“If I had to pick one thing I could fix to stop diets from failing, it would be all-or-nothing thinking and all-or-nothing acting,” - Martin Binks, PhD, director of behavioral health research at the Duke Diet and Fitness Center
MY COMMENT: Nice article on overcoming mental barriers.
Light beer, 12 oz, 90 to 110 calories
Regular beer, 12 oz, 150 calories
Red wine, 5 oz, 120 to 150 calories
Rum or whiskey, 1.5 oz, 98 calories
Gin, 1.5 oz, 120 calories Vodka,
1.5 oz, 98 calories
-Can Alcohol Derail Your Diet?
MY COMMENT: Regular beer has approx. the same number of calories as soda.
Obviously (or maybe not) you eat more calories and not-so-healthy choices when you eat out. So why not make your own lunch?
Researchers in Minnesota created an interesting study to test this idea. They recruited 19 women who agreed to eat a prepackaged boxed lunch each day at work for two months. The women were given either a small lunch of 767 calories or a large lunch of 1,528 calories (double the size) and were told to eat as much or as little as they wanted. Data analysis at the end of the study showed that the women who had the larger lunch ate 278 calories more each day
-everydayhealth.com
Just so you don’t find yourself sneaking off to the nearest vending machine, keep your workstation stocked with a better choice of snacks.
In order to make wise choices when eating out, it’s important to educate yourself on what your favorite restaurants are serving.
Check out this handy list of restaurants at everydayhealth where you can access nutrition information of 50 popular restaurants!
These preliminary results show that low vitamin C status is associated with reduced fat oxidation during submaximal exercise. Low vitamin C status may partially explain the inverse relationship between vitamin C status and adiposity and why some individuals are unsuccessful in their weight loss attempts. -nutritionandmetabolism
MY COMMENT: Vitamin C is cheap and readily available. It would be worth a try to at least take a 500mg supplement daily. Interesting to note “an inverse relationship between vitamin C status and body weight and waist measurements . Also that it was a supplement and not real food that effectively corrected the deficiency and improved fat metabolism.
This does not mean Vitamin C is a weight loss pill- only that it may help you burn fat if your diet is dificient.
According to a new study accepted for publication in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism (JCEM), eating a meal quickly, as compared to slowly, curtails the release of hormones in the gut that induce feelings of being full. The decreased release of these hormones, can often lead to overeating. -sciencedaily.com
MY COMMENT: See if you can’t be the last one finshed at the dinner table. Put the fork down between bites, and thoroughly chew your food.
I co-founded the National Weight Control Registry, which tracks about 6,000 people who have, on average, lost 70 pounds and kept it off for seven years. What we’re doing is trying to learn how these people manage to do it. What strategies really work? We’ve found some common factors. People in the Registry tend to do a lot of physical activity. They tend to eat a low-fat diet and pay attention to overall calories. They self-monitor: they weigh themselves and keep periodic food diaries. And they eat breakfast every day. -James O. Hill, Ph D. webmd
Most people need between 20 and 35 grams of fiber each day -Everyday Health
MY COMMENT: Eating 25 grams of fiber a day won’t leave much room for nutrient deficident high calorie junk. I’d include nuts as a healthy additional source of fiber.
…most studies have shown that cutting calories is the key to initial weight loss. It’s easier to skip 500 calories of high-fructose colored water in a day than it is to run 5 miles. However, followup research has shown that the best way to keep the weight off is with a regular exercise program. -runnersworld
MY COMMENT: Your best chance for success is a moderate approach with diet and physical activity. Extremes on either side of the equation generally end in failure.
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