2009 - A Healthy Start
"To eat is a necessity, but to eat intelligently is an art.”
~ La Rochefoucauld
It's that time of year again: the time we get back to our regular routines and want a fresh start to the New Year! Whatever your resolution may be, many of us decide that we want to become healthier by improving our eating habits, physical activity, stress, etc. For this reason, many of us embark on a new diet or exercise plan. According to the European Journal of Clinical Nutrition, irregular meal patterns could decrease insulin sensitivity, thereby promoting weight gain, not loss. This happens because erratic eating signals the body to conserve fat and slow down metabolism. So, focusing on a balanced approach to weight loss will make us more successful in maintaining healthy weights for the long-run.
10 steps to naturally boost metabolism:
1) Perform a kitchen audit. Think about: "out with the bad, in with the good.” Remove any ‘trigger' or ‘cheat' foods from your cupboards or fridge; i.e. candy, ice cream, sugary cereal, cookies, etc.
2) Cut your sugar cravings. Suffering from sugar cravings doesn't mean you're ‘weak' – it likely means your blood sugar is out of whack. Many of us grab salty or sweet starchy carbs to satisfy ‘hunger', which perpetuates the vicious cycle of cravings and weight gain. Following the next 8 steps will decrease sugar cravings within a week. Also, try keeping things such as berry herbal tea, cut up veggies, or sugarless gum on hand to chew on when cravings arise.
3) Do NOT skip breakfast! Think of your metabolic rate shaped like an ice cream cone: starting at the top, your metabolism is its highest in the morning and starts to decline gradually as the day progresses. Try starting your day with a substantial breakfast that includes protein.
4) Opt for foods that decrease hunger and keep you satisfied longer. Proteins like chicken, fish, turkey, egg whites, cottage cheese, yogurt, soy and lean beef are perfect foods to keep you satiated and they also trigger the secretion of a hormone called glucagon, which breaks down fat.
5) Eat low glycemic carbohydrates including vegetables, fruits, whole grains and beans. Limit high sugar foods like raisins, dates, lychee nuts, corn, white potatoes and all refined flours & sugars.
6) Include healthy fats in your diet such as monounsaturated fats (avocados, olive oil and canola oil) and omega 3 fats (walnuts, almonds, fish and fish oils). Consuming these fats is proven to benefit weight loss: one study showed that monounsaturated fats actually have a burning effect on the fat in our bodies.
7) Give your body a daily ‘mini fast' from 7pm to 7am to optimize digestion and lose weight. If you must munch late at night, stick to raw veggies or herbal tea. With this step alone, you're guaranteed to drop a few pounds in under a week.
8) Eat throughout the day. Eat 3 main meals and 2-3 snacks daily to keep your energy high & your metabolism in full gear; this also stabilizes your blood sugar which in turn also helps boost your metabolism.
9) Plan to lose. We often grab the wrong foods due to time restraints and poor planning. Instead of grabbing a carb fix, prepare quick & easy options at home to save on cost and calories. For example: low-fat yogurt with berries, broth-based soups, vegetables with hummus, etc.
10) Maintain your goal weight with focus. A key indicator of success is keeping the weight off for longer than a 6-12 month period. If you feel yourself ‘slipping' and weight is creeping back on, food journaling is a great way to get back on track; studies prove it! Food journaling keeps you accountable, helps you focus on portion size and ensures you won't skip meals.
"If you don't do what's best for your body, you're the one who comes up on the short end.”
~ Julius Erving
When first learning about nutrition and weight loss, it's best to get the proper information before moving forward. Think of it as "quality of life by choice, not chance” – once you know better, you do better!
With a brand new year upon us, it's important that we focus on what lies ahead. Never lose sight of what you ultimately want to achieve! Break down your goals into steps and move forward one step at a time. You can do it! Never give up on yourself.
Dr. Doug
Adapted from Canadian Health & Lifestyle: "Tips to lose that last 15 pounds”
Winter 2008/2009