Your actions this weekend will make or break your fat loss efforts. You’ve worked hard all week, exercised and stuck to your diet plan. Don’t negate your efforts this weekend by roaming around the kitchen picking at tortilla chips, allowing peer pressure to get you to order things off the menu that aren’t part of your diet plan, and drinking calories you know you don’t want. Do what you set out to do so that on Monday you are closer to your goals while everyone else is running damage control from their weekend.— Dr. Mike
Nutrition mission for today..move from bar codes to bags. Trade in one food you buy that comes in a box containing a bar code and eat something fresh and unprocessed that you have to put in a bag at the supermarket.— Dr. Mike
This is an excellent post by Brierley Wright RD, a nutrition editor at my favorite food magazine Eating Well. These tips are so practical. They are also serve as a great example of the simple things that you can do to chip away extra calories throughout your day which will in turn lead to significant weight loss.
My favorite tip is the first one - EAT SLOW.
When eating, it takes 20 minutes for your body to register fullness. And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate more slowly at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.
You don’t need to stretch eating your salad to fill a whole episode of Numb3rs but take some time to enjoy the food that you are eating. Give your body a chance to let it register that you are eating food so that it will respond with the appropriate level of satiety.
In biochemistry there is a term called the ‘rate limiting step’ this is the step or reaction in a sequence of reaction that is the slowest. It is the thing that is holding the reaction sequence back from being faster.
Here’s an example. With the burning of fat, the rate limiting step is thought to be the reaction with carnitine-palmitoyl transferase I, an enzyme that moves long chain fats across the mitochondrial membrane so that they can be broken down. People saw that and though that you could just give people more carnitine (as a supplement) so there would be ample CPT 1 and fast loss would be enhanced. Sound good on paper, doesn’t really work in reality.
But you get the idea, fix the rate limiting step and things move faster.
With helping people lose weight, there are 50 things you could do with them but if you don’t fix the rate limiting step, you’ll always be driving with the brake on. Find the rate limiting step and fix it.
95% of all diets work. You’ll lose weight. The key is finding what diet works BEST for you. Once you find that diet, the focus should then be all on execution as and consistency as those are the two factors that will make or break your success - not whether or not your plan contains 35% instead of 33% calories from carbohydrates.— Dr. Mike
Proper nutrition is just the successful stringing together of lots of healthy meals. What you are going to eat now/next matters, not what you ate previously, or what you are going to eat next week. What you eat now/next will drastically impact your mood, hormones, and health. Make it count.— Dr. Mike