your doctor.</p>\n<p>After all, that’s what aroma<em>therapy</em> is — a healing therapy. The <em>aroma</em> part of the word refers to the aromatic plants that are used in this therapy. The following list shows some of the advantages of using essential oils as aromatherapy:</p>\n<ul>\n<li>Smell great</li>\n<li>Inexpensive</li>\n<li>Compact</li>\n<li>Work with, not against you</li>\n<li>Improve your mood</li>\n<li>Go directly to the affliction</li>\n<li>Work quickly</li>\n<li>Limited drug interactions</li>\n<li>Few side effects</li>\n</ul>\n"},{"title":"How to buy essential oils","thumb":null,"image":null,"content":"<p>To gain the myriad benefits of aromatherapy, you have to buy the essential oils. Your shopping days will be much easier if you follow these simple tips when choosing which essential oils to buy:</p>\n<ul>\n<li>Buy oils from companies that have an established reputation.</li>\n<li>Ask: Are they pure? Where do they originate? What are the botanical names?</li>\n<li>Look out for synthetic essential oils, such as carnation, lilac, strawberry, rain, or cucumber. If you find one, all the oils in that line may be synthetics.</li>\n<li>Check for purity. Put a drop of essential oil on a piece of paper. It should quickly evaporate, leaving no oily mark (an oily mark indicates it’s cut with vegetable oil).</li>\n<li>Check for quality. Sniff out fuller and rounder scents. A little should go a long way.</li>\n<li>Purchase only a small amount of essential oil from a company you haven’t tried before to test their quality.</li>\n</ul>\n"},{"title":"Having the scents to relax with aromatherapy","thumb":null,"image":null,"content":"<p>Aromatherapy is a relaxing therapy. Relaxing fragrances help you deal better with stress and tend to produce slower frequency brain waves. You may not need it, but scents, including those in the following list, have antidepressant properties when you smell them.</p>\n<ul>\n<li>Bergamot</li>\n<li>Chamomile</li>\n<li>Frankincense</li>\n<li>Geranium</li>\n<li>Lavender</li>\n<li>Neroli</li>\n<li>Petitgrain</li>\n<li>Rose</li>\n<li>Sandalwood</li>\n<li>Ylang ylang</li>\n</ul>\n"},{"title":"Benefits of essential oils","thumb":null,"image":null,"content":"<p>Essential oils enhance both the health and beauty of skin, hair, and nails. Aromatherapy puts these oils to use for their healing benefits for your body and mind. As an added bonus, they smell wonderful when applied to the body!</p>\n<p>The following list shows the most important properties found most often in essential oils:</p>\n<ul>\n<li>Kill bacterial, viral, and fungal infections</li>\n<li>Seal wounds</li>\n<li>Reduce inflammation</li>\n<li>Regulate hormones</li>\n<li>Tone and moisturize skin</li>\n<li>Stimulate the immune system</li>\n<li>Repel bugs</li>\n<li>Attract a mate</li>\n<li>Heat the skin in a liniment</li>\n<li>Aid blood circulation and digestion</li>\n<li>Decrease sinus and lung congestions</li>\n</ul>\n"},{"title":"Scents to help you think better","thumb":null,"image":null,"content":"<p>The same essential aromatherapy oils that pep you up and reduce your drowsiness also decrease the likelihood that you’ll become irritable or get headaches. The following list shows the mind-stimulating scents.</p>\n<ul>\n<li>Angelica</li>\n<li>Basil</li>\n<li>Cardamom</li>\n<li>Cinnamon</li>\n<li>Clove</li>\n<li>Ginger</li>\n<li>Peppermint</li>\n<li>Sage</li>\n<li>Rosemary</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-06-02T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208967},{"headers":{"creationTime":"2016-03-26T17:17:16+00:00","modifiedTime":"2023-05-22T17:23:41+00:00","timestamp":"2023-05-22T18:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Tips for Sticking to Your Diet at Parties","strippedTitle":"tips for sticking to your diet at parties","slug":"tips-for-sticking-to-your-diet-at-parties","canonicalUrl":"","seo":{"metaDescription":"When you are on a diet to lose belly fat, you may be making a few common mistakes when you attend social events. And making these mistakes means you’ll be facin","noIndex":0,"noFollow":0},"content":"<p>When you are on a diet to lose belly fat, you may be making a few common mistakes when you attend social events. And making these mistakes means you’ll be facing even greater challenges. So avoid doing the following, and you’ll be on your way to sailing through the next social event:</p>\r\n<ul>\r\n <li><b>Getting too hungry: </b>Don’t ever let yourself get too hungry (whether you’re at home or at an event). When you get too hungry, you start to crave more food, eat too fast, and ultimately make the wrong food choices and eat too much of them. So before you go to a party or event, eat something. Chances are you’ll get there and the food won’t be served for a few hours anyway. So you’ll be there socializing and standing around, maybe having a glass of wine (which makes you even more hungry), and then by the time the food comes out, you won’t be able to control yourself. So grab a light meal or snack before you walk out the door. The best option is some lean protein, a healthy fat, or some vegetables.</li>\r\n <li><b>Having poor food options: </b>Have you ever gone to a house party only to find that every item on the menu was high in saturated fat or refined carbohydrates? What do you do in these situations? If that one food choice is your only option, you have to eat it. Luckily, you can introduce another choice. Before attending a social event, offer to bring a dish. Make a dish that fits within the guidelines of your Belly Fat Diet plan. Not only will your host appreciate the thought, but you’ll also ensure you have at least one healthy option available to you.</li>\r\n <li><b>Overfilling your plate, or not using a plate at all: </b>Don’t pick at party food. Get yourself a small plate and place the food on it before digging in. Doing so helps you see how much you’re truly eating.</li>\r\n <li>To help prevent overindulging from wanting to try a little of everything, survey the food before filling your plate. Walk around to see what’s available. On a scale from 1–10, which foods are the 9s and 10s (the foods you like the most)? Only fill your plate with these options, and skip the ones you don’t really love.</li>\r\n <li><b>Giving in to food pushers:</b> If the party host or family member tends to push food or drinks at you, keep a glass of water on hand at all times or a small plate filled with vegetables so you can ensure them you have already been taken care of.</li>\r\n <li><b>Stationing yourself near tempting food: </b>Watch where you position yourself at social gatherings. It’s so easy to eat mindlessly when you’re surrounded by food. If you’re sitting directly across from a favorite dish or appetizer, you’re going to be tempted to go back for seconds (or worse). Instead, try to sit away from the food. If you can’t escape, at least sit near a more healthy dish. That way if you go back for additional servings, you won’t kill your weight loss efforts. Also, focus on the social aspect of the event and try to talk and mingle to distract yourself from the food.</li>\r\n <li><b>Drinking too much alcohol: </b>If you’re drinking alcohol, be careful about how much you have and when you have it. Throughout a long party, it’s easy to have a few glasses over the period of a few hours. But remember that a few glasses sock you with a lot of calories before you even dig into the meal. Also, alcohol stimulates appetite, causing you to be more likely to eat larger portions.</li>\r\n <li><b>Chowing down on leftovers:</b> If you’re hosting a party or event, send the less-than-belly-friendly leftovers home with guests so they aren’t around and tempting you for days after the party. Leftovers often lead to more weight gain than the meal itself — especially around the holidays.</li>\r\n</ol>\r\n<p class=\"Remember\">Allow yourself to enjoy a dessert or dish that you’d usually avoid, but keep the portion small. Eat it slowly so you can really savor it and feel satisfied.</p>","description":"<p>When you are on a diet to lose belly fat, you may be making a few common mistakes when you attend social events. And making these mistakes means you’ll be facing even greater challenges. So avoid doing the following, and you’ll be on your way to sailing through the next social event:</p>\r\n<ul>\r\n <li><b>Getting too hungry: </b>Don’t ever let yourself get too hungry (whether you’re at home or at an event). When you get too hungry, you start to crave more food, eat too fast, and ultimately make the wrong food choices and eat too much of them. So before you go to a party or event, eat something. Chances are you’ll get there and the food won’t be served for a few hours anyway. So you’ll be there socializing and standing around, maybe having a glass of wine (which makes you even more hungry), and then by the time the food comes out, you won’t be able to control yourself. So grab a light meal or snack before you walk out the door. The best option is some lean protein, a healthy fat, or some vegetables.</li>\r\n <li><b>Having poor food options: </b>Have you ever gone to a house party only to find that every item on the menu was high in saturated fat or refined carbohydrates? What do you do in these situations? If that one food choice is your only option, you have to eat it. Luckily, you can introduce another choice. Before attending a social event, offer to bring a dish. Make a dish that fits within the guidelines of your Belly Fat Diet plan. Not only will your host appreciate the thought, but you’ll also ensure you have at least one healthy option available to you.</li>\r\n <li><b>Overfilling your plate, or not using a plate at all: </b>Don’t pick at party food. Get yourself a small plate and place the food on it before digging in. Doing so helps you see how much you’re truly eating.</li>\r\n <li>To help prevent overindulging from wanting to try a little of everything, survey the food before filling your plate. Walk around to see what’s available. On a scale from 1–10, which foods are the 9s and 10s (the foods you like the most)? Only fill your plate with these options, and skip the ones you don’t really love.</li>\r\n <li><b>Giving in to food pushers:</b> If the party host or family member tends to push food or drinks at you, keep a glass of water on hand at all times or a small plate filled with vegetables so you can ensure them you have already been taken care of.</li>\r\n <li><b>Stationing yourself near tempting food: </b>Watch where you position yourself at social gatherings. It’s so easy to eat mindlessly when you’re surrounded by food. If you’re sitting directly across from a favorite dish or appetizer, you’re going to be tempted to go back for seconds (or worse). Instead, try to sit away from the food. If you can’t escape, at least sit near a more healthy dish. That way if you go back for additional servings, you won’t kill your weight loss efforts. Also, focus on the social aspect of the event and try to talk and mingle to distract yourself from the food.</li>\r\n <li><b>Drinking too much alcohol: </b>If you’re drinking alcohol, be careful about how much you have and when you have it. Throughout a long party, it’s easy to have a few glasses over the period of a few hours. But remember that a few glasses sock you with a lot of calories before you even dig into the meal. Also, alcohol stimulates appetite, causing you to be more likely to eat larger portions.</li>\r\n <li><b>Chowing down on leftovers:</b> If you’re hosting a party or event, send the less-than-belly-friendly leftovers home with guests so they aren’t around and tempting you for days after the party. Leftovers often lead to more weight gain than the meal itself — especially around the holidays.</li>\r\n</ol>\r\n<p class=\"Remember\">Allow yourself to enjoy a dessert or dish that you’d usually avoid, but keep the portion small. Eat it slowly so you can really savor it and feel satisfied.</p>","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" 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id=\"du-slot-646baddf73ada\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2023-05-22T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":173706},{"headers":{"creationTime":"2016-03-26T17:17:16+00:00","modifiedTime":"2023-05-22T17:19:45+00:00","timestamp":"2023-05-22T18:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Ten Behaviors for a Flat Belly","strippedTitle":"ten behaviors for a flat belly","slug":"ten-behaviors-for-a-flat-belly","canonicalUrl":"","seo":{"metaDescription":"Some behaviors can actually help to shrink your waistline and help you keep weight off for good. Here are ten of the best behaviors to start incorporating today","noIndex":0,"noFollow":0},"content":"<p>Some behaviors can actually help to shrink your waistline and help you keep weight off for good. Here are ten of the best behaviors to start incorporating today to lose weight and banish belly fat for good.</p>\r\n<ol>\r\n <li><b>Deep Breathing:</b> Stress can pack on belly fat and lead to a host of medical issues if not controlled. One of the quickest ways to reduce your stress levels and bring stress hormones (the ones that trigger belly fat storage when elevated for long periods of time) back to normal is by deep breathing. Taking a few long, deep breaths can help to instantly relax you and cut your overall stress.</li>\r\n <li><b>Meditating:</b> Meditation is the practice of focusing and concentrating on one particular thing, whether that be a particular sound or object or even your own breath. This increased focus and concentration helps to reduce stress and promote relaxation. In fact, studies show that people who meditate on a regular basis experience less anxiety and depression as well.</li>\r\n <li><b>Exercising in short bouts:</b> The more exercise the better, but you may not have the time or ability to exercise for long periods of time, especially when first starting out. So instead of trying to pack in 30 minutes of exercise at one time, space it out. Research has shown that working out in 10-minute intervals three times a day is just as effective for weight loss as working out for 30 minutes at once.</li>\r\n <li><b>Sleeping:</b> Sleep is such an important factor in banishing belly fat. Without adequate sleep, your stress levels increase, thus causing you to pack on pounds and fat around your midsection. Lack of sleep is also associated with reduced levels of leptin, the hormone that helps regulate appetite and metabolism. A leptin decrease stimulates appetite and promotes overeating. So in order to shrink your belly, it’s vital to get enough shuteye. Aim for seven to eight hours a night.</li>\r\n <li><b>Chewing slowly:</b> When you eat rapidly, your body can’t recognize when you’ve eaten enough. To slow yourself down, make it a point to chew each bite at least ten times and make sure to put your fork or spoon down in between bites.</li>\r\n <li><b>Frequent snacking:</b> One major key to losing weight and keeping it off is to not let yourself get too hungry. When you get too hungry, you experience strong food cravings, so when you do get a chance to eat, you eat the wrong things and eat too quickly, which can prevent you from recognizing your body’s cues as to when you’ve eaten enough. Have a small meal or snack every few hours to keep you from getting too hungry.</li>\r\n <li><b>Staying hydrated:</b> When you’re slightly dehydrated, your body holds onto more water. This excess water weight can give you a bloated or puffy look, especially in your midsection. Slight dehydration can also increase your cravings and appetite because your brain may misinterpret thirst for hunger. So drink up to slim down! Aim for 64 ounces (8 cups) of water daily.</li>\r\n <li><b>Avoiding salt:</b> The more sodium you consume, the more water weight you retain. This water weight then bloats your belly, making your waistline look larger than it really is. So put down the salt shaker and choose fresh, whole foods over salty processed ones.</li>\r\n <li><b>Keeping a journal:</b> One of the absolute best ways to get yourself on track with a weight loss plan (and maintain it) is by keeping a food journal. By tracking everything you eat and drink, you can notice when you begin to consume belly-bloating foods as well as double-check that you’re eating belly-fat-burning nutrients on a regular basis.</li>\r\n <li><b>Stretching:</b> Stretching is a great way to increase flexibility, strengthen muscles, and decrease stress. In addition, regular stretching helps to reduce exercise-related injuries, which can derail your fitness routine. Aim to spend a minimum of five to ten minutes every day doing a few brief stretches.</li>\r\n</ol>","description":"<p>Some behaviors can actually help to shrink your waistline and help you keep weight off for good. Here are ten of the best behaviors to start incorporating today to lose weight and banish belly fat for good.</p>\r\n<ol>\r\n <li><b>Deep Breathing:</b> Stress can pack on belly fat and lead to a host of medical issues if not controlled. One of the quickest ways to reduce your stress levels and bring stress hormones (the ones that trigger belly fat storage when elevated for long periods of time) back to normal is by deep breathing. Taking a few long, deep breaths can help to instantly relax you and cut your overall stress.</li>\r\n <li><b>Meditating:</b> Meditation is the practice of focusing and concentrating on one particular thing, whether that be a particular sound or object or even your own breath. This increased focus and concentration helps to reduce stress and promote relaxation. In fact, studies show that people who meditate on a regular basis experience less anxiety and depression as well.</li>\r\n <li><b>Exercising in short bouts:</b> The more exercise the better, but you may not have the time or ability to exercise for long periods of time, especially when first starting out. So instead of trying to pack in 30 minutes of exercise at one time, space it out. Research has shown that working out in 10-minute intervals three times a day is just as effective for weight loss as working out for 30 minutes at once.</li>\r\n <li><b>Sleeping:</b> Sleep is such an important factor in banishing belly fat. Without adequate sleep, your stress levels increase, thus causing you to pack on pounds and fat around your midsection. Lack of sleep is also associated with reduced levels of leptin, the hormone that helps regulate appetite and metabolism. A leptin decrease stimulates appetite and promotes overeating. So in order to shrink your belly, it’s vital to get enough shuteye. Aim for seven to eight hours a night.</li>\r\n <li><b>Chewing slowly:</b> When you eat rapidly, your body can’t recognize when you’ve eaten enough. To slow yourself down, make it a point to chew each bite at least ten times and make sure to put your fork or spoon down in between bites.</li>\r\n <li><b>Frequent snacking:</b> One major key to losing weight and keeping it off is to not let yourself get too hungry. When you get too hungry, you experience strong food cravings, so when you do get a chance to eat, you eat the wrong things and eat too quickly, which can prevent you from recognizing your body’s cues as to when you’ve eaten enough. Have a small meal or snack every few hours to keep you from getting too hungry.</li>\r\n <li><b>Staying hydrated:</b> When you’re slightly dehydrated, your body holds onto more water. This excess water weight can give you a bloated or puffy look, especially in your midsection. Slight dehydration can also increase your cravings and appetite because your brain may misinterpret thirst for hunger. So drink up to slim down! Aim for 64 ounces (8 cups) of water daily.</li>\r\n <li><b>Avoiding salt:</b> The more sodium you consume, the more water weight you retain. This water weight then bloats your belly, making your waistline look larger than it really is. So put down the salt shaker and choose fresh, whole foods over salty processed ones.</li>\r\n <li><b>Keeping a journal:</b> One of the absolute best ways to get yourself on track with a weight loss plan (and maintain it) is by keeping a food journal. By tracking everything you eat and drink, you can notice when you begin to consume belly-bloating foods as well as double-check that you’re eating belly-fat-burning nutrients on a regular basis.</li>\r\n <li><b>Stretching:</b> Stretching is a great way to increase flexibility, strengthen muscles, and decrease stress. In addition, regular stretching helps to reduce exercise-related injuries, which can derail your fitness routine. Aim to spend a minimum of five to ten minutes every day doing a few brief stretches.</li>\r\n</ol>","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" 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id=\"du-slot-646baddf6bef0\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2023-05-22T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":173707},{"headers":{"creationTime":"2016-03-26T15:36:56+00:00","modifiedTime":"2023-05-22T17:15:15+00:00","timestamp":"2023-05-22T18:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Protein Portions to Help You Feel Full and Fight Fat","strippedTitle":"protein portions to help you feel full and fight fat","slug":"protein-portions-to-help-you-feel-full-and-fight-fat","canonicalUrl":"","seo":{"metaDescription":"Protein is essential to your belly-blasting plan because it helps to keep you full and prevents muscle loss while losing fat mass. However, you need to take in ","noIndex":0,"noFollow":0},"content":"<p>Protein is essential to your belly-blasting plan because it helps to keep you full and prevents muscle loss while losing fat mass. However, you need to take in the right amount of protein each day. Taking in too much or too little can sabotage your weight loss efforts.</p>\r\n<div class=\"imageBlock\" style=\"width:400px;\"><img src=\"https://www.dummies.com/wp-content/uploads/360651.image0.jpg\" width=\"400\" height=\"254\" alt=\"[Credit: ©iStockphoto.com/Lyredmila Suvorova 2009]\"/><div class=\"imageCredit\">Credit: ©iStockphoto.com/Lyredmila Suvorova 2009</div></div>\r\n<p>Except where noted, one serving size of each of the foods in the following tables equals 1 ounce of protein.</p>\r\n<h2 id=\"tab1\" >Portion Sizes of Lean Protein Choices</h2>\r\n<table>\r\n<tr>\r\n<th>Food</th>\r\n<th>Size of a Serving</th>\r\n</tr>\r\n<tr>\r\n<td><b>Fish</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>All fish, including salmon, flounder, halibut, trout, cod,\r\ntilapia, herring, grouper, swordfish, and so on</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Canned tuna in water</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Canned sardines in water</td>\r\n<td>2 sardines</td>\r\n</tr>\r\n<tr>\r\n<td>Shellfish (clams, shrimp, crab, lobster, scallops, oysters, and\r\nso on)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Imitation shellfish</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Poultry</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Chicken breast, white meat, skinless</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Turkey breast, white meat, skinless</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Cornish hen, skinless</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground turkey, 100% breast meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground chicken, 100% breast meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Pork</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Tenderloin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Center chop loin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fresh ham</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Boiled ham</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Canadian bacon</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Beef</b> <i>(for all cuts, choose USDA Select and Choice\r\ncuts and trim all visible fat)</i></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Flank steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Round</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Tenderloin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Eye of round roast or steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Sirloin tip side steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Top round roast and steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Bottom round roast and steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Top sirloin steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Game</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Buffalo (bison)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Venison</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ostrich</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Goose (cooked without skin)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Lamb</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Leg of lamb</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Loin chops</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Loin shoulder</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Cheese</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Fat-free or part-skim varieties with 3 grams of fat or less per\r\nounce</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fat-free or part-skim cottage cheese</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Fat-free or part-skim ricotta cheese</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Parmesan cheese</td>\r\n<td>2 tablespoons</td>\r\n</tr>\r\n<tr>\r\n<td><b>Other</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Legumes/lentils (equals 1 protein and 1 starch serving)</td>\r\n<td>1/2 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Eggs</td>\r\n<td>1 egg</td>\r\n</tr>\r\n<tr>\r\n<td>Egg whites</td>\r\n<td>2 egg whites or 1/4 cup liquid egg substitute</td>\r\n</tr>\r\n<tr>\r\n<td>Tofu</td>\r\n<td>1/2 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Edamame</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Vegetable burger</td>\r\n<td>1 burger (equals 2 ounces protein)</td>\r\n</tr>\r\n<tr>\r\n<td>Deli meat (choose varieties with 3 grams of fat or less per\r\nserving)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n</table>\r\n<h2 id=\"tab2\" >Portion Sizes of Medium- and High-Fat Protein Choices</h2>\r\n<table>\r\n<tr>\r\n<th>Food</th>\r\n<th>Size of a Serving</th>\r\n</tr>\r\n<tr>\r\n<td><b>Fish</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Fried fish</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fried shellfish</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Sautéed fish or shellfish in oil/butter</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Tuna canned in oil</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td><b>Poultry</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Chicken, dark meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Chicken, with skin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Turkey, dark meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Turkey, with skin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fried chicken or turkey</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground chicken/turkey, dark meat</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td><b>Pork</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Top loin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Chop</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Cutlet</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Boston butt</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Taylor ham</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Spare ribs</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground pork</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Pork sausage</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Bacon</td>\r\n<td>3 slices</td>\r\n</tr>\r\n<tr>\r\n<td>Hot dog</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Beef</b> <i>(any USDA Prime grade of meat counts as a\r\nmedium/high-fat protein)</i></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Ground beef</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Corned beef</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Filet mignon</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Porterhouse steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>New York strip steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>T-bone</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Rib-eye</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Prime rib</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Short rib</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Lamb</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Rib roast</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground lamb</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Cheese</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Part-skim or full-fat cheese with more than 3 grams of fat per\r\nounce</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Other</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Sandwich meats with more than 3 grams of fat per ounce</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n</table>","description":"<p>Protein is essential to your belly-blasting plan because it helps to keep you full and prevents muscle loss while losing fat mass. However, you need to take in the right amount of protein each day. Taking in too much or too little can sabotage your weight loss efforts.</p>\r\n<div class=\"imageBlock\" style=\"width:400px;\"><img src=\"https://www.dummies.com/wp-content/uploads/360651.image0.jpg\" width=\"400\" height=\"254\" alt=\"[Credit: ©iStockphoto.com/Lyredmila Suvorova 2009]\"/><div class=\"imageCredit\">Credit: ©iStockphoto.com/Lyredmila Suvorova 2009</div></div>\r\n<p>Except where noted, one serving size of each of the foods in the following tables equals 1 ounce of protein.</p>\r\n<h2 id=\"tab1\" >Portion Sizes of Lean Protein Choices</h2>\r\n<table>\r\n<tr>\r\n<th>Food</th>\r\n<th>Size of a Serving</th>\r\n</tr>\r\n<tr>\r\n<td><b>Fish</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>All fish, including salmon, flounder, halibut, trout, cod,\r\ntilapia, herring, grouper, swordfish, and so on</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Canned tuna in water</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Canned sardines in water</td>\r\n<td>2 sardines</td>\r\n</tr>\r\n<tr>\r\n<td>Shellfish (clams, shrimp, crab, lobster, scallops, oysters, and\r\nso on)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Imitation shellfish</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Poultry</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Chicken breast, white meat, skinless</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Turkey breast, white meat, skinless</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Cornish hen, skinless</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground turkey, 100% breast meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground chicken, 100% breast meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Pork</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Tenderloin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Center chop loin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fresh ham</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Boiled ham</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Canadian bacon</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Beef</b> <i>(for all cuts, choose USDA Select and Choice\r\ncuts and trim all visible fat)</i></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Flank steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Round</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Tenderloin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Eye of round roast or steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Sirloin tip side steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Top round roast and steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Bottom round roast and steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Top sirloin steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Game</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Buffalo (bison)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Venison</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ostrich</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Goose (cooked without skin)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Lamb</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Leg of lamb</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Loin chops</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Loin shoulder</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Cheese</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Fat-free or part-skim varieties with 3 grams of fat or less per\r\nounce</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fat-free or part-skim cottage cheese</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Fat-free or part-skim ricotta cheese</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Parmesan cheese</td>\r\n<td>2 tablespoons</td>\r\n</tr>\r\n<tr>\r\n<td><b>Other</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Legumes/lentils (equals 1 protein and 1 starch serving)</td>\r\n<td>1/2 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Eggs</td>\r\n<td>1 egg</td>\r\n</tr>\r\n<tr>\r\n<td>Egg whites</td>\r\n<td>2 egg whites or 1/4 cup liquid egg substitute</td>\r\n</tr>\r\n<tr>\r\n<td>Tofu</td>\r\n<td>1/2 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Edamame</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Vegetable burger</td>\r\n<td>1 burger (equals 2 ounces protein)</td>\r\n</tr>\r\n<tr>\r\n<td>Deli meat (choose varieties with 3 grams of fat or less per\r\nserving)</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n</table>\r\n<h2 id=\"tab2\" >Portion Sizes of Medium- and High-Fat Protein Choices</h2>\r\n<table>\r\n<tr>\r\n<th>Food</th>\r\n<th>Size of a Serving</th>\r\n</tr>\r\n<tr>\r\n<td><b>Fish</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Fried fish</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fried shellfish</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Sautéed fish or shellfish in oil/butter</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Tuna canned in oil</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td><b>Poultry</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Chicken, dark meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Chicken, with skin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Turkey, dark meat</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Turkey, with skin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Fried chicken or turkey</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground chicken/turkey, dark meat</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td><b>Pork</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Top loin</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Chop</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Cutlet</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Boston butt</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Taylor ham</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Spare ribs</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground pork</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Pork sausage</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Bacon</td>\r\n<td>3 slices</td>\r\n</tr>\r\n<tr>\r\n<td>Hot dog</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Beef</b> <i>(any USDA Prime grade of meat counts as a\r\nmedium/high-fat protein)</i></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Ground beef</td>\r\n<td>1/4 cup</td>\r\n</tr>\r\n<tr>\r\n<td>Corned beef</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Filet mignon</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Porterhouse steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>New York strip steak</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>T-bone</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Rib-eye</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Prime rib</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Short rib</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Lamb</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Rib roast</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td>Ground lamb</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Cheese</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Part-skim or full-fat cheese with more than 3 grams of fat per\r\nounce</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n<tr>\r\n<td><b>Other</b></td>\r\n<td></td>\r\n</tr>\r\n<tr>\r\n<td>Sandwich meats with more than 3 grams of fat per ounce</td>\r\n<td>1 ounce</td>\r\n</tr>\r\n</table>","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Portion Sizes of Lean Protein Choices","target":"#tab1"},{"label":"Portion Sizes of Medium- and High-Fat Protein Choices","target":"#tab2"}],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly Fat Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" 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Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"How to Find Support for Healthy Lifestyle Changes","strippedTitle":"how to find support for healthy lifestyle changes","slug":"how-to-find-support-for-healthy-lifestyle-changes","canonicalUrl":"","seo":{"metaDescription":"If you’re trying to lose weight and reduce your belly fat, but your husband keeps bringing home pizza every night and your kids are always eating ice cream whil","noIndex":0,"noFollow":0},"content":"<p>If you’re trying to lose weight and reduce your belly fat, but your husband keeps bringing home pizza every night and your kids are always eating ice cream while you’re in the room, you may find staying on track challenging. To be successful, you may need to recruit support of all kinds, from friends and family, from professionals, and from the Internet.</p>\r\n<h2 id=\"tab1\" >Creating a support network with friends and family</h2>\r\n<p>One of the best ways to stay on track with your healthy lifestyle is to tell your friends and family about your weight loss and health goals (and why you’re striving for them). If your family and friends know you’re trying to eat healthier options, such as whole grains instead of refined carbohydrates, they may try to be more supportive.</p>\r\n<p>Family and friends can also be a great support team when you’re trying to include more physical activity in your daily routine. So ask around. Maybe a friend would love to walk with you in the mornings, or perhaps your kids would love to kick the soccer ball around together at night. Finding a consistent exercise partner helps to make you more accountable as well. </p>\r\n<h2 id=\"tab2\" >Bringing in professional help</h2>\r\n<p>Sometimes you need more than just the support of your friends and family to be successful. In these cases, you may find that professional help is just what you need to achieve and, most importantly, maintain your health and weight goals. </p>\r\n<p>For example, if you’re struggling with eating due to emotional reasons rather than hunger, speaking to a licensed mental health provider can be a great way to learn strategies to fight emotional eating. And if you need help customizing your meal plan to meet specific dietary or medical needs or help finding motivation to get started with a weight loss and fitness routine, consulting with a registered dietitian, such as myself, is your best option.</p>\r\n<p>To find a qualified health professional, ask your primary care physician for referrals, contact your insurance carrier for a list of names of in-network providers in your area, or look online in healthcare provider directories for someone who specializes in your needs.</p>\r\n<h2 id=\"tab3\" >Getting online weight loss support </h2>\r\n<p>Finding support doesn’t mean you have to leave the comfort of your own home. You can find plenty of motivation and advice online. For instance, you can find many great low-cost or no-cost communities online that allow you to talk with other folks striving to lose weight and improve their health. This type of forum can be a great way to share tips, gain motivation, and foster support. Here are some great online forums to check out:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\"><a href=\"http://www.erinpalinski.com\" target=\"_blank\" rel=\"noopener\"><b>Erin Palinski online</b></a><b>:</b> Need advice on your Belly Fat Diet plan, getting motivated to lose weight, or adjusting your meal plan to meet your specific health and weight loss needs? This website, provides online and phone coaching, custom meal planning, webinars, and even a free newsletter with tips and ideas.</p>\r\n </li>\r\n <li><p class=\"first-para\"><a href=\"http://www.hellolife.net\" target=\"_blank\" rel=\"noopener\"><b>Hello Life</b></a><b>:</b> This website contains many active forums on areas of health and wellness, including everything from mental health to weight loss. It also provides insightful articles and Q&A from health experts. </p>\r\n </li>\r\n <li><p class=\"first-para\"><a href=\"http://www.weightlossbuddy.com\" target=\"_blank\" rel=\"noopener\"><b>Weight Loss Buddy</b></a><b>:</b> This is a great site to gain support. You can blog, share pictures and videos, and even keep track of your food and weight loss efforts. This site is a great way to connect with others that share the same goals as you and receive praise and words of encouragement to maintain your motivation to stay on track and achieve your goals. </p>\r\n </li>\r\n</ul>\r\n<p class=\"Warning\">Be careful when looking for information online. Remember that anyone can put up a website or blog. When looking for health information online, make sure you do your research. Look for credible sites run by true medical professionals or organizations. And look for information that’s backed by scientific research.</p>","description":"<p>If you’re trying to lose weight and reduce your belly fat, but your husband keeps bringing home pizza every night and your kids are always eating ice cream while you’re in the room, you may find staying on track challenging. To be successful, you may need to recruit support of all kinds, from friends and family, from professionals, and from the Internet.</p>\r\n<h2 id=\"tab1\" >Creating a support network with friends and family</h2>\r\n<p>One of the best ways to stay on track with your healthy lifestyle is to tell your friends and family about your weight loss and health goals (and why you’re striving for them). If your family and friends know you’re trying to eat healthier options, such as whole grains instead of refined carbohydrates, they may try to be more supportive.</p>\r\n<p>Family and friends can also be a great support team when you’re trying to include more physical activity in your daily routine. So ask around. Maybe a friend would love to walk with you in the mornings, or perhaps your kids would love to kick the soccer ball around together at night. Finding a consistent exercise partner helps to make you more accountable as well. </p>\r\n<h2 id=\"tab2\" >Bringing in professional help</h2>\r\n<p>Sometimes you need more than just the support of your friends and family to be successful. In these cases, you may find that professional help is just what you need to achieve and, most importantly, maintain your health and weight goals. </p>\r\n<p>For example, if you’re struggling with eating due to emotional reasons rather than hunger, speaking to a licensed mental health provider can be a great way to learn strategies to fight emotional eating. And if you need help customizing your meal plan to meet specific dietary or medical needs or help finding motivation to get started with a weight loss and fitness routine, consulting with a registered dietitian, such as myself, is your best option.</p>\r\n<p>To find a qualified health professional, ask your primary care physician for referrals, contact your insurance carrier for a list of names of in-network providers in your area, or look online in healthcare provider directories for someone who specializes in your needs.</p>\r\n<h2 id=\"tab3\" >Getting online weight loss support </h2>\r\n<p>Finding support doesn’t mean you have to leave the comfort of your own home. You can find plenty of motivation and advice online. For instance, you can find many great low-cost or no-cost communities online that allow you to talk with other folks striving to lose weight and improve their health. This type of forum can be a great way to share tips, gain motivation, and foster support. Here are some great online forums to check out:</p>\r\n<ul class=\"level-one\">\r\n <li><p class=\"first-para\"><a href=\"http://www.erinpalinski.com\" target=\"_blank\" rel=\"noopener\"><b>Erin Palinski online</b></a><b>:</b> Need advice on your Belly Fat Diet plan, getting motivated to lose weight, or adjusting your meal plan to meet your specific health and weight loss needs? This website, provides online and phone coaching, custom meal planning, webinars, and even a free newsletter with tips and ideas.</p>\r\n </li>\r\n <li><p class=\"first-para\"><a href=\"http://www.hellolife.net\" target=\"_blank\" rel=\"noopener\"><b>Hello Life</b></a><b>:</b> This website contains many active forums on areas of health and wellness, including everything from mental health to weight loss. It also provides insightful articles and Q&A from health experts. </p>\r\n </li>\r\n <li><p class=\"first-para\"><a href=\"http://www.weightlossbuddy.com\" target=\"_blank\" rel=\"noopener\"><b>Weight Loss Buddy</b></a><b>:</b> This is a great site to gain support. You can blog, share pictures and videos, and even keep track of your food and weight loss efforts. This site is a great way to connect with others that share the same goals as you and receive praise and words of encouragement to maintain your motivation to stay on track and achieve your goals. </p>\r\n </li>\r\n</ul>\r\n<p class=\"Warning\">Be careful when looking for information online. Remember that anyone can put up a website or blog. When looking for health information online, make sure you do your research. Look for credible sites run by true medical professionals or organizations. And look for information that’s backed by scientific research.</p>","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Creating a support network with friends and 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Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204893,"title":"Seven Foods That Fight Inflammation and Belly Fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204893"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly 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lifestyle changes and adding exercise, your diet has a lot to do with boosting your metabolism. Sometimes making the right choices about what to eat isn't so easy, and these decisions are often fraught with anxiety because of the conflicting messages we all receive about food and health in the media. It doesn't have to be so tough. With a little foreknowledge and preparation, you can eat foods that will boost your metabolism without being stressed out about it.","description":"Along with making some lifestyle changes and adding exercise, your diet has a lot to do with boosting your metabolism. Sometimes making the right choices about what to eat isn't so easy, and these decisions are often fraught with anxiety because of the conflicting messages we all receive about food and health in the media. It doesn't have to be so tough. With a little foreknowledge and preparation, you can eat foods that will boost your metabolism without being stressed out about it.","blurb":"","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"primaryCategoryTaxonomy":{"categoryId":34186,"title":"Metabolism","slug":"metabolism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34186"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":204491,"title":"Full-Body Metabolism-Boosting Exercises","slug":"full-body-metabolism-boosting-exercises","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204491"}},{"articleId":204490,"title":"Upper Body and Core Metabolism-Boosting Exercises","slug":"upper-body-and-core-metabolism-boosting-exercises","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204490"}},{"articleId":204489,"title":"Yoga and Pilates Exercises to Boost Your Metabolism","slug":"yoga-and-pilates-exercises-to-boost-your-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204489"}},{"articleId":168559,"title":"Best Bedtime Foods to Promote Sleep and Boost Metabolism","slug":"best-bedtime-foods-to-promote-sleep-and-boost-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168559"}},{"articleId":168558,"title":"Eating Real Food to Boost Your Metabolism","slug":"eating-real-food-to-boost-your-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168558"}}],"fromCategory":[{"articleId":204491,"title":"Full-Body Metabolism-Boosting Exercises","slug":"full-body-metabolism-boosting-exercises","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204491"}},{"articleId":204490,"title":"Upper Body and Core Metabolism-Boosting Exercises","slug":"upper-body-and-core-metabolism-boosting-exercises","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204490"}},{"articleId":204489,"title":"Yoga and Pilates Exercises to Boost Your Metabolism","slug":"yoga-and-pilates-exercises-to-boost-your-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204489"}},{"articleId":168559,"title":"Best Bedtime Foods to Promote Sleep and Boost Metabolism","slug":"best-bedtime-foods-to-promote-sleep-and-boost-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168559"}},{"articleId":168558,"title":"Eating Real Food to Boost Your Metabolism","slug":"eating-real-food-to-boost-your-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168558"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282014,"slug":"boosting-your-metabolism-for-dummies","isbn":"9781118491577","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"amazon":{"default":"https://www.amazon.com/gp/product/1118491572/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118491572/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118491572-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118491572/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118491572/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/boosting-your-metabolism-for-dummies-cover-9781118491577-201x255.jpg","width":201,"height":255},"title":"Boosting Your Metabolism For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9317\">Rachel Berman</b>, RD is the Director of Nutrition for CalorieCount.com, a free Web site and mobile app which provides tools to help people lead healthier lives. A nationally recognized nutrition expert, she has appeared on <i>The Today Show</i>, several local television and radio health segments, and is frequently quoted in print and online publications.</p>","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;common-ailments&quot;,&quot;metabolism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118491577&quot;]}]\" id=\"du-slot-646baddf4e2cf\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;common-ailments&quot;,&quot;metabolism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118491577&quot;]}]\" id=\"du-slot-646baddf4eb81\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":168559,"title":"Best Bedtime Foods to Promote Sleep and Boost Metabolism","slug":"best-bedtime-foods-to-promote-sleep-and-boost-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168559"}},{"articleId":168558,"title":"Eating Real Food to Boost Your Metabolism","slug":"eating-real-food-to-boost-your-metabolism","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168558"}},{"articleId":168532,"title":"Making Smart \"Junk Food\" Choices","slug":"making-smart-junk-food-choices","categoryList":["body-mind-spirit","physical-health-well-being","common-ailments","metabolism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/168532"}}],"content":[{"title":"Best bedtime foods to promote sleep and boost metabolism","thumb":null,"image":null,"content":"<p>It&#8217;s okay to have a snack before bed, especially if it&#8217;s been many hours since dinner. This will prevent you from going to bed hungry, which can interfere with sleep. However, now that you know it&#8217;s okay to eat before bedtime, that doesn&#8217;t give you free rein to finish off that carton of ice cream or leftover lasagna!</p>\n<p>Greasy or salty foods are tough on your bedtime digestion. Same with any food that&#8217;s spicy or acidic, like tomato sauce or citrus fruits, which can increase heartburn. In addition, although ice cream is a popular late night and refreshing treat, the simple sugars can cause an increase in energy, or alertness which offsets that sleepy feeling.</p>\n<p>The old adage about having a glass of warm milk before bedtime isn&#8217;t a myth! Warm liquids make you sleepy by increasing body temperature. Also, dairy contains tryptophan plus calcium to boost your sleep-well chemicals.</p>\n<p>The ideal snack before bedtime is about 200 calories and is a combination of carbohydrate plus a bit of protein. That&#8217;s best to help you get to your happy place.</p>\n<h2>Calming components</h2>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><strong>Tryptophan:</strong> An amino acid in turkey that purportedly increases sleepiness helps your body produce serotonin, or the <em>feel-good</em><em> hormone</em>, which makes you feel calm and promotes good sleep. It works best when the stomach is empty or there&#8217;s not too much protein in your system — so with turkey, the effect is somewhat dampened. Protein perks you up with the amino acid tyrosine, which is another reason why you don&#8217;t want a protein-dense snack pre-bed. It takes about an hour for tryptophan to reach the brain, so plan the timing of your snack accordingly. <strong>Best sources for sleep:</strong> Whole grains and seeds.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Melatonin:</strong> The same stuff that&#8217;s affected by light and regulates your internal sleeping clock is also found naturally in some foods. <strong>Best sources for sleep:</strong> Oats and cherries.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Calcium:</strong> Calcium can convert tryptophan into melatonin. Calcium is also important for nerve impulses, and a deficiency may interrupt your sleep. <strong>Best sources for sleep:</strong> Low-fat milk and yogurt.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Magnesium:</strong> Helps decrease the production of cortisol, your stress hormone, that thwart a good night&#8217;s sleep. Magnesium is also key for muscle contraction so that your legs aren&#8217;t cramping up in the middle of the night. <strong>Best sources for sleep:</strong> Almonds and bran cereal.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Potassium:</strong> Important to prevent muscle cramping and Restless Leg Syndrome, which can keep you up when you&#8217;re trying to power down. <strong>Best sources for sleep:</strong> Banana and sweet potato.</p>\n</li>\n</ul>\n<h2>Ten great bedtime snacks</h2>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Oatmeal with sliced banana</p>\n</li>\n<li>\n<p class=\"first-para\">Edamame</p>\n</li>\n<li>\n<p class=\"first-para\">Air-popped popcorn</p>\n</li>\n<li>\n<p class=\"first-para\">Bran cereal with soy milk</p>\n</li>\n<li>\n<p class=\"first-para\">Whole wheat crackers with hummus</p>\n</li>\n<li>\n<p class=\"first-para\">Roasted pumpkin seeds</p>\n</li>\n<li>\n<p class=\"first-para\">Cherry smoothie (frozen cherries plus skim milk)</p>\n</li>\n<li>\n<p class=\"first-para\">Low-fat yogurt with ground flaxseed</p>\n</li>\n<li>\n<p class=\"first-para\">Whole wheat toast with almond butter</p>\n</li>\n<li>\n<p class=\"first-para\">A calming cup of chamomile tea</p>\n</li>\n</ul>\n"},{"title":"Eating real food to boost your metabolism","thumb":null,"image":null,"content":"<p>The standard American diet is synonymous with overly processed, high-salt, fatty foods. When you start focusing on eating real food — as it&#8217;s found in nature — you&#8217;re automatically cutting out a lot of metabolism-busting nutrients and adding back in the nourishing factors like vitamins, minerals, fiber, and heart-healthy fats.</p>\n<p>If you can&#8217;t picture the food you&#8217;re eating growing on a tree (there&#8217;s no such thing as a candy bar tree, sorry) or coming from an animal, it&#8217;s technically not a <i>real food</i> as nature intended us to eat. Sure, the foods you eat could have originated as a plant, but then they are processed beyond recognition into a <i>non-real</i> food, like a potato that becomes potato chips or French fries. Your body simply doesn&#8217;t recognize these man-made, artificial products in the same way it recognizes real food and it responds in ways that can be harmful to your health.</p>\n<p>It&#8217;s important that when you pick up a product, you read the ingredients label. If there are more than five ingredients and you can&#8217;t pronounce half of them, that&#8217;s a cue that what lies within isn&#8217;t a real food. Also stay away from these additives:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Trans fats:</b> A man-made fat created by hydrogenating oils so that they&#8217;re solid at room temperature, trans fats are found in fried foods, commercial baked goods, and many processed snack foods. Trans fats have been shown to increase cholesterol levels and risk for heart disease, high blood pressure, and diabetes.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Sodium nitrate:</b> Nitrates can be toxic to our bodies. They&#8217;re found in many processed meats such as hot dogs, bacon, deli meats, and smoked fish. Too much sodium in general can cause increased blood pressure and risk for heart disease. But nitrates in the presence of protein have also been linked to increased risk for cancer.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Monosodium glutamate (MSG):</b> Notorious for being present in Chinese food, MSG is also used as a taste enhancer in foods such as canned vegetables and processed meats, in the form of glutamic acid. Many people have adverse physical reactions to MSG, including migraines, increased heartbeat, chest pain, and nausea.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>High fructose corn syrup (HFCS):</b> HFCS is found as a replacement for sugar in a plethora of products from sodas to salad dressings, and research shows that these foods may increase inflammation in the body. Getting too much sugar in general can increase risk for obesity and disease.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Refined sugar:</b> Eat too much refined sugar found in white breads, sugar cereals, candy, and soda, and your body converts the excess into triglycerides, increasing your risk for heart disease. In addition, more insulin is released, causing your blood sugar to spike and drop and increasing food cravings later on, resulting in low energy.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Artificial sweeteners:</b> Added to foods for sweetness sans calories, artificial sweeteners can make your brain think you&#8217;re getting a sweet food. That causes your body to releases insulin to prepare to utilize blood glucose. When it doesn&#8217;t get what it&#8217;s looking for, that in turn increases food cravings. Many artificial sweeteners can also cause headaches, migraines, and stomach upset.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Food coloring:</b> Added to make foods look brighter and more appealing to eat, food colorings like Blue 1 and 2, Red 3, Green 3, and Yellow 5 and 6 have been linked to behavioral problems in children, allergic reactions, and cancer. These colors are found mostly in processed foods — which is another reason to skip them for the foods as found in nature.</p>\n</li>\n</ul>\n<p>Fast foods contain many of those ingredients, even if they don&#8217;t come with a food label. Therefore, avoid fast foods, read food labels, and get your real food sans additives from places you can trust:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Your local bakery:</b> To cut down on the number of ingredients on your food label, get fresh bread from a bakery. Commercially made bread products contain added ingredients like sodium to maintain a longer shelf life.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Your butcher: </b>A butcher knows about the leanest cuts of protein, where the animal comes from, and the practices used on the farm if you choose hormone-free, organic, or only grass-fed meat products. Your butcher also doesn&#8217;t use <i>pink slime</i> — filler for ground beef products that is essentially scrap meat pieces ground together and treated with antibacterial solution. The presence of pink slime in meat products isn&#8217;t labeled and is currently under contention.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Your local farmer&#8217;s market:</b> The fruits and vegetables at a nearby farmer&#8217;s market are in season and haven&#8217;t traveled far, which means they contain the most nutrition without additives. Remember to thoroughly wash your produce, even if it&#8217;s organic, to minimize bacteria.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Organic dairy: </b>To eliminate consumption of hormones or antibiotics fed to cows, choose organic dairy products. Make them low-fat dairy products to save on saturated fat.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Cook at home: </b>When dining out, there are ingredients you wouldn&#8217;t even guess at in the dish. To be 100 percent sure of the food you&#8217;re eating, start prepping meals at home. If you&#8217;re a newbie, start with once per week and build up to more. Purchase a simple cookbook for easy meals.</p>\n</li>\n</ul>\n"},{"title":"Making smart 'junk food' choices","thumb":null,"image":null,"content":"<p>It&#8217;s not always realistic to <i>only</i> eat real — whole — foods. Convenience foods are simply more, um, convenient sometimes because they&#8217;re processed in ways that make them more accessible and easy to eat and prepare for anyone with a hectic schedule. You may enjoy these foods. Just remember that everything can fit into the boosting metabolism diet — in moderation.</p>\n<p>Although healthy food choices are expanding everywhere you go, from the movie theater to the airport to vending machines, many are of the packaged variety. When you just have to have &#8220;junk food,&#8221; you can make the best decisions possible by sticking to the following rules of thumb:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Always read the food label, when it&#8217;s available, for ingredients and portion size to see what you&#8217;re really getting and how much per package.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose packaged snack foods that have a source of protein or fiber, like unsalted nuts, seeds, or dried fruit to help keep your blood sugar levels in check.</p>\n</li>\n<li>\n<p class=\"first-para\">Have a fiber-infused granola bar, even if it contains inulin (an added natural fiber product). It will keep you satisfied longer than your everyday granola bar.</p>\n</li>\n<li>\n<p class=\"first-para\">Instead of regular chips, choose the baked variety to save on fat or make your own vegetable chips at home. Slice up potato (or sweet potato), break up kale or another green leafy veggie, baste with olive oil, and bake in the oven until crispy!</p>\n</li>\n<li>\n<p class=\"first-para\">When at fast-food restaurants, choose foods that are grilled or broiled, not fried. In general, to cut calories and saturated fat, stick with lean meats like turkey, chicken without the skin, or fish.</p>\n</li>\n<li>\n<p class=\"first-para\">Instead of regular or diet soft drinks, try a naturally flavored water or seltzer water.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-04-08T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208012},{"headers":{"creationTime":"2016-03-27T16:58:21+00:00","modifiedTime":"2023-05-15T15:42:55+00:00","timestamp":"2023-05-15T18:01:04+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diseases","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34139"},"slug":"diseases","categoryId":34139},{"name":"Addiction","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34140"},"slug":"addiction","categoryId":34140},{"name":"General Addiction","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34142"},"slug":"general-addiction","categoryId":34142}],"title":"Addiction and Recovery For Dummies Cheat Sheet","strippedTitle":"addiction and recovery for dummies cheat sheet","slug":"addiction-and-recovery-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Learn how to recognize addiction in yourself or a loved one and the common approaches to treatment and recovery.","noIndex":0,"noFollow":0},"content":"To overcome an addiction, first you need to recognize addiction in yourself or a loved one. Then, explore addiction recovery programs and treatment methods and decide how to deal with your addictive behavior, or that of a family member or friend.","description":"To overcome an addiction, first you need to recognize addiction in yourself or a loved one. Then, explore addiction recovery programs and treatment methods and decide how to deal with your addictive behavior, or that of a family member or friend.","blurb":"","authors":[{"authorId":10562,"name":"Paul Ritvo","slug":"paul-ritvo","description":" <p><b>Brian F. Shaw, PhD, Paul Ritvo, PhD,</b> and <b>Jane Irvine, DPhil,</b> are all university professors with more than 20 years&#39; experience in private consulting. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10562"}}],"primaryCategoryTaxonomy":{"categoryId":34142,"title":"General Addiction","slug":"general-addiction","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34142"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":201643,"title":"The Three Phases of Compulsive Gambling","slug":"taking-a-look-at-the-three-phases-of-compulsive-gambling","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/201643"}},{"articleId":200634,"title":"Considering the Cost of Addiction to Families","slug":"considering-the-cost-of-addiction-to-families","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/200634"}},{"articleId":200160,"title":"Effects of Psychedelics and Hallucinogens","slug":"examining-the-effects-of-psychedelics-and-hallucinogens","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/200160"}},{"articleId":199936,"title":"Interventions: Breaking through Denial and Fear","slug":"interventions-breaking-through-denial-and-fear","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/199936"}},{"articleId":195447,"title":"How to Recognize Addiction in Yourself","slug":"how-to-recognize-addiction-in-yourself","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/195447"}}],"fromCategory":[{"articleId":297561,"title":"Overcoming Internet Addiction For Dummies Cheat Sheet","slug":"overcoming-internet-addiction-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/297561"}},{"articleId":201643,"title":"The Three Phases of Compulsive Gambling","slug":"taking-a-look-at-the-three-phases-of-compulsive-gambling","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/201643"}},{"articleId":200634,"title":"Considering the Cost of Addiction to Families","slug":"considering-the-cost-of-addiction-to-families","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/200634"}},{"articleId":200160,"title":"Effects of Psychedelics and Hallucinogens","slug":"examining-the-effects-of-psychedelics-and-hallucinogens","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/200160"}},{"articleId":199936,"title":"Interventions: Breaking through Denial and Fear","slug":"interventions-breaking-through-denial-and-fear","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/199936"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281931,"slug":"addiction-and-recovery-for-dummies","isbn":"9781119886990","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"amazon":{"default":"https://www.amazon.com/gp/product/1119886996/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119886996/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119886996-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119886996/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119886996/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/addiction-and-recovery-for-dummies-2nd-edition-cover-9781119886990-203x255.jpg","width":203,"height":255},"title":"Addiction & Recovery For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><p><b>Brian F. Shaw, PhD, <b data-author-id=\"10562\">Paul Ritvo</b>, PhD,</b> and <b>Jane Irvine, DPhil,</b> are all university professors with more than 20 years&#39; experience in private consulting.</p>","authors":[{"authorId":10562,"name":"Paul Ritvo","slug":"paul-ritvo","description":" <p><b>Brian F. Shaw, PhD, Paul Ritvo, PhD,</b> and <b>Jane Irvine, DPhil,</b> are all university professors with more than 20 years&#39; experience in private consulting. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10562"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[{"title":"For Those Seeking Peace of Mind","slug":"for-those-seeking-peace-of-mind","collectionId":287563}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diseases&quot;,&quot;addiction&quot;,&quot;general-addiction&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119886990&quot;]}]\" id=\"du-slot-646273609e600\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diseases&quot;,&quot;addiction&quot;,&quot;general-addiction&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119886990&quot;]}]\" id=\"du-slot-646273609ee93\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":195447,"title":"How to Recognize Addiction in Yourself","slug":"how-to-recognize-addiction-in-yourself","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/195447"}},{"articleId":195441,"title":"How to Recognize Addiction in a Loved One","slug":"how-to-recognize-addiction-in-a-loved-one","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/195441"}},{"articleId":195439,"title":"Getting Help for an Addiction","slug":"getting-help-for-an-addiction","categoryList":["body-mind-spirit","physical-health-well-being","diseases","addiction","general-addiction"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/195439"}}],"content":[{"title":"How to recognize addiction in yourself","thumb":null,"image":null,"content":"<p>Dealing with an addiction means you stop wasting time and energy on self-deception and denial. Take a good, hard look at yourself and be perfectly honest. Are any of these statements true for you?</p>\n<ul>\n<li>Your substance-seeking behavior is increasing, or your compulsion to do the problematic behavior is increasing.</li>\n<li>Your main focus on living is getting and using the substance or doing the addictive behavior.</li>\n<li>You’re losing touch with the priorities in your life, such as friends, work, school, and family responsibilities, because of your substance use or addictive behavior.</li>\n</ul>\n"},{"title":"How to recognize addition in a loved one","thumb":null,"image":null,"content":"<p>If you suspect an addiction is happening in someone else look at this list of questions and see if the answer is yes or no. Does this person . . .</p>\n<ul>\n<li>Turn up late for functions or dates?</li>\n<li>No longer follow through consistently on commitments?</li>\n<li>Have more trouble with illness than usual?</li>\n<li>Have more problems at work than usual?</li>\n<li>Seem to be withdrawing from intimate contacts, especially with you?</li>\n<li>Have unexplained absences from or inconsistencies in their usual schedule?</li>\n<li>Appear to have a new set of friends whom you don’t get to meet?</li>\n<li>Have major financial fluctuations (for example, spending more or considerably less money than usual)?</li>\n<li>Have lapses of concentration or memory?</li>\n<li>Stay up later at night and sleep in more during the day?</li>\n<li>Have more trouble than usual getting it together in the morning?</li>\n<li>Seem surprisingly secretive about specific aspects of their life?</li>\n</ul>\n<p>While this checklist cannot diagnose an addiction, the more “yes” answers, the more likely your loved one is suffering from an addiction.</p>\n"},{"title":"Approaches to addiction treatment and recovery","thumb":null,"image":null,"content":"<p>Entering treatment for addiction entails finding the right method of treatment for you. Keep in mind that virtually all addiction recovery programs use one or more of these seven views on addiction:</p>\n<ul>\n<li><strong>Moral:</strong> People will and often do sacrifice anything to feed an addiction.</li>\n<li><strong>Disease:</strong> Addiction is a disease that causes unhealthy brain function.</li>\n<li><strong>Pharmacological:</strong> Addiction stems from chemical imbalances that some nonaddictive drugs can help with (for example, antidepressants, anti-anxiety medications, and some psychedelic medications).</li>\n<li><strong>Cognitive-behavioral:</strong> Cognitive distortions drive addictions and can be replaced with “healthy thinking” and healthy satisfactions.</li>\n<li><strong>Learning:</strong> Different kinds and levels of learning cause addiction. <em>Conditioning</em> is important as it can be largely automatic and dominant, involving less or little or no thinking.</li>\n<li><strong>Psychodynamic:</strong> Difficulties in emotional regulation cause extremes like numbing and emotional flooding — addictive substances can then calm, sedate, excite, and sexualize unhealthfully.</li>\n<li><strong>Biopsychosocial:</strong> Physical, psychological, and social aspects of addiction are addressed in combination treatments.</li>\n</ul>\n<p>These views are structured into programs in residential treatment centers (for example, 28-day programs) or outpatient centers, guided by professionals or self-help trainers who apply evidence-based treatments.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-05-15T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209422},{"headers":{"creationTime":"2016-03-26T22:58:23+00:00","modifiedTime":"2023-05-03T18:28:38+00:00","timestamp":"2023-05-03T21:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diseases","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34139"},"slug":"diseases","categoryId":34139},{"name":"Addiction","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34140"},"slug":"addiction","categoryId":34140},{"name":"General Addiction","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34142"},"slug":"general-addiction","categoryId":34142}],"title":"The Three Phases of Compulsive Gambling","strippedTitle":"the three phases of compulsive gambling","slug":"taking-a-look-at-the-three-phases-of-compulsive-gambling","canonicalUrl":"","seo":{"metaDescription":"Gambling involves the betting or wagering of valuables on uncertain outcomes and takes many forms — from games of chance to skill-based activities. People have ","noIndex":0,"noFollow":0},"content":"<i>Gambling</i> involves the betting or wagering of valuables on uncertain outcomes and takes many forms — from games of chance to skill-based activities. People have many motivations for gambling, but all involve the hope of gaining more.\r\n\r\nGambling is sometimes a rite of passage by which people discover more about themselves and how to compete with others. It is sometimes a way of life (for people such as casino pros and escape gamblers). It can be, in its healthiest form, a way of socializing and having fun.\r\n\r\nPathological gambling is a progressive disorder that involves impulse-control problems. The consequences of pathological gambling are severe and may be devastating to the addicted person's family and career, but the disorder can be treated.\r\n\r\nAs with all addictions, pathological gambling has personal, familial, and neurochemical aspects. Pathological gamblers may even have a genetic vulnerability, although such complex behaviors are unlikely to be traced to one specific gene in the same way some medical conditions, like cystic fibrosis, have been.\r\n\r\nProblem gambling pioneer Dr. Robert Custer identified three phases to a progressive gambling problem: a winning phase, a losing phase, and a desperation phase.\r\n<h2 id=\"tab1\" >Winning phase</h2>\r\nIn the winning phase, you may experience a \"big win\" or a series of smaller wins that result in excess optimism. You may feel an unrealistic sense of power and control and you're excited by the prospect of more wins. (\"Hey Doc, this is a sure thing. I'm betting the farm.\") At the same time, you can't maintain the excitement unless you're continually involved in high-risk bets. Your bets increase, and ultimately, the increased risk puts you in a vulnerable situation where you can't afford to lose . . . and then, sure as the sun rises, you do lose.\r\n<h2 id=\"tab2\" >Losing phase</h2>\r\nIn the losing phase, you may brag about past wins; how you had the casino or track or bookie on the ropes. But in the immediate situation, you're losing more than winning. You're more likely to gamble alone, and when not gambling, you're more likely to spend time thinking about how and when you'll gamble next.\r\n\r\nMost importantly, you're concerned with how you'll raise more money, legally or illegally. You may have a few wins that fuel the size of your bets. But the dominant pattern is that of losing. Moreover, making the next bet becomes more important than the winning of any previous bet.\r\n\r\nAs the losing continues, you start lying to family and friends and feeling more irritable, restless, and emotionally isolated. You start borrowing money that you're unsure about being able to repay.\r\n\r\nAs your life becomes unmanageable, you may be developing some serious financial problems. Your denial of the huge financial pressures that are building may seem unbelievable to some people: You're also likely to start <i>chasing your losses,</i> trying to win back what you lost. (\"Doc, I'll stop, but first I've got to get back to even.\") If you don't change your pattern, however, you'll be engaging in more and more self-destructive behavior.\r\n<h2 id=\"tab3\" >Desperation phase</h2>\r\nThe next phase, the desperation phase, involves still another marked change in your gambling behavior. You may now make bets more often than is normal, in more desperate attempts to catch up and \"get even.\" The behavior that's now out of control is associated with deep remorse, with blaming others, and with the alienation of family and friends.\r\n\r\nYou may engage in illegal activities to finance your gambling. You may experience a sense of hopelessness and think about suicide and divorce. Other addictions and emotional problems may also intensify during this phase and drag you down.","description":"<i>Gambling</i> involves the betting or wagering of valuables on uncertain outcomes and takes many forms — from games of chance to skill-based activities. People have many motivations for gambling, but all involve the hope of gaining more.\r\n\r\nGambling is sometimes a rite of passage by which people discover more about themselves and how to compete with others. It is sometimes a way of life (for people such as casino pros and escape gamblers). It can be, in its healthiest form, a way of socializing and having fun.\r\n\r\nPathological gambling is a progressive disorder that involves impulse-control problems. The consequences of pathological gambling are severe and may be devastating to the addicted person's family and career, but the disorder can be treated.\r\n\r\nAs with all addictions, pathological gambling has personal, familial, and neurochemical aspects. Pathological gamblers may even have a genetic vulnerability, although such complex behaviors are unlikely to be traced to one specific gene in the same way some medical conditions, like cystic fibrosis, have been.\r\n\r\nProblem gambling pioneer Dr. Robert Custer identified three phases to a progressive gambling problem: a winning phase, a losing phase, and a desperation phase.\r\n<h2 id=\"tab1\" >Winning phase</h2>\r\nIn the winning phase, you may experience a \"big win\" or a series of smaller wins that result in excess optimism. You may feel an unrealistic sense of power and control and you're excited by the prospect of more wins. (\"Hey Doc, this is a sure thing. I'm betting the farm.\") At the same time, you can't maintain the excitement unless you're continually involved in high-risk bets. Your bets increase, and ultimately, the increased risk puts you in a vulnerable situation where you can't afford to lose . . . and then, sure as the sun rises, you do lose.\r\n<h2 id=\"tab2\" >Losing phase</h2>\r\nIn the losing phase, you may brag about past wins; how you had the casino or track or bookie on the ropes. But in the immediate situation, you're losing more than winning. You're more likely to gamble alone, and when not gambling, you're more likely to spend time thinking about how and when you'll gamble next.\r\n\r\nMost importantly, you're concerned with how you'll raise more money, legally or illegally. You may have a few wins that fuel the size of your bets. But the dominant pattern is that of losing. Moreover, making the next bet becomes more important than the winning of any previous bet.\r\n\r\nAs the losing continues, you start lying to family and friends and feeling more irritable, restless, and emotionally isolated. You start borrowing money that you're unsure about being able to repay.\r\n\r\nAs your life becomes unmanageable, you may be developing some serious financial problems. Your denial of the huge financial pressures that are building may seem unbelievable to some people: You're also likely to start <i>chasing your losses,</i> trying to win back what you lost. (\"Doc, I'll stop, but first I've got to get back to even.\") If you don't change your pattern, however, you'll be engaging in more and more self-destructive behavior.\r\n<h2 id=\"tab3\" >Desperation phase</h2>\r\nThe next phase, the desperation phase, involves still another marked change in your gambling behavior. You may now make bets more often than is normal, in more desperate attempts to catch up and \"get even.\" The behavior that's now out of control is associated with deep remorse, with blaming others, and with the alienation of family and friends.\r\n\r\nYou may engage in illegal activities to finance your gambling. You may experience a sense of hopelessness and think about suicide and divorce. Other addictions and emotional problems may also intensify during this phase and drag you down.","blurb":"","authors":[{"authorId":10561,"name":"Brian F. Shaw","slug":"brian-f-shaw","description":" <p><b>Brian F. Shaw, PhD, Paul Ritvo, PhD,</b> and <b>Jane Irvine, DPhil,</b> are all university professors with more than 20 years&#39; experience in private consulting. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10561"}},{"authorId":10562,"name":"Paul Ritvo","slug":"paul-ritvo","description":" <p><b>Brian F. 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Crohn's & Colitis 8 Things That Can Worsen Crohn’s & Colitis Symptoms

Article / Updated 06-06-2023

Taking your medications as prescribed is one way to keep your Crohn’s and colitis under control. However, the disease can become active despite taking medications. Certain things are known to trigger Crohn’s and colitis flares or increase your symptoms. But if you know about these triggers ahead of time — and avoid them — you can help yourself stay in remission and avoid flares. Here are the common triggers for Crohn’s and colitis: Smoking: Smoking not only increases your risk of having Crohn’s disease, but also makes the disease worse, causing you to have more flares. Studies have also shown that smoking brings Crohn’s disease back after surgery. Drugs: A variety of drugs can trigger Crohn’s and colitis symptoms, including frequent use of non-steroidal anti-inflammatory drugs (NSAIDs), such as Motrin, Advil, or Aleve. Certain antibiotics (such as ciprofloxacin and penicillin) increase your risk of having infection of your intestines, which can mimic acute flare. Talk with your doctor if you have any concerns about medications you’ve been prescribed. Don’t stop taking a prescribed antibiotic without consulting with your doctor first. Diet: Certain foods may give you more problems than others, but everyone reacts differently to different foods — so what your sibling with Crohn’s or colitis can tolerate and what you can tolerate may be different. Pay attention to which foods are giving you trouble and avoid them in the future. Here are some common culprits: Artificial sweeteners Fatty foods High-fiber food Gas-producing food (lentils, beans, legumes, broccoli) Caffeine Spicy foods Nuts and seeds Dairy products (if you’re lactose intolerant) Wheat and other products (if you’re sensitive to gluten) Alcohol: Studies have not shown that drinking adversely affects the inflammation in Crohn’s and colitis patients. Alcohol does, however, irritate the intestines and can worsen symptoms of diarrhea in some patients. It can also interact with certain medications you may take for your disease, such as metronidazole and methotrexate. Dehydration: Active disease makes you go to the restroom frequently, causing you to lose water and salt and putting you at risk for dehydration. Dehydration itself can cause stress to your body functions and cause more weakness and inability to cope with illness. And a vicious cycle starts. . . . Bottom line: Stay hydrated by drinking at least eight 8-ounce glasses of clean water a day. The amount of water you need may vary depending on your age, weight, activity level, and body fluid losses (such as water lost during diarrhea). Talk with your doctor and dietitian about your total daily water requirement. Depression: Studies have shown that depression can cause disease flare. You can have more symptoms and an increase in inflammation of the intestines when you’re depressed. Your doctor may prescribe an antidepressant to treat depression and, thus, reduce the symptoms of your Crohn’s or colitis. Be sure to talk with your doctor if you’re feeling depressed. Lack of sleep: Sleep can affect the immune system, and poor sleep or sleep deprivation can activate inflammation. Poor sleepers tend to have more inflammation of their intestines and are at risk for future flares. Getting an uninterrupted seven to eight hours of sleep can keep your symptoms at a bay. Stress: Stress has a negative impact on the immune system. Physical and emotional stress has been shown to cause disease flare and an increase in symptoms. Nobody has a stress-free life, but do what you can to keep your stress at a minimum, even if that means taking a yoga class or dropping the kids off at your health club’s daycare center while you sit in the sauna for 30 minutes. (Just make sure to stay hydrated if you’re sweating out your stress.)

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Alternative Medicine How to Naturally Restore Healthy Bacteria After Antibiotics

Article / Updated 06-05-2023

A natural cures approach to life doesn’t mean you should never take treatment for ailments. Antibiotics are necessary for treating severe bacterial infections, but they’re often overused and frequently cause more harm than good: Antibiotics don’t just target the bad bacteria. They also wipe out many of the beneficial bacteria that improve digestion and produce nutrients, such as B vitamins, that your body needs to survive. Killing off beneficial bacteria upsets the delicate balance of intestinal microflora, leading to yeast overgrowth and infection. Alterations of the gut flora can have devastating effects on your overall health. The bacteria in your gut shapes your metabolism and can affect your behavior and your ability to fight pathogens. Overuse of antibiotics over time results in bacteria that are resistant to the antibiotic, making the medication less effective or completely ineffective in treating the infections they were developed to cure. Even if you don’t take prescription antibiotics, many of the foods you eat probably contain antibiotics. Seventy percent of all antibiotics are sold to commercial livestock suppliers, so if you consume meat or dairy products from these suppliers, you’re probably getting a daily dose of antibiotics. To reduce your exposure to antibiotics from these sources, purchase free-range, grass-fed, pastured animal products. Take antibiotics only for bacterial infections that threaten life or limb, never for viral infections, such as the common cold, the flu, most coughs and sore throats, some ear and sinus infections, or bronchitis. Antibiotics do not cure viral infections. Using antibiotics to treat viral infections only kills the good bacteria in your system and contributes to making bacteria more resistant to antibiotic treatment. If you must take an antibiotic to treat a bacterial infection, then follow this protocol to help preserve the good bacteria and restore a healthy balance of microflora in your gut during and after antibiotic treatment: During the time you’re taking the antibiotic, maintain a healthy gut by taking the following supplements: Colostrum: 10,000 mg daily L-glutamine: 3 grams twice daily For 30 days, including the time you’re taking the antibiotic, take the following probiotics: Saccharomyces boulardii: 250 mg twice daily Multistrain containing Lactobacillus acidophilus, Bifidobacterium longum, and Lactobacillus plantarum: 15 billion CFUs After the 30 days, switch to lower maintenance doses of broad-spectrum probiotics: Multistrain probiotic: 5 billion CFUs daily, containing 3 billion Lactobacillus helveticus, 1 billion Lactobacillus rhamnosus, and 1 billion Bifidobacterium longum HOWARU bifido (Bifidobacterium lactis): 15 billion CFUs daily Follow these dietary suggestions: Consume whole foods with plenty of vegetables, oily fish, and quality proteins. Consume fermented foods, including sauerkraut, kvass, kombucha, kimchi, pickles, and fermented vegetables. These are a great source of probiotics. Avoid foods that feed yeast and pathogenic bacteria, including sugar, juice, wheat, and potatoes.

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Alternative Medicine Essential Oils & Aromatherapy For Dummies Cheat Sheet

Cheat Sheet / Updated 06-02-2023

Aromatherapy is built around the healing properties of essential oils to help treat minor — and even more severe — ailments to enhance relaxation and boost your mental acuity. Buying the right type of oil is important to realize the full benefits of aromatherapy.

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Belly Fat Diet Tips for Sticking to Your Diet at Parties

Article / Updated 05-22-2023

When you are on a diet to lose belly fat, you may be making a few common mistakes when you attend social events. And making these mistakes means you’ll be facing even greater challenges. So avoid doing the following, and you’ll be on your way to sailing through the next social event: Getting too hungry: Don’t ever let yourself get too hungry (whether you’re at home or at an event). When you get too hungry, you start to crave more food, eat too fast, and ultimately make the wrong food choices and eat too much of them. So before you go to a party or event, eat something. Chances are you’ll get there and the food won’t be served for a few hours anyway. So you’ll be there socializing and standing around, maybe having a glass of wine (which makes you even more hungry), and then by the time the food comes out, you won’t be able to control yourself. So grab a light meal or snack before you walk out the door. The best option is some lean protein, a healthy fat, or some vegetables. Having poor food options: Have you ever gone to a house party only to find that every item on the menu was high in saturated fat or refined carbohydrates? What do you do in these situations? If that one food choice is your only option, you have to eat it. Luckily, you can introduce another choice. Before attending a social event, offer to bring a dish. Make a dish that fits within the guidelines of your Belly Fat Diet plan. Not only will your host appreciate the thought, but you’ll also ensure you have at least one healthy option available to you. Overfilling your plate, or not using a plate at all: Don’t pick at party food. Get yourself a small plate and place the food on it before digging in. Doing so helps you see how much you’re truly eating. To help prevent overindulging from wanting to try a little of everything, survey the food before filling your plate. Walk around to see what’s available. On a scale from 1–10, which foods are the 9s and 10s (the foods you like the most)? Only fill your plate with these options, and skip the ones you don’t really love. Giving in to food pushers: If the party host or family member tends to push food or drinks at you, keep a glass of water on hand at all times or a small plate filled with vegetables so you can ensure them you have already been taken care of. Stationing yourself near tempting food: Watch where you position yourself at social gatherings. It’s so easy to eat mindlessly when you’re surrounded by food. If you’re sitting directly across from a favorite dish or appetizer, you’re going to be tempted to go back for seconds (or worse). Instead, try to sit away from the food. If you can’t escape, at least sit near a more healthy dish. That way if you go back for additional servings, you won’t kill your weight loss efforts. Also, focus on the social aspect of the event and try to talk and mingle to distract yourself from the food. Drinking too much alcohol: If you’re drinking alcohol, be careful about how much you have and when you have it. Throughout a long party, it’s easy to have a few glasses over the period of a few hours. But remember that a few glasses sock you with a lot of calories before you even dig into the meal. Also, alcohol stimulates appetite, causing you to be more likely to eat larger portions. Chowing down on leftovers: If you’re hosting a party or event, send the less-than-belly-friendly leftovers home with guests so they aren’t around and tempting you for days after the party. Leftovers often lead to more weight gain than the meal itself — especially around the holidays. Allow yourself to enjoy a dessert or dish that you’d usually avoid, but keep the portion small. Eat it slowly so you can really savor it and feel satisfied.

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Belly Fat Diet Ten Behaviors for a Flat Belly

Article / Updated 05-22-2023

Some behaviors can actually help to shrink your waistline and help you keep weight off for good. Here are ten of the best behaviors to start incorporating today to lose weight and banish belly fat for good. Deep Breathing: Stress can pack on belly fat and lead to a host of medical issues if not controlled. One of the quickest ways to reduce your stress levels and bring stress hormones (the ones that trigger belly fat storage when elevated for long periods of time) back to normal is by deep breathing. Taking a few long, deep breaths can help to instantly relax you and cut your overall stress. Meditating: Meditation is the practice of focusing and concentrating on one particular thing, whether that be a particular sound or object or even your own breath. This increased focus and concentration helps to reduce stress and promote relaxation. In fact, studies show that people who meditate on a regular basis experience less anxiety and depression as well. Exercising in short bouts: The more exercise the better, but you may not have the time or ability to exercise for long periods of time, especially when first starting out. So instead of trying to pack in 30 minutes of exercise at one time, space it out. Research has shown that working out in 10-minute intervals three times a day is just as effective for weight loss as working out for 30 minutes at once. Sleeping: Sleep is such an important factor in banishing belly fat. Without adequate sleep, your stress levels increase, thus causing you to pack on pounds and fat around your midsection. Lack of sleep is also associated with reduced levels of leptin, the hormone that helps regulate appetite and metabolism. A leptin decrease stimulates appetite and promotes overeating. So in order to shrink your belly, it’s vital to get enough shuteye. Aim for seven to eight hours a night. Chewing slowly: When you eat rapidly, your body can’t recognize when you’ve eaten enough. To slow yourself down, make it a point to chew each bite at least ten times and make sure to put your fork or spoon down in between bites. Frequent snacking: One major key to losing weight and keeping it off is to not let yourself get too hungry. When you get too hungry, you experience strong food cravings, so when you do get a chance to eat, you eat the wrong things and eat too quickly, which can prevent you from recognizing your body’s cues as to when you’ve eaten enough. Have a small meal or snack every few hours to keep you from getting too hungry. Staying hydrated: When you’re slightly dehydrated, your body holds onto more water. This excess water weight can give you a bloated or puffy look, especially in your midsection. Slight dehydration can also increase your cravings and appetite because your brain may misinterpret thirst for hunger. So drink up to slim down! Aim for 64 ounces (8 cups) of water daily. Avoiding salt: The more sodium you consume, the more water weight you retain. This water weight then bloats your belly, making your waistline look larger than it really is. So put down the salt shaker and choose fresh, whole foods over salty processed ones. Keeping a journal: One of the absolute best ways to get yourself on track with a weight loss plan (and maintain it) is by keeping a food journal. By tracking everything you eat and drink, you can notice when you begin to consume belly-bloating foods as well as double-check that you’re eating belly-fat-burning nutrients on a regular basis. Stretching: Stretching is a great way to increase flexibility, strengthen muscles, and decrease stress. In addition, regular stretching helps to reduce exercise-related injuries, which can derail your fitness routine. Aim to spend a minimum of five to ten minutes every day doing a few brief stretches.

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Belly Fat Diet Protein Portions to Help You Feel Full and Fight Fat

Article / Updated 05-22-2023

Protein is essential to your belly-blasting plan because it helps to keep you full and prevents muscle loss while losing fat mass. However, you need to take in the right amount of protein each day. Taking in too much or too little can sabotage your weight loss efforts. Credit: ©iStockphoto.com/Lyredmila Suvorova 2009 Except where noted, one serving size of each of the foods in the following tables equals 1 ounce of protein. Portion Sizes of Lean Protein Choices Food Size of a Serving Fish All fish, including salmon, flounder, halibut, trout, cod, tilapia, herring, grouper, swordfish, and so on 1 ounce Canned tuna in water 1/4 cup Canned sardines in water 2 sardines Shellfish (clams, shrimp, crab, lobster, scallops, oysters, and so on) 1 ounce Imitation shellfish 1 ounce Poultry Chicken breast, white meat, skinless 1 ounce Turkey breast, white meat, skinless 1 ounce Cornish hen, skinless 1 ounce Ground turkey, 100% breast meat 1 ounce Ground chicken, 100% breast meat 1 ounce Pork Tenderloin 1 ounce Center chop loin 1 ounce Fresh ham 1 ounce Boiled ham 1 ounce Canadian bacon 1 ounce Beef (for all cuts, choose USDA Select and Choice cuts and trim all visible fat) Flank steak 1 ounce Round 1 ounce Tenderloin 1 ounce Eye of round roast or steak 1 ounce Sirloin tip side steak 1 ounce Top round roast and steak 1 ounce Bottom round roast and steak 1 ounce Top sirloin steak 1 ounce Game Buffalo (bison) 1 ounce Venison 1 ounce Ostrich 1 ounce Goose (cooked without skin) 1 ounce Lamb Leg of lamb 1 ounce Loin chops 1 ounce Loin shoulder 1 ounce Cheese Fat-free or part-skim varieties with 3 grams of fat or less per ounce 1 ounce Fat-free or part-skim cottage cheese 1/4 cup Fat-free or part-skim ricotta cheese 1/4 cup Parmesan cheese 2 tablespoons Other Legumes/lentils (equals 1 protein and 1 starch serving) 1/2 cup Eggs 1 egg Egg whites 2 egg whites or 1/4 cup liquid egg substitute Tofu 1/2 cup Edamame 1/4 cup Vegetable burger 1 burger (equals 2 ounces protein) Deli meat (choose varieties with 3 grams of fat or less per serving) 1 ounce Portion Sizes of Medium- and High-Fat Protein Choices Food Size of a Serving Fish Fried fish 1 ounce Fried shellfish 1 ounce Sautéed fish or shellfish in oil/butter 1 ounce Tuna canned in oil 1/4 cup Poultry Chicken, dark meat 1 ounce Chicken, with skin 1 ounce Turkey, dark meat 1 ounce Turkey, with skin 1 ounce Fried chicken or turkey 1 ounce Ground chicken/turkey, dark meat 1/4 cup Pork Top loin 1 ounce Chop 1 ounce Cutlet 1 ounce Boston butt 1 ounce Taylor ham 1 ounce Spare ribs 1 ounce Ground pork 1 ounce Pork sausage 1 ounce Bacon 3 slices Hot dog 1 ounce Beef (any USDA Prime grade of meat counts as a medium/high-fat protein) Ground beef 1/4 cup Corned beef 1 ounce Filet mignon 1 ounce Porterhouse steak 1 ounce New York strip steak 1 ounce T-bone 1 ounce Rib-eye 1 ounce Prime rib 1 ounce Short rib 1 ounce Lamb Rib roast 1 ounce Ground lamb 1 ounce Cheese Part-skim or full-fat cheese with more than 3 grams of fat per ounce 1 ounce Other Sandwich meats with more than 3 grams of fat per ounce 1 ounce

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Belly Fat Diet How to Find Support for Healthy Lifestyle Changes

Article / Updated 05-22-2023

If you’re trying to lose weight and reduce your belly fat, but your husband keeps bringing home pizza every night and your kids are always eating ice cream while you’re in the room, you may find staying on track challenging. To be successful, you may need to recruit support of all kinds, from friends and family, from professionals, and from the Internet. Creating a support network with friends and family One of the best ways to stay on track with your healthy lifestyle is to tell your friends and family about your weight loss and health goals (and why you’re striving for them). If your family and friends know you’re trying to eat healthier options, such as whole grains instead of refined carbohydrates, they may try to be more supportive. Family and friends can also be a great support team when you’re trying to include more physical activity in your daily routine. So ask around. Maybe a friend would love to walk with you in the mornings, or perhaps your kids would love to kick the soccer ball around together at night. Finding a consistent exercise partner helps to make you more accountable as well. Bringing in professional help Sometimes you need more than just the support of your friends and family to be successful. In these cases, you may find that professional help is just what you need to achieve and, most importantly, maintain your health and weight goals. For example, if you’re struggling with eating due to emotional reasons rather than hunger, speaking to a licensed mental health provider can be a great way to learn strategies to fight emotional eating. And if you need help customizing your meal plan to meet specific dietary or medical needs or help finding motivation to get started with a weight loss and fitness routine, consulting with a registered dietitian, such as myself, is your best option. To find a qualified health professional, ask your primary care physician for referrals, contact your insurance carrier for a list of names of in-network providers in your area, or look online in healthcare provider directories for someone who specializes in your needs. Getting online weight loss support Finding support doesn’t mean you have to leave the comfort of your own home. You can find plenty of motivation and advice online. For instance, you can find many great low-cost or no-cost communities online that allow you to talk with other folks striving to lose weight and improve their health. This type of forum can be a great way to share tips, gain motivation, and foster support. Here are some great online forums to check out: Erin Palinski online: Need advice on your Belly Fat Diet plan, getting motivated to lose weight, or adjusting your meal plan to meet your specific health and weight loss needs? This website, provides online and phone coaching, custom meal planning, webinars, and even a free newsletter with tips and ideas. Hello Life: This website contains many active forums on areas of health and wellness, including everything from mental health to weight loss. It also provides insightful articles and Q&A from health experts. Weight Loss Buddy: This is a great site to gain support. You can blog, share pictures and videos, and even keep track of your food and weight loss efforts. This site is a great way to connect with others that share the same goals as you and receive praise and words of encouragement to maintain your motivation to stay on track and achieve your goals. Be careful when looking for information online. Remember that anyone can put up a website or blog. When looking for health information online, make sure you do your research. Look for credible sites run by true medical professionals or organizations. And look for information that’s backed by scientific research.

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Metabolism Boosting Your Metabolism For Dummies Cheat Sheet

Cheat Sheet / Updated 05-22-2023

Along with making some lifestyle changes and adding exercise, your diet has a lot to do with boosting your metabolism. Sometimes making the right choices about what to eat isn't so easy, and these decisions are often fraught with anxiety because of the conflicting messages we all receive about food and health in the media. It doesn't have to be so tough. With a little foreknowledge and preparation, you can eat foods that will boost your metabolism without being stressed out about it.

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General Addiction Addiction and Recovery For Dummies Cheat Sheet

Cheat Sheet / Updated 05-15-2023

To overcome an addiction, first you need to recognize addiction in yourself or a loved one. Then, explore addiction recovery programs and treatment methods and decide how to deal with your addictive behavior, or that of a family member or friend.

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General Addiction The Three Phases of Compulsive Gambling

Article / Updated 05-03-2023

Gambling involves the betting or wagering of valuables on uncertain outcomes and takes many forms — from games of chance to skill-based activities. People have many motivations for gambling, but all involve the hope of gaining more. Gambling is sometimes a rite of passage by which people discover more about themselves and how to compete with others. It is sometimes a way of life (for people such as casino pros and escape gamblers). It can be, in its healthiest form, a way of socializing and having fun. Pathological gambling is a progressive disorder that involves impulse-control problems. The consequences of pathological gambling are severe and may be devastating to the addicted person's family and career, but the disorder can be treated. As with all addictions, pathological gambling has personal, familial, and neurochemical aspects. Pathological gamblers may even have a genetic vulnerability, although such complex behaviors are unlikely to be traced to one specific gene in the same way some medical conditions, like cystic fibrosis, have been. Problem gambling pioneer Dr. Robert Custer identified three phases to a progressive gambling problem: a winning phase, a losing phase, and a desperation phase. Winning phase In the winning phase, you may experience a "big win" or a series of smaller wins that result in excess optimism. You may feel an unrealistic sense of power and control and you're excited by the prospect of more wins. ("Hey Doc, this is a sure thing. I'm betting the farm.") At the same time, you can't maintain the excitement unless you're continually involved in high-risk bets. Your bets increase, and ultimately, the increased risk puts you in a vulnerable situation where you can't afford to lose . . . and then, sure as the sun rises, you do lose. Losing phase In the losing phase, you may brag about past wins; how you had the casino or track or bookie on the ropes. But in the immediate situation, you're losing more than winning. You're more likely to gamble alone, and when not gambling, you're more likely to spend time thinking about how and when you'll gamble next. Most importantly, you're concerned with how you'll raise more money, legally or illegally. You may have a few wins that fuel the size of your bets. But the dominant pattern is that of losing. Moreover, making the next bet becomes more important than the winning of any previous bet. As the losing continues, you start lying to family and friends and feeling more irritable, restless, and emotionally isolated. You start borrowing money that you're unsure about being able to repay. As your life becomes unmanageable, you may be developing some serious financial problems. Your denial of the huge financial pressures that are building may seem unbelievable to some people: You're also likely to start chasing your losses, trying to win back what you lost. ("Doc, I'll stop, but first I've got to get back to even.") If you don't change your pattern, however, you'll be engaging in more and more self-destructive behavior. Desperation phase The next phase, the desperation phase, involves still another marked change in your gambling behavior. You may now make bets more often than is normal, in more desperate attempts to catch up and "get even." The behavior that's now out of control is associated with deep remorse, with blaming others, and with the alienation of family and friends. You may engage in illegal activities to finance your gambling. You may experience a sense of hopelessness and think about suicide and divorce. Other addictions and emotional problems may also intensify during this phase and drag you down.

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