Monday, January 03, 2011

If you're doing this your weight loss resolution is doomed to fail.

Eating less.

Is that your weight loss plan? You're simply going to learn to eat less? You're going to choose smaller portions? You're going to "cut back"?

That's your plan?

If it were that easy, do you think you'd still have weight to lose?

If it were that easy, I'd be working in an emergency room somewhere because if all it took to lose weight were for people to simply, "eat less", the world would be skinny.

Ultimately what we choose to put on our plates reflects a sort of personal homeostasis - we put as much food on our plates as we feel we need to be satisfied. If you try to simply "cut back" without actually making any formative changes to the actual foods you eat and your timing of meals and snacks all you're going to wind up doing is feeling hungry, short changed and bitter for the short time you actually adhere to your overly simplified resolution.

You need to actually like your life with fewer calories. In order to do that, you're likely going to need to reformat your dietary organization so that you're using food in a manner that leads to less hunger and consequently more control.

My cardinal rules remain the same.

  1. Breakfast within 60 minutes of waking up.
  2. Eating every 2-3 hours.
  3. Meals with a minimum of 300 calories for women and 400 calories for men.
  4. Snacks with a minimum of 100 calories for women and 150 calories for men.
  5. 8 or more grams of protein with every meal and snack.
  6. Limit refined/processed foods to the smallest amounts you need to be happy.
  7. Drink only as many calories as you need to enjoy your life (ie. minimize juice, alcohol, sugared beverages, milk etc.)
  8. Exercise for 40 mins or less and all you need is water. Exercise for more than 40 mins and add 100 carb based calories per 40 minute block to be consumed immediately before, during, or immediately after exercise.
  9. There should be no such thing as a forbidden food.
  10. Always, always, always, consider the calories of your dietary decisions in the same manner you consider price tags with your purchases.
Happy New Year!