28 May 2015, 1:28 pm
Slimming Down Part 1 (Issue 57)
So now that you are doing the Parkrun every Saturday morning, and cutting out bread completely, you are excitedly hopping on the scale in the morning to see how much weight melted away during the night. None? You are not alone…
There are 101 reasons why it is so hard to lose unwanted weight.
I have done a bit of research and uncovered some rather surprising information. In this issue I will cover a few basic diet tips, and in the next issue I will share some other interesting weight-loss facts that are unrelated to nutrition.
The Food That You Eat
• Over-eating is often simply emotional eating. Are you really hungry or just bored, upset or lonely?
• Make a fist. That’s the size your empty stomach should be. Now consider how much food gets crammed into it every mealtime. Once your stomach has been stretched, your body will need bigger portions to satisfy hunger. With reduced portions it will return to normal size in just a few days.
• The experts say you should eat 5 small meals a day, but take care not to force food into your system. And don’t think you can eat as much as you want, even if it is healthy foods!
• Cut down on restaurant food - you just don’t know what has been used to prepare it! Cooking in bulk often requires the use of artificial ingredients and the killer called “trans-fatty acids”.
• Protein is the satiety macronutrient that helps us to balance out blood sugars and therefore helps to control our weight. Furthermore, your body uses more energy to metabolize protein than carbs or fat, so you will burn more calories. Protein also prevents you from losing muscle, which is essential for weight maintenance.
• Good fats (like Olive oil) are important for your heart, brain and hormones. It will help to lower your LDL cholesterol. These fats also appear to trigger the production of a compound in the small intestine called oleoylethanolamide. It reaches nerve endings that carry messages to the brain to curb hunger, and activates a brain circuit that makes you feel full.
• Diets that are too low or too high in carbohydrates are harder to maintain, so don’t over-indulge but don’t avoid it completely either.
• Calcium has been found to assist in weight loss. Eating sufficient amounts appears to stifle the desire to eat more while not eating enough seems to spur food intake.
• Add some fibre for digestion, but be sure to drink enough water! Otherwise, instead of helping with digestion, fibre may actually lead to constipation.
• Remember that alcohol provides empty calories and lowers your food inhibitions.
• Caffeine stimulates the production of adrenalin which can elevate blood sugars. If you’re sitting around, those unused blood sugars can end up stored as body fat.
• We require at least 30 different types of food each week to get all the nutrients we need. If your diet is deficient in just one nutrient, your body will suffer in some way.
• Allow yourself an occasional treat. Sticking to a very strict diet will leave you feeling deprived and may cause sudden binging. But don’t fall into the “small bag” trap. Small packaging seem innocent, so people let their guard down and don’t monitor how much they eat.
• Chewing your food until it is liquid will really help with weight loss and better digestive performance.
• Steer clear of fad diets. These are simply not good for you.
• Plan your meals. If you leave decisions about what to eat until the last minute, you risk grabbing whatever’s available.
One last thought: There is no reason to HATE food. It is perfectly normal to eat! Food isn’t good or bad - if you label food, you’re often labelling yourself. Living on grapefruit does not make you a better person. The key is to be informed and in control of your diet.
In order to get all the nutrients your body needs, without the need to eat a mountain of food, consider taking a supplement. Nutri-Verus from Mannatech is completely natural and an excellent choice. For more information, email me at firstname.lastname@example.org