How do you lose weight? Substitute diet drinks for sugary drinks. Eat low-fat foods. Just eat less of the bad foods — it’s all about the calories. We are told, “Just have more willpower.”
These ideas are false. They are food- and diet-industry propaganda that makes and keeps us fat and sick. Lies by the food industry combined with bad government policy based on food industry lobbying are the major causes of our obesity and diabetes epidemic.
Now, more than 35 percent of Americans are obese, and almost 70 percent are overweight. This is not an accident but the result of careful marketing and money in politics.
We are told it is all about making better choices. If we all took more personal responsibility, we could stop this obesity and diabetes epidemic. We have been told there are no good or bad foods, that the key to weight loss is moderation. And, of course, if we all just exercised more, all of us would lose weight. These ideas hold us hostage.
by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.
I remember my first sleepover as a young child, when my friend’s mom said we could have a midnight snack. It was so exciting to be able to eat junk food so late at night!
Of course, my opportunities to gorge like that were few and far between. But regular late-night noshing plagues many of us and can cause weight problems if you don’t control it.
Do you find that you consume too many calories after dinner? Are you continually returning to the kitchen for “one more thing”? Do you wake up in the morning annoyed that you snacked too much the night before? If so, you are not alone. Studies have suggested that people feel less inhibited to overdo the snacks after dark.
So, let’s do something about it! Nighttime eating is my weight-loss clients’ single most common obstacle. But it is a challenge worth taking on, as conquering this habit will open the door to long-lasting, successful weight loss.
By The FIRM Master Instructor Mindy Fenske
A while back, I took a teaching sabbatical and worked out of my house for a few months. Now, don’t get me wrong, I loved having the flexibility of working from home, but I had a small problem.
I would be working diligently at my computer, tap-tap-tapping the keyboard, when, all of a sudden, my fingers would stop. Then my legs would stand me up and walk me into the kitchen and, before I even realized what was happening, my hand would be force-feeding chips into my open mouth. It was as if my body was possessed by aliens!
Want a healthy snack that will fill you up without filling you out? Try plain, non-fat (or low-fat) Greek yogurt! It’s super-packed with calcium and live bacterial cultures and it’s low in calories, making it a smart snack choice.
I did a Google search on what causes stress in people’s lives and I found things like unemployment, divorce, financial problems, health issues, fatigue and so on. In reflecting on how I deal with stress, let’s just say that far, far less than unemployment has caused me to eat a dozen donuts in one sitting!
Yes, I’m talking about stress eating. Most of us have had the unfortunate pleasure of experiencing it at one point or another, and it is not for the faint of heart. I can down a whole can of party peanuts if Auden has a particularly bad day at school! Thankfully I have come to terms with the real me and I am now able to recognize the signs of impending stress and do a fairly good job of not eating us out of house and home when things get rough. Please allow me to share some of my tips, and I welcome any you have to share that have worked for you.
Are high-calorie drinks that boast all sorts of health benefits duping you? I have seen clients of mine get completely sidetracked by calorie drinks that they purchased at Starbucks, Jamba Juice — even at the gym!
Many of these beverages promise you everything from increased energy to younger looking skin, but don’t even think about taking a sip before looking at the nutrition label. Because what manufacturers aren’t boasting about is the sugar and calorie content of these “wonder” beverages — enough to throw off any well-intentioned dieter.
There is no better time to amp up your fruit intake than during the summer months. June, July and August offer us the best-tasting and widest variety of fruits, so go find a farmers’ market, or a conventional market with good produce, and start shopping. And remember, the wider variety of colors that you can include in your diet, the better. I’ve color-coded the fruits for you to make it easier to eat a rainbow each day!
With today’s hectic schedules, it seems like there is just no time for anything besides the day-to-day hustle. This can make taking time to make healthy choices seem like a luxury.
What’s your typical day like? For many people, it’s up in the morning and off to work with no time for breakfast, or up in the morning, drive through the closest fast food joint and haul butt to work. And that’s just breakfast. The rest of the day will likely include snacking at your desk and lunch at some place that, while close to work, may or may not have healthy options.
Although this may seem an incredible concept, as far as I am concerned, so are diets. If diets and diet books worked, there would not be a multi-multibillion–dollar diet industry. You can and will experience how you can address your body in a new and effective way. If weight is an issue for you, it is a symptom of how you want to change your life. By changing your weight you will change your life.
Are you the type of person who has to see numbers change in order to feel like you are making progress on your fitness path?
Do any of these ring a bell?