WINNING THE NUMBERS GAME:

Question #2

True or False: To lose fat, it doesn’t matter what you eat as long as you stay within your calorie range.

Answer:  False

Explanation

Your body has many complex processes that determine when energy gets put into and taken out of storage (fat cells). These processes are directly affected by what, when and how much you eat. Eating a healthy, balanced diet will make it easier for your body to burn fat and prevent the food you eat from being stored as fat. Whole, minimally processed foods and nutritionally-balanced meals are better than meals that are high in refined sugars, sodium, and/or processed grains. It’s much harder for your body to turn lean protein, fruits, veggies and whole grains into fat than it is to turn sugar and refined foods into fat, for example. And more research is showing that a diet of whole foods is metabolized more efficiently than modern-day’s processed food products, which may slow metabolism and lead to weight gain. 

Explanation

Your body has many complex processes that determine when energy gets put into and taken out of storage (fat cells). These processes are directly affected by what, when and how much you eat. Eating a healthy, balanced diet will make it easier for your body to burn fat and prevent the food you eat from being stored as fat. Whole, minimally processed foods and nutritionally-balanced meals are better than meals that are high in refined sugars, sodium, and/or processed grains. It’s much harder for your body to turn lean protein, fruits, veggies and whole grains into fat than it is to turn sugar and refined foods into fat, for example. And more research is showing that a diet of whole foods is metabolized more efficiently than modern-day’s processed food products, which may slow metabolism and lead to weight gain.

WINNING THE NUMBERS GAME:

Question #1

True or False: It’s important to eat at least 1,200 calories per day so that you don’t enter “starvation mode,” which can stall your weight loss.

CORRECT ANSWER:  FALSE

Explanation OK, this was a tricky question. It is important for adults to eat at least 1,200 calories per day, but this is because most people will find it almost impossible to maintain good nutrition (meeting your body’s needs all nutrients, like protein, calcium and more) when eating fewer than 1,200 calories. However, while “starvation mode” is a real concern, the number of calories you need to avoid  is going to be based on several factors, including your current weight and activity level. For every individual, starvation mode could set in at higher or lower than 1,200 calories. TO FIGURE OUT HOW MANY CALORIES YOU SHOULD BE EATING DO THE FORMULA BELOW.

Caloric Intake

How many calories should I take in a day?

To figure out your ideal caloric intake you first need to determine your basal metabolic rate, or the amount of energy (calories burned) used by the body under resting conditions. The more muscle you have on your body, the more energy (or calories) you will use while resting.

What is my BMR?

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

How many calories should I consume? Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: 1.                   If you are sedentary (little or no exercise) : 1.2 2.                   If you are lightly active (light exercise/sports 1-3 days/week) : 1.375 3.                   If you are moderately active (moderate exercise/sports/bootcamp 3-5 days/week) : 1.55 4.                   If you are very active (hard exercise/sports/bootcamp 6-7 days a week) : 1.725 5.                   If you are extra active (very hard exercise/sports & physical job or 2x day training) :  1.9 BMR x factor depending on activity level = caloric intake per day to maintain your current weight You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eating less!). The combination of both will ensure long lasting weight loss, as long as you do it right. If you are going to reduce caloric intake do it safely. Reducing calories by 15% - 20% of your daily maintenance needs is a good start. And remember, sustained weight loss is impossible without increased, regular exercise.

 

 

FAT

Too much fat in our diet can increase the risk of developing heart disease and stroke.

So how much do we need? Between 20 – 30% of our daily calories should be from fat. So if you are eating 2000 calories per day, 25% would be 500 calories. 1 gram of fat is 9 calories, so in a day you should have about 56 grams of fat.

Ah, but there is good and bad fat! The one that you want is the unsaturated fat and that comes from fish and plants. Olive oil, peanut oil and such. That should be about 90% of the fat that you consume. Saturated fat should make up the other 10% and is from animal and animal byproducts, such as cheese, milk, etc.

Tips on reducing fat.

Avoid fried foods…rather have grilled, baked, poached, etc.

Eat lean meats and trim off excess fat.

Buy low or no fat items – sour cream, cheeses, mayo, yogurt etc,

Here is an example of the difference. A bologna sandwich on whole wheat bread with 1 oz cheese, 2 oz. Bologna, 1 tbsp. Mayo, a banana and 2 chocolate cookies is 760 calories and 48 grams of fat!

Substitute the cheese for low fat cheese, the bologna for fat free bologna, mayo is now low fat and 2 reduced fat chocolate cookies and you have 495 calories and 10 grams of fat. And still tastes great!

So that one sandwich done the old way was almost all of the fat you should have for the day. Easy to see how as a society we intake way more fat than we need and have become overweight.

Some Fat Saving Ideas

Pasta with Red Sauce instead of cream sauce

English Muffin/bagel/French roll instead of croissant, cinnamon bun or scone

Frozen Yogurt instead of ice cream

Broth based soups instead of cream based

Salsa instead of dips

Dip vegetables instead of chips

Pizza meat use fried/rinsed hamburger or chicken pieces instead of sausage meat

 

EAT MORE FIBRE

Eating 30 grams of fibre daily can speed up weight loss. High fibre foods are typically lower in calories. We tend to eat less because they make us feel fuller and the body needs to work harder to digest them, which speeds up our metabolism and burns fat quicker.

 

Things to remember:

 

Choose whole grains. Start your day with a high-fiber cereal, like All-Bran. At lunch, opt for whole-grain bread.

 

Eat your apples. Snack on no less than two high-fiber fruits a day, such as apples, pears, or raspberries.

 

Go green. Eat at least one and a half cups of high-fiber veggies a day, such as raw spinach, broccoli, and peppers.

 

Drink up. Sip water throughout the day. When combined with fiber, water helps you feel full and aids digestion.

 

Eating Breakfast Helps Weight Loss

Sometimes it’s just too easy to skip breakfast. You’re in a rush, you’d prefer to sleep a little later rather than prepare a meal, or it’s so hectic getting the kids off, you just can’t seem to make the effort or find the time. Slow down or resist that snooze button!

If you are someone who thinks skipping breakfast will help you lose weight, think again! Studies show that breakfast - especially a cereal breakfast - is associated with better weight control. One study reported that missing breakfast was associated with a fourfold increase in the risk of obesity.

An ongoing study of people who have maintained weight loss of at least 30 pounds for more than a year shows that eating breakfast keeps people slimmer (National Weight Control Registry). Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers.

A Nielsen’s National Eating Trends Survey showed that women who ate cereal on a regular basis weighed about nine pounds less than those who ate cereal rarely or not at all, while men who ate breakfast weighed about six pounds less than men who didn’t eat breakfast.

What is the link?

When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning - often on high-fat sweets - or to eat extra servings or bigger portions at lunch or dinner.

When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.

Eating breakfast every day may reduce the risk for obesity and insulin resistance syndrome - an early sign of developing diabetes - by as much as 35 to 50 percent, according to a study presented at a recent American Heart Association conference.

Whole-grain cereals best choice for weight loss.

Breakfast choices are endless, although whole-grain cereals top the list as the best choice for weight control and improving health.

High-fiber cereals are central to breakfast’s health benefits and can help men reduce the risk of heart disease, stroke, diabetes, and even intestinal polyps and colon cancer. Add nonfat milk and bananas, berries, or apple slices to turn that bowl of fiber into a tasty meal.

Look for cereals that list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal contain at least 7 grams per serving, or about 25 percent of the recommended daily intake.

“No time” is no excuse

Time is at a premium for most of us. Nevertheless, it pays to make time for what may be the most important meal of the day.

Try to choose foods from at least two or more food groups. Protein foods take longer to digest and will provide sustained energy and keep you feeling full longer.

Here are quick, tasty and nutritious choices to get your day off to a good start:

Milk and whole-grain cereal Instant oatmeal topped with raisins and milk Whole-grain granola topped with fruit and yogurt Peanut butter spread on whole-wheat toast or a bagel Fruit smoothie made with yogurt Cheese and whole-grain crackers

Energy bars have exploded in popularity. Although they are convenient and may satisfy your hunger in a pinch, read the label. Even though they contain a variety of vitamins and other added nutrients, they often contain little fiber, and are loaded with as many calories as a candy bar!

Alternative Breakfasts Ideas

Don’t like the regular ‘breakfast foods’, try out some of these ideas.

• Did you know that in Japan it is common to eat rice, soup or steamed vegetables in the morning? It may take some getting used to, but the benefits are certainly there — reduced fat and added nutrients from the veggies.
• Getting a late start? Prefer “lunch-ish” foods? Melt non-fat cheese onto a slice of toasted wheat bread
• There are many tasty low-fat varieties of hot cereal available. Add fruit or reduced calorie syrup to give it that extra zing. Hot cereal is perfect for winter mornings and will probably keep you feeling full a little longer than cold cereal.
• Eggs are a great protein-rich breakfast. Eggs are nutrient-rich with vitamins like B and K as well as folic acid, which is especially important to women’s health.
• If you find that cereal and milk just don’t tide you over, try yogurt instead. It is more filling and also includes live bacteria cultures that are good for you. Or, supplement your favorite cereal with fruit sliced into it. Watch out for the high-sugar cereals. Not only does the extra sugar harm your diet, those cereals also tend to be less filling.

A Healthy Breakfast

Breakfast needn’t be limited to high-fiber cereals, but wise choices are. Stick to whole-grain or pumpernickel breads for toast; opt for trans-fat-free soft margarines or cholesterol-lowering spreads that contain plant stanols.

Many typical breakfast foods (hash browns, bacon, croissants) have too much fat or salt — and fast-food breakfasts have too much of everything, except the fiber that adds the real punch to breakfast’s health benefits.

 

 

EAT 5 – 6 TIMES A DAY

It’s not just what you eat but also how often that affects metabolism and weight loss. Instead of having your normal 2 or 3 large meals during the day, break meals down into five to six smaller meals spaced three to four hours apart throughout the day.

Here are some reasons why it works:

• Eating more frequently gets your metabolism going and keeps it working at an elevated level continuously throughout the day.
• It will amp up your energy and keep your insulin level constant.
• Because you are eating more frequently, you should eat a smaller portion at each meal or snack. This isn’t as hard as it sounds, because you just won’t be as hungry since you just ate 2 or 3 hours ago.
• Since you are not as hungry, it is much easier to pick a lean and healthy snack. When you let yourself get very hungry, you are much more likely to grab whatever is in sight. This is also when you start to crave all of those things that are so high in fat and calories, and you will probably eat more of it.
• Even though you will ideally be eating LESS food that you are now, you will feel like you are eating MORE. Your mind and body will equate eating more frequently with more food, and therefore feeling more satisfied.
• Knowing that you will be eating more often, you should plan ahead for your meals and snacks. This, too, will help to insure that you pick foods that are good for you and fit into a lean and healthy diet.

Example Mini-Meals

Each mini-meal should contain a protein, a healthy carbohydrate, and a small amount of fat. A few examples of balanced mini-meals are:

• Turkey on whole grain bread
• Chicken roll-ups with low-fat cheese
• Mixed green salad with added veggies and water-packed tuna

· Small apple, a slice of whole grain bread with a tablespoon or two of all-natural peanut butter.

• Handful of almonds and a pear
• Bowl of instant oatmeal with lowfat milk and some raisins

· One tablespoon of peanut butter on 1 slice of whole wheat toast and 8 ounces of sparkling water

· A serving of whole-grain cereal topped with 1/3 cup blueberries and a cup of skim milk, plus a container of nonfat yogurt.

· Three whole-grain crackers, 3 ounces low-fat cheese, and 1 cup nonfat milk.

• 2/3 cup chocolate frozen yogurt and herbal tea

Tips to Losing Weight with Mini-Meals

1. Make sure a mini-meal consists of healthy foods instead of processed foods.
2. For some, eating mini-meals makes them feel like they’re overeating because they’re eating so often. Be patient and give the body enough time to get accustomed to a new way of eating.

3. When you skip meals, your body reacts like it did way back when we were living like the Flintstones.

4. Your body is infinitely intelligent - it reacts to what it senses is an imminent famine by slowing down your metabolism so that it can hang on to its existing fat stores and essentially go into hibernation, so that it burns as few calories as possible.

5. Eating More Frequently Protects Lean Muscle Mass

6. Another reason it is imperative to eat frequently is that when we do not eat often enough the body runs out of fuel to burn and then turns to muscle as a fuel source. If this catabolic state sounds a little like cannibalism it’s because that’s essentially what it is!
We know that the more lean muscle we have, the higher our metabolism and the more calories we burn. Don’t skip meals! Don’t sacrifice your muscle!

7. Make a grocery list and do a big grocery run on your day off.

8. Cook big batches all in one shot. For example, bake 10 chicken breasts, a pot of brown rice or whole wheat spaghetti in just one kitchen frenzy. You can freeze extras.

9. Remember to space meals and snacks evenly – try not to go more than 3 hours before eating again.

10. Include fiber (and protein) in every meal and snack. Fiber makes the body work hard at digestion, which increases metabolism. For instance, you burn more calories breaking down brown rice than white.

 

Breakfast: Eating an early-morning meal kick-starts your metabolism by turning on your digestive system (this actually burns calories). Research found that eating 400-500 calories in the morning may keep you so satisfied that you’ll actually eat less the rest of the day.

Snack: Eat three meals and three snacks throughout the day and you’ll never feel starved, which can cause your body to hoard calories.

Lunch: Eat a lunch that is light in calories but tastes good — enjoying your food is key to eating less.

Lunch idea: 1 cup reduced-sodium canned lentil soup, 6 tortilla chips with salsa, a small green salad, 1 orange, and an 8-ounce iced tea.

Snack > Include fiber (and protein) in every meal and snack, says Bonci. Fiber makes the body work hard at digestion, which increases metabolism. For instance, you burn more calories breaking down brown rice than white.

Dinner: Beware: A big meal at night can overload your digestive system, causing some calories to be stored as fat.

Dinner idea: 5 ounces chicken, 1/2 cup pasta sauce, 1 cup whole wheat pasta, 1 tablespoon olive oil, and 1/2 cup broccoli. Eight ounces flavored sparkling water.

Snack: Don’t go to bed hungry! Eating too little can slow your metabolism.

 

 

 

 

 

DRINK MORE WATER

 

Most people don’t drink enough water. Most people are also carrying around a few more pounds than they would be if they did drink enough water.

 

There are two main reasons so many people are dehydrated these days. We eat less vegetables and fruits (which are water-dense) and more processed foods than we should. And we drink lots of caffeinated beverages instead of water. Caffeinated beverages and alcohol are diuretics. They force more water out of our bodies.

If a person is dehydrated their body compensates by retaining excess water as a protective measure. This alone is responsible for some excess weight. As well, a dehydrated person’s metabolism is significantly lower than a normally hydrated person.

 

If you can’t seem to get that weight off, try drinking more water. It works, because it speeds up your metabolism…so what exactly does that mean?

 

There are many forms of metabolism going on in your body right now, but the one everyone is talking about it the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs.

 

Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat.

 

The problem is that, though many decide to increase their water intake, very few stick with it. It’s understandable. During the first few days of drinking more water than your body is accustomed to, you’re running to the bathroom constantly. This can be very discouraging, and it can certainly interfere with an otherwise normal day at work. It seems that the water is coming out just as fast as it’s going in, and many people decide that their new hydration habit is fruitless.

 

What is really happening is that your body is flushing itself of the water it has been storing throughout all those years of “survival mode”. As you continue to give your body all the water it could ask for, it gets rid of what it doesn’t need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn’t need to save these stores anymore; it’s trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing the human to return to a normal life. This is called the “breakthrough point.”

 

“Eight - 8 oz glasses a day” This is okay for the average person, but if you’re overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.

 

This water consumption should be spread out throughout the day. It’s not healthy at all to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don’t let yourself get thirsty. If you feel thirsty, you’re already becoming dehydrated. Drink when you’re not thirsty yet.

 

If you don’t like the taste of plain water, try a slice of lemon or lime in the glass, or if you really think you hate water, try a flavored water. Just make sure you read the labels. Remember that you’re going to be consuming a lot of this fluid.

 

It’s probably a good idea to stop drinking water a good three hours before you go to bed. J

Other health benefits of drinking water:

· regulates appetite

· increases metabolism

· boosts energy levels

· less water retention

· alleviate some headaches

· help reduce blood pressure

· help reduce high cholesterol

· ease joint pain

· decrease in risk of some cancers

· less chance developing kidney stones

· release toxic waste products

· improves skin

 

Healthy Snacks to Keep You Satisfied

Eat great food and a great body naturally follows. Almost all have 250 calories or fewer — perfect for keeping energy up and weight down. We used healthy ingredients that are known disease fighters, belly shrinkers, and overall health boosters. Here’s the list of healthy ingredients to stock up on for a healthy fix:

Healthy Snack Essentials

• Fruit and veggies

• Dark chocolate

• Whole grains

• Low-fat dairy

• Nuts

Disease Fighters: Fruits and Veggies

·          Stock up on these healthy foods to make countless healthy, portable snacks that are delicious and good for you. Plus, these foods are proven disease fighters, energy boosters, and heart helpers so you can snack your way to better health.

· Disease Fighters: Fruits and Veggies

· Munch on blueberries, apples, peppers, and spinach, which are linked to a reduced risk of heart disease and certain cancers.

· Plus, the potassium, magnesium, and calcium in most fresh produce may help lower blood pressure.

· Quick Tip: Buy extra cartons of your favorite seasonal berries, gently wash, and pat dry. Freeze in a zip-top plastic bag. Let the fruit defrost on your counter overnight, and mangia!

Heart Helpers: Dark Chocolate

Both regular and sugar-free dark chocolate decrease blood pressure in overweight adults, according to new research.

Consuming just a small amount of flavanol-rich cocoa powder daily can increase blood flow to your skin, making it softer, smoother, and more resistant to sun damage. (This is not your excuse to skip the sunscreen!

Quick Tip: Add cacao beans, the source of all chocolate, to your diet for an extra flavanol boost. Try Sweetriot Flavor 65 (pieces of the bean covered in dark chocolate) or Hershey’s 65% Cacao Premium Dark Chocolate with Nibs (the center of the cacao bean).

Energy Boosters: Whole Grains

Good news for carb lovers: You need at least 130 grams a day to keep your memory and concentration sharp. Opt for the whole-grain kind — it’s higher in fiber, giving you energy with staying power.

Bonus: Including five servings of whole grains daily in your low-calorie diet can help you lose belly flab and lower your levels of C-reactive protein, a predictor of heart disease, stroke, and diabetes. Add two more servings and you could lower your risk of diabetes by more than 20 percent.

Quick Tip: Tired of your usual whole wheat? Mix things up with Holly’s Cranberry Almond Oatmeal (38 grams of whole grains per half cup) for breakfast, Arnold Grains & More Double Protein Hearty Multi-Grain Bread (19 grams per slice) for lunch, and World of Grains Cookies (15 grams and only 130 calories per pack) for dessert.

Bone Builders: Low-Fat Dairy

Just 1,000 milligrams of calcium a day can help you maintain bone mass when trying to lose weight.

Including dairy, such as skim milk, in a low-calorie diet can help you shed belly fat.

Quick Tip: Instead of sour cream, use low-fat cottage cheese in dips. It has less fat and more protein. Put it in the blender for a thick and creamy texture.

Belly Shrinkers: Nuts

Snacking on nuts may help you shed pounds. Researchers found that people who ate almonds as part of a low-calorie diet for six months lost 18 percent of their body weight — slimming their waistlines and reducing body fat to boot. (Scientists suspect that the fiber-plus-protein combo keeps hunger in check.)

Extra credit: Monounsaturated fats found in some nuts have been shown to lower bad LDL cholesterol levels while preserving the good kind that your body needs.

Quick Tip: Toast raw nuts for extra crunch. Put a handful of your favorites on a baking sheet and roast in a 350-degree oven for 10 to 15 minutes.

Fiber is an important part of our diet. 

How do you know if you’re getting enough fiber in your diet? There are a couple of pretty obvious symptoms if you’re not:

1. You’re constipated. Ouch, I know, but it’s true. You should be having at least three bowel movements a week. If not, chin up and try adding more fiber-filled foods, like fruits, vegetables, and whole grains, to your diet and see if that doesn’t fix the plumbing!

2. You’re hungry a lot. Well, you could be hungry for a number of reasons, including emotional ones, but lack of fiber is also a legitimate suspect. Fiber helps you feel full, and if you’re not getting that warm, fuzzy, fullness feeling, it may be because you need to eat more… you guessed it: fruits, veggies, and whole grains.

So fiber can help keep you regular and make you feel full. The FDA also considers it to be a powerful fighter against cancer, diabetes, and heart disease as well as digestive disorders and obesity.

As a general rule, you should eat as many veggies and as much salad as you possibly can (dressing on the side, please!). This will help make you feel full and keep you from overeating other, more fattening foods. Fill up!

Fitting Fiber In
Sure, eating more fiber sounds like a great idea, but how do you realistically work it in to your day? Try these suggestions from the FDA:

• Start the day with whole-grain cereal.

• When appropriate, eat vegetables raw, since cooking can reduce fiber content.

• Avoid peeling fruits and vegetables, since the skin contains a lot of fiber.

• Choose whole-wheat products such as bulgur, couscous, kasha, and whole-grain breads, cereals, and pasta.

• Add beans to soups, stews, and salads.

Keep fresh and dried fruit on hand for snacks. 

(from Losing it with Jillian Michael’s)

10 Nutrition Strategies

1. Focus on getting a variety of foods each day.

2. Eat vegetables in a variety of colors: green, orange, yellow, etc.

3. Avoid extra fats, such as putting butter on foods.

4. Eat regularly, 4 to 6 meals a day, to avoid binge eating out of hunger

5. Plan your meals so you have good things to eat when it’s time to eat

6. Don’t eat at the first sign of hunger; wait 15 to 30 minutes to see if the hunger passes.

7. Stop eating at meals before you feel full. It takes a while for your brain to receive the message that the stomach is full.

8. Eat meals beginning with fruits and vegetables, followed by meats and protein sources, and eat breads last. This ensures that you fill up on the most nutrient-rich foods first.

9. Drink fruit and vegetable juices. The fiber and fructose will make you feel full while supplying your body with valuable nutrients.

10. Stick to whole-grain breads rather than white breads made with refined flour.

Info from Sure Victory:Blast Fat and Build Power

For all Break Out Boot Camp bootcampers, get the scoop on breakfast cereal.

BreakOut, Get FIT, and Enjoy Life

Carol Laviolette
(BCRPA Personal Trainer/Bootcamp Instructor)