TRUE STORY: You don't
need to count calories in order to lose weight. Yes,
of course, calories matter when it comes to weight loss—burn more than you
consume each day, and you'll blast away your stomach fat—but that doesn't mean
you have to log them religiously to ensure you're eating less. (Not to mention,
if you're familiar with counting calories, you know it makes eating feel as fun
as math class.) So instead of pulling out your logbook and pens, follow these
tips and you'll naturally begin to drop weight while healing your body and
satisfying hunger pangs, ensuring your belly doesn't constantly ring the alarm
that's it's hungry.
HAVE A PLAN: Without
a plan, you're at risk of making poor diet decisions (like ordering take-out
after a long day at work). Plus, figuring out what you want to make for dinner
is a surefire way to drain willpower and make you want to reach for a cookie
once dinner is finished. Planning your meals is one of the easiest ways to help
you cut unnecessary calories and regain control of your food intake.
COOK YOUR OWN
MEALS AS OFTEN AS YOU CAN: Frequently preparing your own food means you put the
calorie-cutting power in your own hands—not in the hands of the restaurateurs
who have no stake in your weight-loss journey. On average, frequent home cooks
consume 137 fewer calories and 16 fewer grams of sugar every day compared to
those who regularly eat at restaurants!
LIMIT ADDED SUGAR: One of the simplest ways to cut
calories is by limiting products with absurd amounts of added sugar. These
simple carbs are nearly void of nutrients (making them the definition of
"empty calories"), can cause you to always be hungry (which means
you're likely to overeat), and can mess up your insulin response, leading to
type II diabetes, insulin resistance, and obesity. Replace cookies with fresh
fruit, try taking your coffee black, and swap out your soda with any one of these healthy soda alternatives.
START THE DAY WITH
2: Glasses of water that is.
"Every process in your body takes place in water—from helping to flush
waste from your colon to the efficient functioning of your metabolism,"
explain The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames,
RDN, CDN, CFT. "Also, inadequate water intake quickly leads to dehydration,
and even being slightly dehydrated immediately impacts energy levels." So,
jumpstart your metabolism and boost your energy by downing a solid 16 ounces in
the a.m. Ensuring your body is functioning at its best will make it easier to
keep active without feeling groggy, and in turn, allow you to burn more
calories.
NOURISH YOUR METABOLISM: When you try to lose
a significant amount of weight by cutting too many calories at once, you put
your metabolism at risk. And that's exactly what happened to thirteen of the
fourteen contestants back from The Biggest Loser Season 8, who if you remember, all gained back weight after the
finale. When researchers probed into the why, they found their metabolisms had
decreased significantly—so they were burning fewer calories than the average
person at their weight—and their levels of the "I'm hungry" hormone,
leptin, were higher than normal. Through a mechanism known as "metabolic
adaptation," your body will actually slow down during a severe calorie
deficit because it thinks you're in survival mode. If you're starving yourself,
you make it harder for your body to sustain long-term weight loss. Instead,
switch your diet to healthier foods and follow the rest of the tips below.
EAT SLOWLY AND WITHOUT DISTRACTIONS: The simple solution
to keep from overeating during a meal? Eat with intention! When we eat, your
stomach's stretch receptors signal your brain that you're full when there's
enough food in it. But there are two key factors to allow that to work: (1)
spending time eating—it takes around 20 minutes for the "I'm full"
signal to reach your brain—and (2) minimizing distractions—if your brain is
busy doing something else, it can be distracted from receiving your satiety
signals.
FEEL FREE TO SNACK: Contrary to what you
may have heard, munching on the right snacks throughout the day is one of the best
ways to shrink your waistline. In fact, researchers found that participants
lost significantly more body weight when they incorporated low-sugar,
high-protein snacks into their daily food routine, according to a recent study.
So how do these mini-meals contribute to your slim-down? Fitting in healthy,
high protein snacks helps to maintain blood sugar levels—which keeps your
brain from triggering hunger pangs—and prevents your body from indulging in
high-energy foods after what feels like a long day of starvation.
LISTEN TO YOUR BODY: Do you always feel
bloated after eating grains? Are you a dairy-lover but constantly feel
congested? Many of us try to work through these problems, brushing them off our
shoulders like they're not an issue. But in reality, they might be signs of a
food intolerance or allergy, which could be contributing to extra inflammation,
a weakened immune system, and weight gain. Learn to listen to what your body
tells you by keeping note of any discomforts in a food journal.
KNOW THAT FATS AREN'T THE ENEMY: One of the nutrients
that used to get a bad rap, the right kinds of healthy fats—like fish, nuts,
avocados, and olive oil—can fill you up, ensure your body can absorb essential,
fat-soluble vitamins, and may actually help you burn fat by increasing levels
of fat-burning, metabolism-boosting hormones like adiponectin.
MAKE YOUR MEALS 'GRAM-WORTHY’: Spending the time to make your plate of food look gorgeous will
pay off in the long run—and we're not just talking about the fact that you'll
rack up extra likes on Instagram. This tactic can help encourage you to load
your plate up with more colorful, fresh veggies, and can even make your food
taste better! A study published in the journal Health Psychology found that when participants
spend time preparing the food they make—which you'll end up doing to make sure
you have a picture-perfect dish—they actually found the food to be significantly
more satisfying than those who had the food prepared for them, even if the food
was "healthy."
FILL UP WITH FIBER: Adequate fiber
intake is essential to a balanced diet because this macronutrient helps keep
you fuller longer, cleans out your bowels, and certain kinds of soluble
fiber—namely prebiotics—even feed the helpful bacteria that live in your gut.
When your gut bugs munch on these prebiotics, they ferment them into
anti-inflammatory fatty acids which have been known to switch off your fat
genes so you can lose weight without counting calories. Plus, providing your
belly biome with fuel will help mend an off-kilter gut which has been damaged
by a high-saturated-fat, high-sugar diet.
INCORPORATE MORE PROTEIN: Rather than racking
up calories, just try to eat more protein during every meal—and yes, that
includes in those carb-laden bowls of pasta as well. This slow-digesting
macronutrient helps decrease appetite, squashes cravings, and boosts your
metabolism by directly nourishing your calorie-burning muscles. Love smoothies?
There are plenty of protein powders out there that will totally step up
your blender game.
TAKE A DEEP BREATH: And just relax.
When you're constantly stressed out, your body secretes a stress hormone known
as cortisol. And that's bad news for your belly. Because cortisol is
evolutionarily linked to alerting your body to external dangers (like that bear
running towards you) and low blood-glucose levels, it forces your body to store
fat and revs up your hunger, meaning you'll start craving that donut even if
your stomach is actually full.
MAKE HEALTHY EATING A HABIT: If you've ever
counted calories before, you know that it can suck the pleasure right out of
eating—making it feel more like a second job and only increasing your risk of
suffering from food guilt. Don't let your life revolve around your diet.
Instead, sculpt your diet around a healthy life. Trust us, once you start,
you'll learn to enjoy the bike rides, getting enough sleep, and cooking at
home. Soon, maintaining a healthy diet will just become part of your new
lifestyle.
GO MEATLESS ONCE A WEEK: Reap the benefits of
vegan foods without completely eschewing meat! Study after study has shown
that those who eat the least amount of meat are less likely to be obese, have
lower BMIs, and the least body fat levels. It's not that meat is the enemy,
it's just that these high-protein foods tend to fill you up before you can fork
your way over to the veggies, which are known to possess fat-fighting,
waist-trimming powers.
KEEP HAPPY HOURS TO A MINIMUM: While fermented
drinks like wine and beer are ok to have in moderation, drinking in excess can
put you at risk for liver disease, diabetes, and even certain cancers. And
slogging back drinks just ends up amounting to extra calories. In fact,
increasing alcohol consumption during vacation is one of the reasons you can
gain an extra pound on your week off!
FALL IN LOVE WITH FERMENTED FOODS: Speaking of
fermented foods, you should eat more of them! If you're unfamiliar, fermented
foods—like sauerkraut, yogurt, kimchi, sourdough bread, and even beer and
wine—are full of beneficial bacteria known as probiotics. When ingested, these
probiotics are speculated to be able to keep your gut microbiome (the
population of over 100 trillion bacteria living in your belly) balanced. When
your bug community is off kilter, studies have found symptoms such as weight
gain, depression, an increase in hunger hormones, and more cravings for fatty
and sugary foods, which feed the harmful bugs—and pack on pounds to your frame.
FOLLOW THE 80-20 RULE: Because creating
healthy habits takes time, be sure to leave room for error during your
weight-loss journey. The idea is simple: just eat healthfully 80 percent of the
time and leave 20 percent of the time to splurge. That way, you won't feel
guilty and stressed if you happen to nab a slice of pizza at your cousin's
backyard party. Just try to keep the bar high on your indulgences. For example,
make your own homemade desserts using quality ingredients instead of buying
those packaged, processed cakes.
GIVE UP ULTRA-PROCESSED JUNK: Sure, packaged junk
can be convenient, but so can fruit and veggies when you buy them for yourself!
Ultra-processed foods—which are made up of substances not generally used in
cooking like flavors, colors, emulsifiers, and other additives—like bread,
soda, cookies, and frozen meals, make up a staggering 90 percent of the added
sugar the average American consumes. Replacing junk with real food will up your
satiety and help you rid your body of inflammation-inducing artificial ingredients.
AVOID DRINKING YOUR CALORIES: And that's not just
limited to soda. We're also talking about milkshakes, franken-coffees, and
bottled teas. That's because the calories from sugary beverages aren't
accompanied by other nutrients, and often just leave you feeling hungry. It's
far more satisfying to eat food—and it's healthier, too. In fact, it's even
backed by science! Energy obtained from drinking fluids has been shown to be
less satisfying than calories from solid foods, which causes us to drink more
(and a greater number of calories) before we feel satisfied, according to a
study in the American
Journal of Clinical Nutrition.
GET YOUR HEART PUMPING EVERY DAY: We know life
sometimes get in the way—whether it's work, travel, or extracurriculars with
the kids—and it cuts into your exercise routine. But it's not the end of the
world. Just as long as you get your heart rate up and your blood pumping either
by walking through the hallway or taking the stairs instead of an elevator,
you'll keep your health and body in shape. Plus, a study published in BMJ found
that walking one minute twice an hour could minimize spikes in blood sugar and
lower post-meal insulin levels in overweight participants. And that can
directly correlate to fewer calories stored as fat in the long run. You don't
have to adhere to your regimen religiously—only realistically.
ALLOW FOR ANTIOXIDANTS: Almost all veggies
contain a group of compounds known as antioxidants, but some of the best
sources are blueberries, green tea, and apples. The specific compounds vary
among fruits and veggies, but they all tend to have one thing in common: they
mop up inflammatory, DNA-damaging free radicals which contribute to maladies
that range from weight gain to Alzheimer's and cancer. In fact, a recent review
that examined over 1.5 million people in the Journal of the American Osteopathic Association made
a connection with an increased risk of all-cause mortality and meat consumption.
Experts speculate the reasoning behind the correlation is that people who eat a
lot of red meat also tend to eat fewer plant-based foods, so they consume fewer
of their protective antioxidants and nutrients.
MAKE YOUR OWN SALAD DRESSINGS: Not only because
many salad dressings have more sugar than chocolate syrup, but because making
your own salad dressings means you can use the healthiest ingredients. Rather
than the inflammatory soybean oils used in the bottled stuff, grab a bottle of
extra virgin olive oil, whose phenols have been known to help lower blood pressure.
Combine with some apple cider vinegar—a detoxifying liquid that promotes better
digestion and prolongs feelings of fullness—some dijon mustard, salt and
pepper, and you're ready to go!
MAINTAIN AN EXERCISE REGIMEN: Don't get us wrong
maintaining a healthy, balanced diet is an important aspect of any weight
maintenance plan. But sticking to an exercise program may be key to keeping the
pounds off long-term, according to University of Alabama researchers.
Researchers noticed that participants who stopped breaking a sweat after losing
weight experienced a dip in their metabolism while those who continued to work
out for just forty minutes three times a week continued to fry calories at the
same rate and maintained weight loss. So be sure to add some cardio and
resistance training into your routine. The cardio will help you burn off the
occasional beer or cheat meal and the resistance training will help stimulate
muscle growth. Because muscle burns more calories than fat at rest, your
bulging biceps will help you get and keep you trim.
BUY SMALLER PLATES: Weighing slices of
chicken and spooning out exact tablespoons of rice isn't just demanding; it
makes eating feel more like a job than a need to fuel your body. Instead,
easily reduce portion sizes by investing in a new set of smaller plates.
When your meal fills up your entire plate, it can trick your brain into
thinking it's consuming more calories than it would if the same amount of food
sat diminutively on a larger vessel.
CARRY A REUSABLE WATER BOTTLE: Not only does water
help fill you up but keeping yourself hydrated can help ward off misunderstood
hunger pangs. That's why we recommend carrying a water bottle around with you
everywhere—just make sure it isn't the plastic variety. Plastic bottles are
made with Bisphenol A (BPA) a hormone-mimicking chemical which can negatively
impact fertility in both men and women and has also been linked to obesity: A
study published by Harvard researchers found that adults with the highest
concentration of BPA in their urine had significantly larger waists and odds of
being obese than those in the lowest quartile.
STEEP A CUP: Steeping a cup of green tea can help you slim
down—stat. This brew is full of belly-fat-fighting catechins, a type of
antioxidant which blasts adipose tissue by revving up your metabolism while
increasing the release of stored fat from fat cells. In fact, a recent study
found that participants who combined a daily habit of four cups of green tea
with a 25-minute sweat session lost two more pounds than exercisers who didn't
drink the belly-melting elixir. Impressive! Plus, if you swap out your sugary
cuppa joe for tea, you'll save yourself extra calories on top of the ones
burned by your boosted metabolism.
HIDE YOUR VICES: Planning on curbing your junk food consumption?
Start by getting your dietary kryptonite out of the kitchen. When you keep your
vices visible on kitchen counters or in prime storage space, you set yourself
up for failure. Instead, hide your stash in opaque containers or in the back of
your cabinet behind healthier snacks. That way, you'll be reminded of your body
goals every time you attempt to give in to a craving.
CATCH SOME ZZZs: Did you know that feeling full doesn't only depend
on how much food you eat? It can also depend on how much sleep you get. When
you don't get enough quality shut-eye, your body increases levels of the hunger
hormone ghrelin and decreases the satiety hormone leptin—resulting in
unignorable hunger pangs. As a result, your sleep-deprived self may continue to
crave foods and end up eating more calories even when you aren't physically
hungry.
DON'T MAKE FOOD A
REWARD: While you should definitely be proud of yourself for
achieving weight-loss milestones, that doesn't mean your reward should include
large portions of your favorite, fatty and sugary treats—that's just a recipe
for gaining back any weight you just lost. Instead, make an effort to reward
yourself in non-food ways, like getting a manicure, splurging on a fitness
class, or going to see a movie in the theater. When you begin to remove the tie
between emotions and food, you'll start to see a change in your lifestyle, and
it'll be easier to eat healthily moving forward.
BY: olivia tarantino, eat this, not that, OCTOBER 2, 2020
Much Love,
Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit
#IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always Make You Aware of What Concerns
Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent
Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What
You Don’t Know is Sick.
"It's Not Selfish to Love Yourself, Take Care
of Yourself and to Make Your Happiness a Priority. It's a Necessity."
(Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel."
(Eleanor Brown)
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