I hope this finds you all well and healthy … as always!!!
Man, this week went by stoopid fast!!!! Well, try and get in as much movement as you can this weekend … and stay dry!!! I am so looking forward to fall coolish weather!!
Here’s the last installment of the 8 common diet strategies. My comments are in yellow.
The Surprising Truth About 8 Common Diet Strategies
7. Tracking carbs is the best way to keep pounds off
FALSE: A balanced plan topped the usual technique of counting carbohydrates or fat grams in a study of adults who had recently lost a significant amount of weight. The least successful of the plans was the one that counted fat grams: It caused the biggest slowdown in metabolism, leading dieters to burn an average of 423 fewer calories a day. The carb-counting plan was problematic because it caused an increase in cortisol and C-reactive protein levels - factors that may elevate your risk of cardiovascular disease. In contrast, the balanced plan caused a less extreme drop in metabolism (under 300 calories a day) and didn't trigger any heart-harming consequences.
Make this work for you: The study's balanced plan included lots of whole grains, fresh vegetables, legumes, fruits, nuts, healthy fats like olive oil, and lean fish and meats; it excluded heavily processed foods like white bread and instant rice. Known as "low-glycemic," this type of diet is based on regulating the body's blood sugar and hormone levels. It may also be the easiest diet to stick to in the long term because it doesn't restrict entire classes of food, notes lead study author Cara B. Ebbeling, Ph.D., of Boston Children's Hospital. For info, go to childrenshospital.org search "low-glycemic diet" for shopping lists and other tips. (common sense here guys & gals – don’t make eating so dang complicated, you KNOW what to eat … now do it – as often as possible. Allow for a “cheat day now & then, but take the time to make smart choices the vast majority of the time).
8. You have to watch what you eat - forever
TRUE: Previously, experts believed if you restrained eating for too long, it would backfire and lead to bingeing, notes weight-loss researcher Fiona Johnson, Ph.D., of University College London. "But the constant bombardment of food temptations has led to a situation where self-control is essential."
Make this work for you: Psychologists specializing in dieting issues don't advocate outlawing a long list of favorite foods. Instead, they suggest "flexible restraint" - passing on sundaes or fries on most days, but occasionally allowing yourself those treats. To monitor how well you're balancing restraint with indulgence, step on your scale at least once a week. Regular weigh-ins will alert you to the need to rein in before a big, hard-to-shake weight gain settles in. (ok, this is dumb … stay off the scale – even once a week???!!! All that weighing does is tell you what you weigh at that very moment. It doesn’t separate fat from muscle from pee from poo from what food is still in your guts … your weight will fluctuate as much as 6 pounds each day so why the heck would you weigh just once a week?? Plus, if you’re working out regularly, muscle weighs more than fat and you might actually NOT lose weight and even GAIN a little, but if you’re losing “inches” … that’s how you know you’re doing it right!!)
Ok, next week we’ll be on to something else!!! Have a great weekend and I’ll ….
See you at the gym!!!