Why we overeat, and how to stop. A few easy steps to taking control of your nutritional health.

 


Why People Over Eat

1.      Lack of Planning- refer to rule #2

2.      Eating Habits- habits are powerful behavioral patterns that allow us to perform many of our daily tasks without conscious effort

3.      Social Pressure- influence from friends and family can destroy good intentions with proper nutrition

4.      Emotional Escape- there is a strong correlation between “comfort foods” and making humans feel good. Refined sugar, sodium, high saturated fat filled food causes our brain to release serotonin. This causes our bodies to relax and feel good. This becomes a behavior and not a physiological need for food.

The Rules

Rule #1

Shop the perimeter of the store.  Food is perishable, and anything with a shelf life longer than 3 days is suspect. 

Rule #2

Preparation- prepare all meals in advance regardless of location. Coolers, bags, Tupperware etc. Must prepare for success and not prepare to fail. Most important rule.

Rule #3

Breakfast- Must be the largest meal of the day. Breakfast literally means to break the fast. When our bodies sleep, we utilize glycogen from our liver stores to keep our blood glucose levels normal. When we wake up our body requires glucose to revitalize our body and allow our brain to function at a high capacity. Let me add that sugar is not glucose.  And the type of glucose our bodies create are also not sugar.  Also, eating breakfast prevents overeating the rest of the day. This will get our metabolism moving for the rest of the day

Rule #4

Choose a Cut Off Time- This is behavioral psychophysiology.  Start by setting a cut off time for when you will stop eating. At first, start with 8 pm and progressively move it up until you are eating dinner at 6 pm and not eating again to the next morning. This discourages late night cravings which can destroy our diets. This will get clients in the habit of cutting off their eating habits at a certain time for maximum weight loss.   This habit builds the foundation for fasting.

Rule #5

Drink Water- water plays a part in most physiological aspects of our body, from anabolism to washing waste out our body. YOU MUST drink water and lots of it. 10 glasses a day will not cut it. Shoot for a gallon every day. The more water you ingest the less your body retains.

Rule #6

Cardio- Start with a 10 min walk after each meal.  This practice works as well as taking metformin.  Once you build that habit, add to it with 1 longer sustained session per week, until you accommodate that.  Once you have built a solid routine, you can add sprints or tabata or something a little higher intensity.  As with all things, allow your body to adjust to it.

Rule #7

Stress: Manage it! -This can be a huge culprit in preventing weight loss and eventually leading to weight gain. We either do not eat or over indulge because of our stress levels. Worse, our bodies release a hormone called cortisol that cannibalizes our muscle tissue as well as slowing our metabolism.  High levels of unresolved stress for too long will potentially result in adrenal fatigue, thyroid damage. 

Rule #8

Limit Alcohol Consumption- People are more likely to eat 20% more calories while drinking alcohol. Alcohol is a toxin to the human body that must be eradicated before any other nutrient; thus, slowing down the breakdown of fat and carbohydrates, slowing the metabolism. Alcohol is 7 calories per gram.  It decreases the effectiveness of insulin, and opens the door to type 2 diabetes, and fatty liver disease.

Rule #9

Eliminate Refined Sugar- sugar increases the rate the pancreas releases insulin, thus causing an imbalance. If it is not required by the body it is put into storage. Devoid of 90% of its vitamins and minerals contributing to an ineffective metabolism and poor recovery and weight control. Also inhibits the release of growth hormones depressing the immune system. Increase ingestion will increase inflammation of joints requiring more time for recovery.  

Rule #10 Avoid or absolutely minimize fast food.  These companies are in business to make a profit, not to make you healthy.  Their products are loaded with refined sugars, chemicals, and seed oils.  And their constant availability leads to our obesity.

 

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