New research that some of our habits that we thought were healthy, may actually be contributing to our weight gain!
Growing up we were told that eating fat makes you fat. We cut out fat, and ate vegetarian, fruits, vegetables, and mainly grains. And all sorts of "Fat-Free" and "Low-Fat" products. The ad campaigns went wild--eat fat free to lose fat. WRONG!
Eating fat does not make you fat. Excess calories make you fat. Many of the "low-fat" and "fat-free" foods have way more calories that their "full-fat" counterparts because the manufacturers add sugar to enhance the lost flavour and taste due to the less fat.
Taking a little historical look at North Americans, we notice a trend: With the introduction of "fat-free", we also see a sharp incline in obesity rates. In fact, during the last 30 years the U.S. obesity has doubled. And among children, it has tripled.
So, using this knowledge, let's change--let's use our "get fat" habits into "slim-down" habits. Add or replace these habits of what you eat to help you slim-down:
#1: Stop eating "low-fat." Low-fat foods often have more calories that they regular fat counterparts. But more importantly, they tend to have a lot more carbohydrates, increasing the glycemic index of the food, and spiking your blood sugar levels--meaning you are hungry sooner, and therefore, eat more. The fat in food satiates your appetite sooner, meaning you will consume less calories.
#2: Seek nutritional information, and advice. Canadian research has shown that people who research into diet and exercise--even simple research like reading blogs (like this one), online articles, etc. make better food choice and are more active. That translates into consuming less calories, plus burning more calories, which equals weight loss!
#3: Get enough sleep. According to research from Wake Forest, people who sleep five hours or less put on 2 1/2 times as much belly fat at people who sleep about 7-8 hours.
#4: Don't Eat the Free Food! When you are at a restaurant, and the server brings out the bread-sticks, biscuits, chips and salsa, etc., do not eat it! Depending upon where you are, they can add an additional 150 - 300 calories to your meal. And none of these calories have any redeeming qualities--they are just empty carbohydrates that will play havoc with your blood glucose levels, and your weight loss goals.
#5: Avoid ALL Soda (including diet): It is no coincident that over the last thirty years, as the obesity rate as increased, so as the Soda Pop consumption rate. A study from 2005 found that if you drink one or two sodas a day, your chances of being overweight or obese increase by 33%. And diet soda is not better, they were included in the study. In fact, the chemicals and artificial sweeteners in diet soda actually trigger your body's appetites cues, making you hungrier and therefore eat more. Like fizzy drinks--try sparkling water with a splash of fresh lemon or lime.
#6: Slow Down! It takes your body approximately 20 minutes for your stomach to tell your brain that it has had enough. A recent study i the Journal of American Dietetic Association found that people who were slow eaters consumed 66 fewer calories per meal. Do that every meal, the pounds will melt away, and you won't feel as bloated after you eat, so you will be more likely to be active--go for a walk, play with the kids, etc.
#7 Reduce Your T.V. Time: A study from the University of Vermont found that overweight participants who reduced their TV time by 50% ended up burning an average of an additional 119 calories a day. Furthermore, how many of us snack while we are watching TV in the evenings? Try multi-tasking--fold laundry, wash dishes--something to keep your hands busy and your mind busy so you are less likely to snack.
#8 Say NO to the Combo: The Journal of Public Policy and Marketing reported that compared to ordering a la carte (off the menu), you will consumes at least 100 more calories when you choose the combo or "Value Meal". How come? Because when these items are bundled together, you end up getting more food than if you order just what you wanted. Plus, the portion sizes in the Value Meal tend to be much larger than ordering your food piecemeal.
#9: Turn Away from the Buffet: According to researchers from Cornell University, when people eat at a buffet-style restaurant, diners who chose seats with a clear view of the food ate more. First off, try to avoid these places when you can, bug if you must go, choose a table and seat that is as far away from the Buffet as possible, so you do not fixate on the food.
#10 Use Smaller Plates: We tend to put food on our plates based on how much space is on the plate--if there is space for food, we fill it. Bigger plates means more food, which means more calories and more body fat. Choosing smaller plates, means smaller portions, meaning fewer calories. And if you are still hungry, you can also go back for more (as opposed to eating everything on your plate because you hear your mother's voice from when you were a child....)
#11 Avoid Serving Dishes: Serve food onto plates in the kitchen. A recent study form the journal Obesity showed that when food is served from the dinner table, people consume on average 35% more over the course of a meal. When you need to leave the table for an additional helping, you are less likely to do so.
#12 Small Bites: In this instance, mom was right. According to a study in the American Journal of Clinical Nutrition, people who take large bites consume 52% more calories per sitting that those who take small bites and chew longer. But cutting your food into smaller pieces, you can increase the satiety and enjoy your food more. Also, it takes longer to eat your food, so you are less likely to overeat (see above...) Remember this: "The smaller your bites, the thinner your waistline."
#13 Drink More Water: Drinking enough water is absolutely essential for all of your body's systems to function properly. A study from the University of Utah shows that the more water you drink the better your chances are of staying thin. Drink two cups of water before each meal and you will likely start losing weight, according to this same study. The water starts to fill your stomach and therefore starts to tell your brain that you are full. Add ice, and according to German researchers, that will increase your metabolic rate, so your burn even more calories--6 glasses of ice water equals 50 calories consumed as your body needs to raise the water temperature to body temperature before it can be absorbed.
#14 Track Your Progress: Stepping on a scale on a fairly regular basis helps you keep an eye on your health. Sudden weight gain can indicate health issues, as can sudden unwanted weight loss. If you are trying to lose weight, stepping on a scale every couple of days can help reinforce that you are making gains, and help motivate you to keep going. Tracking and/or graphing your results will give an even better visual cue to the success you are making. Try to step on the scale at the same time each day for most accurate results, as your body weight does fluctuate throughout the day.
#15 Avoid Fruit Drinks. Many of us choose fruit choose as a beverage at home and when we are out, thinking that this is a healthier choice than soda. The problem is, however, than most restaurants and bars have ditched fresh fruit juice in favour of fruit syrup drinks that contain high fructose corn syrup--one of, if not the absolute worst sweetener on the market. And pure fruit juices--while better than soda--are very high in simple carbohydrates (sugar) with minimal fiber, or other nutritional value. When out on the town with friends, remember that the more garnishes your drink has hanging from its rim, the worse it is for your waistline.
#16 Emotional Eating: Those that eat in response to emotional stress are 13 times more likely to be overweight. If you are stressed, or upset, and feel the urge to eat, try chewing a piece of gum, drinking a couple of glasses of water, and going for a quick walk around the block. Change your automatic response to emotional stress, and watch the weight drop.
-J
