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Fitness Friday: Mind Over Munchies

Photo courtesy of the Food & Drug Administration

Tempted to dive head first into your plate when stress hits the fan?

Try this: Visualize your negative thoughts riding by on a conveyor belt. Label each one “5-K tomorrow” or “First Date Jitters!”, then imagine it chugging off into oblivion. Research subjects at Temple University’s Center for Obesity Research and Education say this method of chunking has helped them avoid emotional eating.

Did you also know that if you eat slowly, you’ll probably eat less? This the finding from a recent report from The Journal of Clinical Endocrinology & Metabolism. People who lingered over ice cream for 30 minutes produced more of two hormones that signal fullness than those who ate the same amount in 5 minutes.

“Eating slowly lets food interact longer with the intestinal cells that produce these hormones,” says lead study author Alexander Kokkinos, M.D., Ph.D. Put the brakes on speed eating by avoiding dining distractions (like the T.V.) and focusing on food.

So just remember, it’s all a matter of mind over munchies. Put your mind to it, you can do it!

Be Happy, Be Healthy!

-TK

Fitness Friday: Reducing Your Caloric Intake

If you’re serious about weight loss, then you simply must change your current eating habits. Until you do so, you’ll find it that much harder to lose weight.

When it comes to weight loss, calories are the enemy. After a meal, your body converts the calories that it needs into fuel and then stores the rest. The body requires at least 1,200-1,500 calories to carry out its everyday activities.

Your mission (now that you’ve chosen to accept it) is simple. In order to lose weight, you’ll need to ensure that you’re eating just enough food to fuel your body. This way, your body will be forced to turn to its fat reserves to make up the deficit.

Reducing your daily caloric intake doesn’t mean that you need to starve. In fact, it’s possible to eat five meals during the day without ever going hungry. To achieve this, you’ll need to change your diet to healthier foods.

Eat More Fruits & Veggies

Eat more fruits, vegetables and whole grain meals. Complex carbs take a lot longer to digest and don’t have as many calories as processed foods.

Avoid Refined Foods

Avoid refined foods. They’re stripped of most of their nutrients and contain nothing but carbs. Instead of eating a biscuit or chocolate as a snack, try eating fruit. You’ll lose weight faster. You can also start a food journal to track what you eat daily. If you reduce your daily caloric intake by 500 calories, you could lose as much as 8 pounds in a month!

Be Happy, Be Healthy.

-TK