The Slender Checklist

Hi!

Let's check out the practices of slender, healthy people: What do they do to get that way and stay that way? 

Stay away from processed foods.

It seems so easy to grab a weight-loss protein bar or shake and call it nutrition. If you are in a hurry or already too hungry to cook, these products seem like an easy solution. If you check the ingredients, you'll probably find sugar, sometimes lots of it. I checked out some Weight Watchers foods and they had more sugar in them than I wanted to take into my body. Asking the group leader about it, she was surprised and admitted that she's never checked!

There are lots of healthier, more filling options with the same or fewer calories. A few bites of carrot/pepper/celery with a bit of Greek yoghurt will tide you over until you can make a healthy meal.

If you are like me, you need to cook ahead. If I don't have something at home that is ready to eat, I'll grab some take-out on the way home. Yesterday, I made some pumpkin/potato soup with red pepper and the pot grins cheerfully at me whenever I open the fridge! And I'm loving the fruits that are so richly available. A few strawberries will help you stick with your healthy eating plans. 

Loose the sugar

Is sugar a sweet old friend that is secretly plotting your demise?  Sugar takes a devastating toll on your health. In fact, excessive sugar consumption may be the largest factor underlying obesity and chronic disease.

One of the primary sources of calories for Americans is sugar—specifically high fructose corn syrup in soda and processed foods.  Fructose, derived from corn, has become very cheap and is widely used in the majority of processed foods for increased sales.

• In 1700, the average person consumed about 4 pounds of sugar per year.
• In 1800, the average person consumed about 18 pounds of sugar per year.
• In 1900, individual consumption had risen to 90 pounds of sugar per year.
• In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods—from bologna to pretzels to Worcestershire sauce to cheese spread. And now most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one of taking formula.

A small University of Missouri study found that increasing your (natural) protein intake actually reduces the degree to which the sight of crave-worthy foods activates the brain's reward centers. By eating meals rich in healthy protein sources, your desire and cravings for sugar could go away all together.

Even non-caloric sweeteners may thwart the body's ability to monitor its caloric intake based on sweetness. In fact, participants in the San Antonio Heart Study who drank more than three diet sodas per week were twice as likely to become overweight or obese compared with those who didn't drink diet soda.

Mindfulness could help you

A 2013 study published in the British Journal of Health Psychology found that college students reduced their chocolate cravings after only five days of practicing a mindfulness habit called cognitive defusion. Defusion involves distancing, disconnecting or seeing thoughts and feelings for what they are (streams of words, passing sensations), not what they say they are (dangers or facts). More ways to practice defusion: deep breathing, meditation and yoga.

Get the sleep your body needs.

Yes, some of the best shows come on late in the evening. Studies have indicated a direct link to undersleeping and overeating.

Cheating on your sleep, especially sleeping less than five or six hours a night, can slow your metabolism and cause hormonal changes that can destroy your weight-loss efforts. One study showed sleep-deprived people eating 500 calories more per day!

 Snack intelligently

You don't have to white-knuckle it until your next meal. Choose some healthy snack like a few (!) nuts, some crispy veggies, half a banana, etc. Just not all at the same time! You wouldn't overfill your gas tank or put in less than premium fuel now would you. Do the same with your body.

Eat breakfast

There’s lots of evidence that people who eat breakfast tend to have healthier weights. Does this mean frozen pancakes, toasted and served with butter and (fake) syrup? Or sugar-filled cereal? You know the answer but your pleasure systems don't want to hear.

Learn to love water.

Try drinking a full glass of water every hour. This will keep you hydrated (obviously) but will also keep your body from shouting "FOOD ALARM!". Yes, we often confuse thirst with hunger. A plus: Water may speed up your metabolism.

A famous chef has levied a tax on all sugar-filled drinks in his restaurant. He says he wants to make it more expensive to ruin the body!

Keep a food log.

A large-scale study found that keeping a daily food journal doubled the amount of weight participants lost. We're talking accountability here. Create your own food log or use one of the many available online.

Never diet. 

Yes, you read correctly. Dieting definitely contributes to the infamous jo-jo-effect. Do you want to lose weight? Do you want to then gain it all back plus some? No?

Then don't touch another diet in your life!

Move your body.

I'm not talking marathon or fitness center here. Just take a walk. Climb one flight of stairs. Get up from your easy chair and stretch. Your body was made for movement but modern times aren't! Come on - make your body happy!

As our journey progresses, we'll learn about the power of the mind to make any change you desire.

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