Don’t Deprive

The most elementary way to explain how to lose weight is to burn more calories than you consume.  So that’s two-fold: 1) burning calories via being active, and 2) consuming a healthy amount of calories in a day.  If your goal is to maintain weight, then it’s burning what you’re consuming. 

Good thing is our body burns some calories just being alive, pumping our blood, functioning our organs, etc.  This is your base metabolic rate BMR.  My Fitness Pal or other online food/workout diaries will help you determine your BMR and then based on what your weight goals are, will help you determine the right amount of calories to consume a day to maintain healthy function and energy.

First fold, bringing up your level of movement and activity every day, even slightly, will have a great effect on your fitness.  Doesn’t have to be a huge multi-hour workout at the gym. Can just be 10 minute snippets of your day here & there.  You will burn calories but will also increase circulation, improve your cardiovascular health, bathe in feel-good endorphins, decrease risk for disease and boost your immune system, and sleep more soundly at night.

Second fold, consuming a controlled amount of calories per day will help re-train your body for what food portions it really needs.  A big thing here is eating in such a way that you don’t feel deprived.  Deprivation causes unhappiness and leads towards bingeing or giving up your healthy attempt all together.  Here are some nice tips for eating in such a way that you feel satisfied:

“1. Eat more often. Eating food in small bundles throughout the day keeps your metabolism chugging along. It tells your body that it doesn’t have to store up calories for a rainy day. And it keeps you from becoming ravenously hungry, so that you’re less likely to gorge on a large meal.”

“2. Eat your calories, don’t drink them. Calories from solids take more time to digest, so they help you stay satisfied longer — plus, the extra work required by your digestive system helps to burn calories.”

“3. Eat foods that fill you up. Susanna Holt at the University of Sydney was the first researcher to index foods and categories of foods based on satiety. In her study, 38 foods with the same 240 calorie portion size were evaluated over a two-hour period to measure the degree of satiety as compared to a portion of white bread. Potatoes, popcorn, oatmeal and fish were among the foods that scored best.”

“4. Eat foods that fill up your senses. Studies conducted by the Smell and Taste Treatment and Research Foundation in Chicago suggest that foods that are full of flavor and aroma are more satisfying than bland foods. As a result, people tend to eat smaller portions of full-flavor foods.”

I’d love to hear from all of you! What do you feel about this?  What workouts or activities have you been doing to stay active and burn calories?  What tips or tricks do you have to share about avoiding deprivation but fueling your body with the good stuff?

One thought on “Don’t Deprive

  1. Thanks for citing those studies! That is really great information. I love the satiety study. I remember growing up and just about every evening my mother would pop popcorn (in an air popper). Matt and I have started this, and it’s amazing what a filling, delicious, nutritious treat this can be. When you do it in the air popper, you can easily control how much, what you put on, etc. My daughter looks forward to it every night because it’s fun to watch them pop and it fills the air with a savory scent. We like to add a little bit of mozzerella to it. It gets soft and it’s delicious! If you have to have butter, a TINY bit goes a long way. You can then make it salty or sweet – my favorite growing up was melted honey, butter, and cinnamon on popcorn…but now I’m a sucker for the cheese. It’s a nice evening snack!

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