Get your body transformation off to a great start. Week 1 Tips.
Pay Attention to What You Eat
The very best of luck to all following the leaders progress on RTE’s Operation Transformation.
There will be weeks when the scales put you in a bad mood, but remember every pound you lose equates to 3500 kcalories. You would need to jog for almost SIX HOURS to expend that pound in weight, so remember to tap yourself on the back when the drop the weight.
Mindless eating is excessive eating. Research consistently shows that people who watched TV while they ate consumed nearly 300 more calories than those who dined without an eye on the tellybox!. You need to pay attention to the messages your stomach is sending to your brain; if the TV is blaring, you won’t see the “slow” and “stop” signs. Stop eating when you feel three quarters full. I promise, twenty minutes later when the brain catches up on the stomach, you will feel plenty full.
Fast eaters become fat people. If you consciously stop to take a breath between bites, you can cut your food (and calorie) intake by 10 percent. Easily managed at social gatherings.
Beware the “Healthy” Menu
If you order the stuff that’s supposed to be good for you, you’re likely to underestimate a meal’s calorie total by more than a third! The restaurants know that; now you do, too. So be especially aware when ordering “healthy,” and make sure you have a “to go” box handy to carry leftovers home. I like to steer from the menu a little, for example. Instead of having an morning fry, I ask the staff if its possible to have an omelette with side salad. Menus are only designed as a guide. If the chef can’t or won’t cater for your healthy eating lifestyle, then spend your hard earned cash elsewhere.
Beware the Community Chest
Always serve snacks in a bowl or dish, and put away the packages. Never eat from the bag or container. That way you won’t ever eat an entire bag of something in a single sitting.
Beat Hunger with Your Mind
Have a craving even though you ate just an hour ago? Before you indulge your mystery hunger, here’s how to test whether your appetite is real or not: Imagine sitting down to a large, sizzling steak. If you’re truly hungry, the steak will sound good, and you should eat. If the steak isn’t appetizing, it means your body isn’t actually hungry. You might be bored, or thirsty, or just tempted by something you don’t need. Try a change of scenery, that visual distractions can help curb cravings.
Redecorate, Repack, Remember
If you don’t have a counter top fruit bowl, buy one so you can grab a peach, banana, pear, or other piece of fruit on your way out the door in the morning to munch on during your commute. Plan a 10 a.m. apple-a-day break. Toss an orange in your briefcase to help you past the mid-afternoon lull (otherwise known as Temptation Time). Make fruit part of your entourage, and it will beat up lesser foods.
If You Can’t Bear to Eat Vegetables, Drink Them Instead
I can see you blending the soup as I type. Nice work!
If You’re Not Yet Drinking Smoothies, Why Not?
Have you read the label of your fruit juice? Lots of sugar (however “natural” it is) and not much fiber, which means it’s a carb bomb when it hits your bloodstream. Not so with a blended smoothie, because ingredient number one is whole fruit, making the sugar content drop and the fiber climb.
Two tips: Use frozen fruit; buy it by the bag in your store’s freezer section. And buy a mixer and a small pitcher so you can mix your smoothie in the same container you drink it from; it’s much easier than washing out a blender. Almost any fruit-and-berry combo will do.
Buy Smaller Dishes
According to the food scientists at Cornell University, people tend to eat as much food as will fit on their plates. That’s where “duh!” overlaps with dangerous. Over the past 100 years, our plates have grown, decade by decade. And we also know that the nation’s obesity rates have grown exponentially in that time as well. No, it’s not a coincidence. If you dine off of smaller plates, you’ll grow smaller, too. Shoot for 9 inches in diameter, and you’ll be on your way.
Drink out of Skinny Glasses
As have gone dinner plates, so have gone drinking glasses. And if you fill the newly cavernous ones with any kind of sweetened beverage, you’ll overindulge in calories. But here’s a smart tip: We tend to gauge our drink sizes by how tall, not how stout, our drinking glasses are. So if you buy tall, skinny ones, you’ll think you’re drinking more even though you’re drinking less.
Never Eat from the Box, Carton, or Bag
Some clever food scientists at Cornell did an experiment in which they gave one set of moviegoers giant boxes of stale popcorn and another set smaller boxes of stale popcorn. The big-box people ate more than the small-box people. The theory: You gauge the amount that’s “reasonable” to eat by the size of the container it’s in. Put two cookies on a plate, put a scoop of ice cream in a bowl, or lay out a small handful of potato chips on your plate, then put the container away; you’ll eat far less of the treat.
Limit the Fried Stuff
Fun fact: Fast-food burgers and chicken from KFC and McDonald’s are the most frequently requested meals on death row. It kinda makes sense. The inmates won’t be around to suffer the aftermath. Fried foods are packed with calories and salt, and that crunchy, oily coating beats down any nutritional qualities that whatever is entombed inside might have.
That said, eating one piece of fried chicken won’t be, um, a death sentence, if it’s surrounded on the plate by generous helpings of vegetables and you follow with fruit—not more fat—for dessert. What’s more, the fat in the chicken will help you absorb the fat-soluble vitamins in the veggies.
Eat the Good Stuff
Make sure your diet is filled with healthy fats in the forms of fatty fish (salmon, tuna, mackerel, sardines), fatty fruits (avocados), extra-virgin olive oil, eggs (among the healthiest foods known to humankind), and healthy-fat snacks (nuts are nutritional powerhouses and keep you feeling full). I even give bacon in moderation a green light; at only 70 calories per strip, it carries big flavor and belly-filling capabilities.
Wear Your Milk Mustache with Pride
Milk, yogurt, cottage cheese, and cheeses all contain slow-to-digest protein and healthy fat, so they can be excellent belly fillers. And studies have suggested that the calcium in dairy products may aid weight loss. Make them part of your diet and you’ll find the cow elbowing aside lesser members of the food kingdom.
Eliminate Sweetened Beverages
If you’re going to follow only one piece of advice in this article, make it this one. I’ve said it before, but it’s worth repeating: Drinks with added sugar account for nearly 450 calories per day in the average American’s diet. That’s more than twice as much as we were drinking 30 years ago. If you’re looking for a way to cut unnecessary daily calories to help you lose a pound a week, wean yourself from the overload of sugar-sweetened carbonated beverages.
No, artificially sweetened sodas are not okay. Even if they have few calories or no calories, they maintain or increase your taste for highly sweetened foods, so you seek out the calorie payload elsewhere. Worse yet, they crowd out the healthy beverages. My prescription: Out with the bad, in with the great—in taste and nutrition.
Reduce Your Intake of High-Carbohydrate Foods
As I’ve mentioned, simple carbs enter your bloodstream as sugars and are likely to be stored as fat when you’re inactive. They also set off a binge/crash cycle that can give your appetite the upper hand and have you reaching for the doughnut tray and candy bars throughout your day. To rein in your appetite, limit your simple carbs found in sugary drinks, processed foods, and refined breads (i.e., whole-wheat bread carbs good, white bread carbs bad; strawberry carbs good, strawberry-flavored candy carbs bad).
Reduce Your Intake of Food Prepared Away From Home
When you let somebody else prepare your food—especially if it’s a teenager in a paper hat—you lose control over what you eat. And the fast-food companies, being what they are, encourage all of your worst eating habits by stuffing their products with crave-inducing ingredients like unhealthy fats, sugar, and salt. If you can stay out of the drive-thru, you can shrink your calorie intake every day.
Keep a Food Diary
Clearly, this weight-loss technique isn’t for everybody. It’s a hassle to write down every little thing you eat, day after day. But it’s strikingly effective for those who do it. My advice: Try it for a week so you can get a handle on how many sodas you drink and under what circumstances, when you’re most likely to veg out with a bowl of chips in front of the TV, and when your dessert cravings strike. That will help you identify your dietary danger zones and lead you to strategies that save pounds. A really good app for your android or iphone is “myfitnesspal”. Its free!
Walk for Exercise
I consider that great news. Is there a simpler exercise than walking? Is there a better way to incorporate talking with friends and loved ones into your fitness plan? Is there anything else that gets you out among your neighbors at a pace that lets you say hello? And is there anything that makes your dog happier than your saying the magic word walk?
Use weights for Fat Loss. – Click “BODYTONE” above for info.
I suspect that for 81 percent of you, the picture that just flashed in your mind was of a no-neck Bulgarian weight lifter straining as he hoisted a steel beam over his head in the last Olympics. I know that isn’t you.
But you should still be taking advantage of the weight lifter’s advantage: Muscle is the all-night convenience store of fat burning—it never shuts down. Not only do you burn a ton of calories while you’re actually exercising, but there’s also a big afterburn effect that kicks in. Your body has to expend energy to cool you down and repair the small tears in muscle fibers that happen when you lift. (Don’t freak out. If you lift reasonable-size weights, you won’t tear muscles, you’ll just push the muscle fibers hard enough to make them grow.)
Believe it or not, “none of the above” is a legitimate option when it comes to physical activity, because there’s nothing magical about running or weight lifting or even walking. They’re just the most common activities people choose in order to add more activity to their days. The only one that’s important to you is one that a) you enjoy, b) fits into your life well enough that you can do it most days, and c) allows you to up your energy expenditure.
You can do that by adding three 15-minute walks to your day or by scheduling 2-hour bike rides on weekends. Or simply by walking more, standing more, lifting more, and sitting less.
Just look at your whole day as an opportunity to make the smart choices that will help you lose weight and feel better. Achieve that, and where might you be next month? Or next year? Some place far better than where you are today.
mypersonaltrainer recommends clicking the “COREFIT” link above and incorporating this drop in tummy toning class to the points made above.