Many of us think we know it ALL when it comes to weight loss and/or nutrition! We hear the latest craze on the morning news show and run out to buy ANOTHER crazy gimik that within a week it will either end up in the trash or set us BACK not forward on our healthy journey! I know, I've tried it all and have finally found the one thing that works. Exercise and a healthy diet, not starvation or only chicken and veggies, but lots of real, healthy food! I also changed my bad habits and lifestlye that was promoting weight gain as well! Here are the
20 habits you can replace right now to get the ball moving in the right direction, compliments of the
Eat This, Not That! No-Diet Diet.
FAT HABIT #1: Eating "low-fat"
It
sounds crazy, but I want you to stop buying foods marketed as low-fat or
fat-free. Typically, they save you only a few calories and, in doing so, they
replace harmless fats with low-performing carbohydrates that digest
quickly—causing a sugar rush and, immediately afterward, rebound hunger.
Researchers from the University of Alabama at Birmingham found that meals that
limited carbohydrates to 43 percent were more filling and had a milder effect on
blood sugar than meals with 55 percent carbohydrates. That means you’ll store
less body fat and be less likely to eat more later.
FAT HABIT #2:
Not seeking nutrition advice
Good news here: By reading this,
you’re already forming habits that can help you shed pounds. When Canadian
researchers sent diet and exercise advice to more than 1,000 people, they found
that the recipients began eating smarter and working more physical activity into
their daily routines. Not surprisingly, the habits of the non-recipients didn’t
budge.
FAT HABIT #3: Sleeping too little or
too much
According to Wake Forest researchers, dieters who sleep
five hours or less put on 2½ times more belly fat, while those who sleep more
than eight hours pack on only slightly less than that. Shoot for an average of
six to seven hours of sleep per night—the optimal amount for weight
control.
FAT HABIT #4: Eating free restaurant
foods
Breadsticks, biscuits, and chips and salsa may be
complimentary at some restaurants, but that doesn’t mean you won’t pay for them.
Every time you eat one of Olive Garden's free breadsticks or Red Lobster's
Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat
three over the course of dinner and that's 450 calories. That's also roughly the
number of calories you can expect for every basket of tortilla chips you get at
your local Mexican restaurant. What's worse, none of these calories comes paired
with any redeeming nutritional value. Consider them junk food on
steroids.
FAT HABIT #5: Drinking soda—even
diet!
The average American guzzles nearly a full gallon of soda
every week. Why is that so bad? Because a 2005 study found that drinking one to
two sodas per day increases your chances of being overweight or obese by nearly
33 percent. And diet soda is no better. When researchers in San Antonio tracked
a group of elderly subjects for nearly a decade, they found that compared to
nondrinkers, those who drank two or more diet sodas a day watched their
waistlines increase five times faster. The researchers theorize that the
artificial sweeteners trigger appetite cues, causing you to unconsciously eat
more at subsequent meals.
FAT HABIT #6: Skipping
meals
In a 2011 national survey from the Calorie Control
Council, 17 percent of Americans admitted to skipping meals to lose weight. The
problem is, skipping meals actually increases your odds of obesity, especially
when it comes to breakfast. A study from the American Journal of Epidemiology
found that people who cut out the morning meal were 4.5 times more likely to be
obese. Why? Skipping meals slows your metabolism and boosts your hunger. That
puts your body in prime fat-storage mode and increases your odds of overeating
at the next meal.
FAT HABIT #7: Eating too
quickly
If your body has one major flaw, this is it: It takes 20
minutes for your stomach to tell your brain that it’s had enough. A study in the
Journal of the American Dietetic Association found that slow eaters took in 66
fewer calories per meal, but compared to their fast-eating peers, they felt like
they had eaten more. What’s 66 calories, you ask? If you can do that at every
meal, you’ll lose more than 20 pounds a year!
FAT HABIT #8:
Watching too much TV
A University of Vermont study found that
overweight participants who reduced their TV time by just 50 percent burned an
additional 119 calories a day on average. That’s an automatic 12-pound annual
loss! Maximize those results by multitasking while you watch—even light
household tasks will further bump up your caloric burn. Plus, if your hands are
occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the
other main occupational hazard associated with tube time.
FAT
HABIT #9: Ordering the combo meal
A study in the Journal of
Public Policy & Marketing shows that compared to ordering a la carte, you
pick up a hundred or more extra calories by opting for the “combo” or “value
meal." Why? Because when you order items bundled together, you're likely to buy
more food than you want. You're better off ordering your food piecemeal. That
way you won't be influenced by pricing schemes designed to hustle a few more
cents out of your pocket.
FAT HABIT #10: Facing the
buffet
Cornell researchers found that when eating at a
buffet-style restaurant, obese diners were 15 percent more likely to choose
seats with a clear view of the food. Your move: Choose a seat that places your
back toward the spread. It will help you avoid fixating on the
food.
FAT HABIT #11: Eating off larger plates
One
study found that when given an option, a whopping 98.6 percent of obese
individuals opt for larger plates. Translation: More food, more calories, and
more body fat. Keep your portions in check by choosing smaller serving dishes.
If need be, you can always go back for seconds.
FAT HABIT #12:
Putting serving dishes on the table
Resist setting out foods
buffet- or family-style, and opt instead to serve them from the kitchen. A study
in the journal Obesity found that when food is served from the dinner table,
people consume 35 percent more over the course of the meal. When an additional
helping requires leaving the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from
the American Journal of Clinical Nutrition found that when obese subjects
incorporated whole grains into their diets, they lost more abdominal fat over
the course of 12 weeks. There are likely multiple factors at play, but the most
notable is this: Whole grain foods pack in more fiber and an overall stronger
nutritional package than their refined-grain counterparts.
FAT
HABIT #14: Taking big bites
The American Journal of Clinical
Nutrition found that people who took large bites of food consumed 52 percent
more calories in one sitting than those who took small bites and chewed longer.
By cutting food into smaller pieces, you can increase satiety and enjoy your
food more thoroughly. A good general rule? The smaller your bites, the thinner
your waistline.
FAT HABIT #15: Not drinking enough
water
Adequate water intake is essential for all your body’s
functions, and the more you drink, the better your chances of staying thin. In
one University of Utah study, dieting participants who were instructed to drink
two cups of water before each meal lost 30 percent more weight than their
thirsty peers. And you can magnify the effect by adding ice. German researchers
found that six cups of cold water a day could prompt a metabolic boost that
incinerates 50 daily calories. That’s enough to shed five pounds a
year!
FAT HABIT #16: Having overweight
friends
Research from the New England Journal of Medicine
indicates that when a friend becomes obese, it ups your chance of obesity by 57
percent. This probably has to do with the social norms that you’re exposed to.
Rather than ditch a friend who starts to put on a few extra pounds though,
suggest healthy activities that you can do together, and avoid letting him or
her dictate the meal (“Let’s split the cheesecake!”)
FAT HABIT
#17: Eating too late
Your body can burn flab while you sleep,
but only if it isn't too busy processing a full stomach. A new study in the
journal Obesity looked at the sleeping and eating habits of 52 people over seven
days, and it found that those who ate after 8 p.m. took in the most daily
calories and had the highest BMIs. After dinner and dishes, turn of the lights and get busy with something else. Go out with the kids, do some laundry, read a book. But the kitchen is closed!!
FAT HABIT #18: Not using a
scale
Looking at your body weight reinforces weight-loss goals
and makes it difficult to cheat your diet. When University of Minnesota
researchers observed dieters who weighed themselves daily, they discovered that
the routine of stepping on a scale helped those people lose twice as much weight
as those who weighed themselves less frequently. Avoid being thrown of by
natural fluctuations in body weight by stepping onto the scale at the same time
every day.
FAT HABIT #19: Drinking fruity
beverages
Most restaurants and bars have ditched their
fresh-fruit recipes in favor of viscous syrups made mostly from high fructose
corn syrup and thickening agents. As a general rule, the more garnishes a drink
has hanging from its rim, the worse it is for your waistline.
FAT HABIT #20: Eating when emotional
A study
from the University of Alabama found that emotional eaters—those who admitted
eating in response to emotional stress—were 13 times more likely to be
overweight or obese. If you feel the urge to eat in response to stress, try
chewing a piece of gum, chugging a glass of water, or taking a walk around the
block. Create an automatic response that doesn't involve food and you'll prevent
yourself from overloading on calories.
Do you want to know more great tips to turn your own health and fitness around?
80% of your weight loss comes from your nutrition! Learn the tips and tricks
that have made me successful in my own health and fitness journey! Join me on a
30 day
Shakeology and Clean Eating Support Group.
Ask me how to get started now!
