Do you ever wonder why some meals leave you feeling satisfied while others make you want to keep eating? A recent study aimed to unravel the mystery behind what determines our calorie intake. The findings might surprise you and challenge some of your beliefs.
The researchers discovered that certain factors were consistently linked to how many calories people consumed. These factors included the energy density of food (how many calories are packed into a gram), the presence of hyperpalatable foods (tempting and tasty treats), and the speed at which we eat. These findings make sense and align with what we would expect.
However, there was one unexpected twist involving protein. For years, we believed that a high-protein meal would make us feel fuller for longer and help control our appetite. But the study’s results challenged this notion.
Let’s take a closer look at the study to understand its implications.
Understanding Protein
Protein has long been considered a key player in managing weight and controlling hunger. It was believed that a protein-rich meal would increase both satiation (feeling full while eating) and satiety (feeling full between meals). This idea made protein a popular recommendation for weight management and appetite control.
To explore the relationship between diet and calorie intake, researchers analysed data from two experiments. The participants in these experiments were given different diets, including unprocessed and hyper-palatable foods, low-fat and low-carb options, and a mix of plant-based and animal-based foods.
The researchers examined four variables to understand their impact on satiation and satiety: energy density, hyper-palatable content, eating rate, and protein content. They found that energy density, hyper-palatable content, and eating rate were consistently related to higher calorie consumption. These findings were expected and in line with previous knowledge.
The Protein Puzzle
The real surprise came when analysing the effects of protein. In diets with balanced fat and carbs, a higher protein intake was associated with more eating. This was unexpected, especially since these diets included both processed and unprocessed foods. However, the effect of protein on calorie consumption was minimal in low-carb and low-fat diets, which used mostly unprocessed foods.
When it came to satiety (feeling full between meals), protein intake at one meal was linked to higher calorie intake at the subsequent meal in low-carb and low-fat diets. This contradicted what we believed about protein’s role in reducing hunger.
Deciphering the Results
Understanding the study can be challenging due to its complexity and conflicting findings. The researchers themselves expressed surprise and confusion over the protein results. They offered potential explanations, including the need for a higher protein intake range, the influence of highly processed foods on protein effects, and the possibility of longer-term effects on satiety.
The Takeaways
1. Protein isn’t a magic solution for weight management.
While protein offers many benefits, including muscle repair and hormone production, this study suggests that its impact on satiety might not be as significant as previously believed. However, it’s important to note that this study wasn’t specifically designed to explore satiety. Therefore, we should not rely solely on this study to change our eating habits or give advice to clients.
2. Energy density and hyper-palatable foods play a crucial role.
The study reaffirms that the energy density of food and the presence of hyper-palatable treats strongly influence calorie intake. Foods high in fat tend to have higher energy density, and while some, like nuts and avocados, are nutritious, others, like pastries, should be consumed in moderation. Hyper-palatable foods, often found in snack aisles and drive-throughs, should be enjoyed mindfully, considering both pleasure and calories.
3. Slow down your eating pace.
While eating rate has a slightly less significant impact on calorie consumption compared to energy density and hyper-palatable foods, it remains consistent across different diets. Slowing down and savoring your meals can contribute to better weight management, regardless of your preferred eating pattern.
In conclusion, understanding what influences our calorie intake is a complex endeavor. This study sheds light on some unexpected findings regarding protein’s impact on satiety. While more research is needed, it’s clear that factors like energy density, hyper-palatable foods, and eating rate play significant roles in how much we eat. By being mindful of these factors, we can make better choices to support our health and weight management goals.
Feeling overwhelmed and stressed has become a common experience for many of us. It’s not uncommon to find ourselves in a constant state of anxiety, struggling to cope with the demands of everyday life. However, research suggests that prolonged periods of stress can have negative effects on our overall well-being. A recent study conducted by the University of Montreal aimed to investigate whether individuals who perceive themselves as “very stressed out” exhibit higher physiological biomarkers of stress compared to those who are more emotionally regulated. The findings shed light on the importance of emotional regulation in managing stress and improving overall mental health.
The Study
The researchers recruited 123 healthy volunteers who self-identified as either “zen” or “very stressed out.” The participants underwent various psychological and emotional assessments to determine if their perceived stress levels were reflected in their blood work. The assessments measured subjective ratings of stress, depressive symptoms, anxiety, emotional regulation, resilience, and mind-wandering. Additionally, the participants participated in the Trier Social Stress Test, which involved a speech and mental arithmetic task in front of judges.
The Results
Interestingly, the study revealed no significant differences in the biomarkers of stress between the two groups. Both groups experienced similar physiological responses to stress, regardless of their self-perceived stress levels. However, the “very stressed out” group exhibited higher levels of symptoms related to depression, anxiety, and poor emotional regulation. On the other hand, the “zen” group demonstrated higher levels of resilience, emotional stability, and positive mental health.
Implications
These findings suggest that individuals who perceive themselves as highly stressed may be experiencing psychological distress rather than a significant physiological stress response. This offers a glimmer of hope for those struggling with stress, as it indicates that there might not be an underlying physiological problem that needs to be addressed. Instead, the focus can be on improving emotional regulation skills to better manage daily stressors and move closer to a state of calmness and well-being.
Here are some practical steps for managing stress:
1. Stress Management
Stress management is crucial for maintaining overall well-being. Explore different techniques that help you regulate your emotions, such as deep breathing exercises, mindfulness practices, or engaging in activities you enjoy. Find what works best for you and incorporate it into your daily routine.
2. Don’t accept stress as a fact of life
Recognize that chronic stress can have long-term consequences on your mental health. Take proactive steps to address your emotional well-being and seek support from professionals if needed. Don’t hesitate to reach out for help when stress feels overwhelming.
While stress is a common experience, it is essential to understand its impact on our well-being. The study highlights the importance of emotional regulation in managing stress effectively. By developing emotional competence and adopting strategies to manage stress, individuals can improve their overall mental health and move towards a more balanced and resilient state. It’s never too late to start prioritising your emotional well-being and finding ways to navigate life’s challenges with greater ease and peace of mind.
Are you finding it challenging to resist the urge to check your phone before bed? You’re not alone. Many of us struggle with this habit, which can disrupt our sleep. However, a recent study published in PLoS One suggests that making a simple change in your bedtime routine can lead to better sleep. By putting your phone away just 30 minutes before bedtime, you can experience significant improvements in the quality and duration of your sleep. In this article, we’ll explore the findings of this study and provide practical tips to help you create a phone-free sleep routine that promotes restful nights.
A quick disclaimer, though: There’s no one-size-fits-all solution when it comes to improving sleep. While this study supports the idea of restricting phone use before bed, everyone’s sleep patterns and preferences are unique. What works for one person may not work for another. However, if you’re someone who likes to rely on data and evidence, these study findings may inspire you to give this approach a try.
1. The Logic Behind Reducing Phone Use
Reducing phone use before bed goes beyond minimising exposure to blue light. It also helps reduce exposure to emails, texts, videos, and social media posts that can induce stress and heighten arousal. The study revealed that the 30-minute phone ban before sleep significantly reduced pre-sleep arousal, making it easier for you to relax and fall asleep.
2. Beware of Falling Asleep Too Early
Engaging in activities that make you feel sleepy too early can disrupt your sleep routine and negatively impact the quality of your rest throughout the night. Falling asleep before your regular bedtime can throw off your body’s natural sleep-wake cycle. Therefore, it’s important to maintain consistency and avoid sleep disruptions by sticking to your regular bedtime.
3. Embrace Small Changes
Instead of completely turning off your phone at 7 p.m., which might feel overwhelming, start with the more manageable task of putting the phone away just 30 minutes before bed. It’s crucial to gauge your readiness and willingness to adopt this change on a scale of 1 to 10. If 30 minutes seems challenging, start with a smaller timeframe, like 25 minutes, and gradually work your way up. By shrinking the task, you increase the likelihood of success and build momentum.
4. Adjusting the Task Size
Even if you initially believe a task is the right fit, it’s possible that it may still be too large. The only way to determine this is by giving it a try. If a task proves to be consistently challenging, it’s time to shrink it even more. This is where the “pfffft” test comes in. Make the task so small that you might think, “Pfffft! That’s it?” Finding the right-sized task ensures a higher chance of success.
5. Recognise the Power of Change
We often overestimate our ability to change habits and routines. Starting with the 1-10 scale allows for a more realistic assessment and helps you discover whether a task you thought would be easy is actually challenging. This experience can be enlightening and help you adjust your expectations. Additionally, setting a “bare minimum goal” and a “stretch goal” enables you to have a target even on your toughest weeks while still pushing yourself when conditions are favourable.
By committing to putting your phone away 30 minutes before bed, you can enhance the quality and duration of your sleep. While this study offers valuable insights, it’s essential to remember that individual responses to sleep strategies may vary. Experiment with different approaches and find what works best for you. Incorporating small changes and adjusting the task size can lead to meaningful progress over time. Take control of your sleep routine and experience the rejuvenating benefits of a good night’s sleep.
“Problem” foods are those that we find hard to resist and have a tendency to overeat. They can often be delicious treats like ice cream, chips, chocolate, cookies, and pizza. While it’s not surprising that these foods are hard to resist, what’s interesting is how we can manage them to support weight loss and healthier eating habits. Here are five things you should know about “problem” foods:
1. Identifying your problem foods
Most people already have a good idea of their problem foods, but officially identifying them can improve awareness and help reveal patterns.
2. Strategies for managing problem foods
Limiting the portion sizes of problem foods has been found to be strongly related to weight loss. People who use this strategy the most in a 12-month weight loss program lose nearly double the weight compared to those who use it the least. Be mindful of portion sizes and find strategies that work for you to manage your intake of problem foods.
3. Environment matters
While it’s important to avoid labeling foods as “good” or “bad,” the environment can play a role in food choices. If you have easy access to your problem foods, it can be challenging to resist them, especially in moments of fatigue, stress, or hunger. Create a food environment that supports healthier choices.
4. Red, yellow, and green light foods
Instead of categorising foods as “good” or “bad,” create a personalised list of red, yellow, and green light foods. Red light foods are those that present significant challenges and may not align with your goals. Yellow light foods can be consumed in moderation or under specific circumstances, while green light foods are nutritious and make you feel good. Focus on your individual preferences and build a healthier relationship with food.
5. Mindful eating and enjoyment
Ultimately, it’s important to promote mindful eating and the enjoyment of food. Savour your meals, eat slowly, and pay attention to hunger and fullness cues. By practicing mindful eating, you can develop a greater sense of satisfaction from your meals and make more conscious choices around problem foods.
Remember, there are no “bad” foods. It’s about finding balance, managing portions, and creating an environment that supports healthier choices. By understanding and addressing the challenges associated with problem foods, you can make progress toward your weight loss and health goals.
Are you finding it challenging to drink more water?
While it may seem like a simple task, hydration can be difficult for those who haven’t formed the habit. But why do people struggle with something that seems so easy? In this article, we’ll explore the findings of a recent study that sheds light on this question.
In a study conducted by researchers from the University of Glasgow, 95 participants who reported drinking less than 1.2 litres (40 ounces) of water per day were recruited to examine the effectiveness of implementation intentions in increasing water consumption. The participants were divided into two groups: Group 1, who created implementation intentions to help them remember to drink water in specific situations, and Group 2, who agreed to drink three additional glasses of water per day without forming implementation intentions.
After five days, the participants who made implementation intentions consumed an average of 245 millimetres (8 ounces) more water than those who simply agreed to drink more water. However, it’s interesting to note that the implementers didn’t necessarily drink water more frequently throughout the day. Instead, many of them increased the volume of their pre-existing water intake. For example, someone might increase their typical morning intake from four ounces to eight ounces.
It’s important to highlight that the participants consumed more water, but the increase wasn’t solely attributed to the implementation intentions. To gain further insights, the researchers surveyed the participants to understand the reasons behind their water consumption habits.
These findings suggest that while implementation intentions can have a positive impact on increasing water intake, there may be other factors at play in influencing individuals’ hydration behaviours. Understanding the motivations and barriers behind drinking water can help individuals develop effective strategies for improving their hydration habits.
Here are some practical tips to stay hydrated and overcome common challenges:
1. Set Implementation Intentions
Implementing intentions can be highly beneficial in overcoming barriers to success. Take a moment to envision the future you desire, such as staying hydrated throughout the day. Then, identify potential obstacles that may hinder your efforts, like forgetting to drink water or being too busy. Form “if/then” statements to tackle these obstacles head-on. For example:
If I forget to drink water, then I’ll set reminders on my phone or use an app to track my intake.
If I’m busy and distracted, then I’ll carry a water bottle with me wherever I go.
2. Use External Reminders
Sometimes, simply wanting to drink more water isn’t enough. Many people struggle to remember to stay hydrated. External reminders can be helpful in overcoming this challenge. Try these tactics to keep water consumption top of mind:
Keep a full water bottle in a visible location, such as your desk or bag, to serve as a constant reminder.
Place chopped fruits or infused water containers in the front of the fridge to make them easily accessible and tempting.
Leave sticky notes on unhealthy snack options, reminding you to choose water instead.
Set alarms or reminders on your smartphone to prompt regular water breaks throughout the day.
3. Focus on Preparation
Pouring a glass of water may seem simple, but it’s not always easy to prioritise amidst other activities. Before you can build the habit of drinking water, it’s essential to prepare and make it easily accessible. Consider these steps:
Fill up a large water bottle or jug first thing in the morning, so you have a readily available supply throughout the day.
Take a moment to prepare your water by adding a slice of lemon, cucumber, or mint to make it more refreshing and enticing.
Set aside a dedicated time, such as the evening or weekend, to prep your water bottles or infused water combinations for the next day.
Make hydration part of your routine by incorporating it into existing activities. For example, have a glass of water before each meal or whenever you brush your teeth.
Staying hydrated is an essential aspect of your overall well-being. By implementing these tips and making hydration a priority, you’ll be on your way to achieving optimal hydration and enjoying the numerous benefits it brings. Cheers to a hydrated and healthy you!
Are you happy with your nutritional status? Are you getting the right amounts of nutrients to support optimal health? If not, what are you doing to improve your nutrition?
The best advice when it comes to nutrition is to eat more whole, minimally-processed foods. However, even if you are doing your best to do that, there are other factors that could mean that you are not getting the nutrients that you need to enjoy optimal health. Improving your knowledge on nutrition and healthy eating, and making small, sustainable changes in your diet and eating habits will help you beyond your physical health.
Taking quality multivitamins is one of the daily habits that we highly recommend. However, there’s a lot of conflicting advice out there regarding the need for supplements. It’s important that you do your own research, objectively look at what both sides have to say, and decide based on the amount and weight of the evidences you see. Read on to see if any of the evidences below will make sense to you.
1. More Plants Are Growing In Nutrient-Poor Soils
Our physical health depends on the health of our topsoil. The plants manufacture vitamins and antioxidants and receive minerals from the soil. However, with over-farming practices, the soil is not given enough time to recover the nutrients it needs before new crop is planted again. Fertilisers are not enough give optimal amount of nutrients for the plants, either. This soil degredation leads to the loss of soil micro and macronutrients. Nutrient-poor soils are not able to produce healthy food for the animals and humans that depend on them.
This is not new to us. In 1936, US Senate Document 264 quoted: “The alarming fact is that foods, fruits and vegetables and grains, now being raised on millions of acres of land that no longer contain enough of certain needed minerals, are starving us – no matter how much of them we eat! Between now and 1936, population and farming demands have grown even more.
At the United Nations Conference on Environment and Development (known as the Earth Summit) in Rio de Janeiro in 1992, reports included soil mineral content depletion. Agricultural soils in Africa, Europe and Australia lost 74%, while US and Canadian agricultural soils lost 85% of their mineral content. Asian and South American soils dropped 76%.
A study in Great Britain between 1940-2002 revealed 15% – 62% mineral losses. In Canada, between 1949-1999, the spud lost 57% of its Vitamin. C and iron, 28% of its calcium, 50% of its riboflavin, and 18% of its niacin. Fruits and vegetables had 80% loss of calcium and iron, 75% loss of Vitamin A, 50% loss of Vitamin C and riboflavin, and 33% loss of thiamine.
In short, if optimal nutrients are not in the soil, they’re not in the plants, they’re not in the animals that eat them, and they’re not in our body.
2. Not Getting Enough Micronutrients Is The New Kind of Malnutrition
Micronutrients are mostly our vitamins and minerals. In 2006, the United Nations talked about a new kind of malnutrition: multiple micronutrient depletion. It is not the quantity of food that is the issue; it is the quality.
Not Eating Enough Fruits and Vegetables
In 2018, only 28% of adults in UK meet the 5-a-day fruit and vegetables recommendation. The average was 3.7 portions per day. Fewer men than women meet the 5-a-day guideline, and young people aged 16 to 24 are also less likely than other adults to get their five-a-day. In 2018, 18% of children aged 5 to 15 ate five standard portions of fruit and vegetables per day.
In addition, vitamins are not fully retained during the cooking process.
Eating More High-Fat, High-Sugar Foods
Many are overweight yet undernourished. In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. In 2020, 39 million children under the age of 5 were overweight or obese. This is due to an increased intake of high-fat, high-sugar, high-salt, energy-dense, and micronutrient-poor foods, coupled with an increase in physical inactivity.
In 2000, WHO reported that more than 2 billion people in the world were estimated to be deficient in key vitamins and minerals, particularly vitamin A, iodine, iron and zinc. The groups most vulnerable to micronutrient deficiencies are pregnant women, lactating women and young children, mainly because they have a relatively greater need for vitamins and minerals and are more susceptible to the harmful consequences of deficiencies.
3. Chronic Nutrient Deficiency Leads To Degenerative Diseases
Vitamin and Mineral Deficiency
Suboptimal intake of some vitamins is a risk factor for chronic diseases and common in the general population, especially the elderly. Suboptimal folic acid levels, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer; low levels of vitamin D contribute to osteopenia and fractures; and low levels of the antioxidant vitamins (vitamins A, E, and C) may increase risk for several chronic diseases.
Free Radical Damage
Free radicals also contribute to cellular damage. Free radicals (or ROS – Reactive Oxygen Species) are atoms or molecules that have an unpaired electron in its outer shell. This loss of electron is called oxidation, and it is a normal part of metabolism. UV light, radiation, smoking, air pollution, stress, intense exercise, and inflammation increase the levels of free radicals in your body.
Every cell in the body is hit 10,000 times by a free radical everyday. Imagine what will happen to the cells if they are constantly under attack by free radicals. Eventually, the cell membrane collapses, which leads to damage in various parts of the cell such as the mitochondria and DNA. Every structure in the cell is susceptible to damage and degeneration. It doesn’t end there, because these damaged and mutated cells also replicate.
Go back to imagining every cell in the body being hit by free radicals 10,000 times a day. This can really hurt various cells of the body — in the heart, skin, kidneys, joints, lungs, brain, immune system, blood vessels, eyes, and all the other organs. This is what we call oxidative stress, which leads to systemic inflammation. The damaged cells can no longer function well, and that is when you start to see signs and symptoms of disease.
4. Nutrients Are Needed For Cell Regeneration And Repair
We have over 100 trillion cells in the human body. Every cell in your body eventually dies and is replaced by new cells. The human body is in a constant state of regeneration, from the cells in your skin to the cells in your skeleton.
Your skin rebuilds itself in 1 month
Your liver rebuilds itself in 6 weeks
Your stomach lining rebuilds itself in 5 days
Your blood rebuilds itself in 4 months
Your body builds a whole new skeleton in 10 years
You need optimal amounts of vitamins and minerals to ensure healthy cell regeneration.
How Antioxidants Work
Antioxidants are important as our defence against free radicals. Remember that free radicals have a missing electron, that’s why they’re unstable. What they do is they keep “stealing” an electron from their neighbouring atoms, turning them into free radicals, as well. It becomes a chain reaction, leading to extensive free radical damage. Antioxidants help us by donating an electron to the free radical. This stops the electron-stealing chain reaction, and so the free radical becomes harmless (neutralised).
Your body can create antioxidants, but in inadequate amounts. That is why you need to get it from our diet. One exogenous (coming from diet) antioxidant can neutralise one free radical. However, one endogenous (produced by your cells) antioxidant can neutralise dozens of free radicals. Usana’s patented InCelligence Technology sends communication signals to your cells so they can produce their endogenous antioxidants, so you can have more powerful antioxidant action in your body.
In the study of Dr. Myron Wentz, a microbiologist and Albert Einstein Award recipient, he found that antioxidants provide a marked improvement in inhibiting cellular damage.
Human cells under the microscope as seen by USANA’s founder, Dr. Myron Wentz
5. Hundreds Of Studies Confirm The Health Benefits Of Supplementation
In the 1980s, the Journal of American Medical Association (JAMA) published that people of normal health do not need to take supplements, and can meet all their nutritional needs through diet alone. In 2002, they changed their stand. JAMA said that modern diet is not enough; supplementation is a preventive measure against chronic disease.
In 2004, a study on Vitamin K2 supplementation in Rotterdam had 4,807 subjects. They saw a 57% reduction in death from heart disease. People who took Vitamin K2 supplements live 7 years longer, and had reduced vertebral (60%), hip (77%), and non-vertebral (81%) fractures.
In 1992 the journal Epidemiology published a 10-year study on men who took 800 mg/day of Vitamin C. They lived 6 years longer than those who consumed the RDA of 60 mg/day, and they had extended average lifespan and reduced mortality from cardiovascular disease and cancer.
In 1996, the American Journal of Clinical Nutrition studied 11,178 elderly people. Those who receivedsupplementation with Vitamin E showed reduced the risk of overall mortality by 34% and reduced the risk of coronary disease mortality by 47%. Supplementation of Vitamins C and E reduced the risk of overall mortality by 42% and reduced the risk of coronary disease mortality by 53%.
In 1997, the British Medical Journal studied 1,605 healthy men with no evidence of pre-existing heart disease. They found out that those who were deficient in Vitamin C had 350% increased incidence of sudden heart attacks compared to those who were not deficient in Vitamin C.
In 1998, a study was done on 88,756 nurses who took folic acid as part of a daily multivitamin. Findings included the following: (1) 400 mg/day or more of folate had lower risk for colon cancer (compared to 200 mg/day); (2) After 5 years of use: reduced risk for colon cancer; (3) After 15 years of use: 75% reduction in the risk of colon cancer.
Those who took Vitamin B6 supplementation had reduced risk for heart attack by 30%. Those who received Folate + Vitamin B6 can reduce homocysteine levels by up to 32% in healthy individuals (which means they have a lower risk for heart attack and stroke).
In 2008, a study on post-heart attack patients taking omega-3 supplementation showed lower risk for arrhythmia and 85% reduction in the risk for premature death.
In 2010 in Norway, elderly men without heart disease who supplemented with fish oil showed 47% reduction in the risk of premature death compared to those who did not supplement.
A 19-year study revealed that men with poor Vitamin D status have three times the risk for colorectal cancer than those with sufficient Vitamin D.
Researchers of the University of California conducted a meta-analysis of worldwide studies from 1996-2004. They found out that 1,000 IU/day of Vitamin D lowers risk for colorectal cancer by 50%.
A 2008 review of current research findings revealed that 1,000-4,000 IU/day intake of Vitamin D can protect against cancer of the breast, colon, prostate, ovary, lungs, and pancreas.
Are you wondering why you want to lose weight so much but you can’t seem to stick to it? Is your mind not cooperating? Or is it your body that’s not cooperating? Find out 6 tips to help your mind and body work together towards achieving your weight loss goal.
1. Know your outcome and find your inner motivation to lose weight.
How clear are you in what you want to achieve and why you want to achieve it? When you have clarity in your desired outcome, your determination and motivation to work for it increase significantly.
Ask yourself these questions:
What do I want? (State it in positive terms, so instead of saying “I want to lose weight”, say “I want to be healthier, look good and feel good.”)
Is it within my personal control?
Do I really want it, or am I just saying I want it? Am I just feeling external pressure, or is it something that I truly want for myself?
How will I know when I’ve got it? What do I need to see on the weighing scale or in your clothes size, hear from people around me, and feelings I need to feel for me to know that I’ve achieved what I want? (Make sure that you can get concrete evidences for your desired outcome.)
What will happen when I get my goal? How will this benefit me? How will achieving this goal affect other aspects of my life?
What would happen if I didn’t make the change?
What wouldn’t happen if I didn’t make the change?
2. Prepare yourself.
Long-term weight loss takes time and effort. If you truly want to lose weight and keep it off, you need to commit yourself to a permanent change in your eating habits and activity level.
To find out if you’re ready for long-term weight loss, ask yourself these questions:
Am I willing to make the time commitment to make these changes?
When, where and with whom do I want to do this?
What resources do I ned to get this outcome?
Am I ready to give up my unhelpful eating habits?
Who needs to know about my plan? What kind of support do I need from them?
Once you’re ready, staying committed and changing habits will be easier.
You are responsible for your behavior and for the successful achievement of your weight-loss goals. It is helpful to use support, of the right kind, which will help you stay motivated and focused. The right kind of support helps you develop a healthier lifestyle, encourages you positively without shame, embarrassment or sabotage, and listens to your concerns and feelings.
Eating slowly makes you feel fuller and can help with weight loss. This is because chewing food longer slows down your eating, giving your brain more time to receive signals from the stomach that it is full. Research shows that chewing each mouthful until it is liquid helps digestion and promotes weight loss.
More importantly, being mindful, being fully present in your eating experience will help you enjoy your food, which contributes to your feelings of satisfaction and joy. This satisfaction with your food also helps prevent over-eating.
Eat within a 12 hour window to achieve optimal body fat levels.
By restricting your eating to a window of time each day, you can allow your body to undergo a process called autophagy, which involves the elimination of old and worn-out cells. In turn, this can have many health benefits, including improving blood sugar levels and weight loss.
Eat fruits and vegetables and boost your gut microbiome.
The diversity of your gut microbiome, the collection of bacteria that live in your gut, is lower in those who are overweight. Some gut bacteria extract energy from food better than others, so if you want a diverse gut microbiome, you should eat plant foods like fruit and vegetables, nuts, seeds and whole grains. Eating a variety of colours of fruits and vegetables will also support a wider variety of good bacteria in your body. As they say, “Eat the rainbow every week”. Frozen fruit and vegetables can be cheaper than fresh produce and can obviously last longer if price and longevity are important to you.
This also increases your fibre intake. Fibre prolongs your feeling of fullness after meals, reduces your feeling of hunger and appetite, and reduces your total calorie intake.
Reduce your alcohol consumption.
Alcohol contains 7 kcal per gram, whereas fat contains 9 kcal per gram. Drinking 4 bottles of wine a month adds up to a yearly consumption of around 27,000 kcal, which is equivalent to eating 48 Big Macs per year. Drinking 5 pints of lager each week adds up to 44,200 kcal over a year, equivalent to eating 221 doughnuts.
So, if you’re trying to lose weight you need to think about what you are drinking as well as what you are eating.
4. Move. Find a cardio workout that you like.
You lose weight when you are on calorie deficit, which means that you burn more calories compared to how much you eat. When you’re trying to lose weight at home, cardio is an almost mandatory tip. While it’s much easier to do cardio outdoors, you can do it at home as well. Here are some options of cardio you can do at home:
There are thousands of free exercise videos on YouTube. Experiment on which channels and exercise routines will work best for you.
HIIT workouts are high-intensity interval training sessions that are short in duration but maximize the amount of calories burned and muscle built. HIIT extends your body’s ability to burn calories even after workout.
Skipping rope can burn a great amount of calories and help you tone your muscles. You can even do it without a skipping rope! Try it.
5. Manage your stress and embrace good sleeping habits.
Even if you have a very good diet and you exercise regularly, your body will sabotage your weight-loss efforts if you are experiencing chronic stress or chronic sleep deprivation. Both situations increase your body’s cortisol level.
Long-term exposure to elevated cortisol has a number of negative effects on the body, such as increased blood sugar and decreased action of the hormone called leptin. When leptin levels decrease, this stimulates intense hunger and appetite and can lead to increased food consumption.
Cortisol also promotes protein breakdown, which means that if you are constantly stressed or sleep-deprived, your body is naturally breaking down the muscles you’ve worked so hard for!
6. Change your mindset.
You can’t just eat healthy foods and exercise for a few weeks or months and have long-term weight management. To lose weight, you have to take an honest look at your eating patterns and daily routine, assess your personal challenges to weight loss, come up with a strategy to gradually change these habits, and plan how you’ll deal with these challenges if you’re going to succeed in losing weight. After a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once; it’s an ongoing process. Stick to your healthy lifestyle and the results will be worth it!
Here are some questions to ask yourself to encourage your brain to support you in making the change:
What’s not working?
What triggers the problem?
What stops me from getting what I want?
What beliefs and internal dialogue are not helping me?
What stops me from fixing this?
Who benefits from me not fixing this?
When have I achieved something that was challenging at first? What did I do?
Who do I know who’s like me and successfully achieved their health and weight goals? What did they do?
If I had already achieved my goal and I were looking back, what do I see as the things I had done in order to lose weight?
What will I learn after I’ve reached your goal?
Who else will benefit once I’ve reached my goal?
After I reach my goal, what will happen next?
Practise self-compassion yet curious to find out what happens if you keep moving forward with your goal. Also recheck the ecology of your goal around various aspects of your life and your environment. Aiming for a weight loss goal of 1 to 2 pounds a week is realistic and attainable, but how do you know if it’s realistic for you? To reach this goal, you need to burn 500 to 1,000 calories more than you consume each day through diet and exercise. How can you manage this kind of calorie deficit?
Be flexible and be willing to adjust your plan, keeping in mind what would work best for you as a whole person, not just what would shed the most pounds the fastest.
Start one habit change now!
While every tip may not work for everyone, it’s likely that you’ll find several that will suit your way of living. Try applying a couple of these tips and begin to lose weight today.
Start by asking yourself the powerful questions we’ve shared with you above, and see what happens.
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