There is a lot of advice (toward exercise, pre and post workout nutrition, cooking, nutrients, etc.) but some basics (VERY basic) I need to remember are listed here.
Some things I picked up -- just basics that I needed reminding about:
Your best burn can come while you sleep - LEARN TO LOVE THE TUMMY GROWL!
- IF you don't love what you are eating - you are NOT going to keep eating it
- If you don't take charge and become the boss of food, it will boss you!
- Choose one ingredient foods
More points:
- Don't be lazy when it comes to cooking -- do it -- no excuses
- cook in bulk -- allows for less "laziness" to interfere.
- cut out booze - each gram has 7 calories
- substitute in recipes
- Good ingredients = good food
- use spice -- flavor is nice!
Supermarket Sneaks
Grocery stores are specifically designed to make you fat and buy more products. Buying
those products is what leads to you getting so fat. Here are a few tips, tricks, and guides to
your supermarket sneaks:
• Supermarkets use the smell of freshly baked bread coming from the in-store
bakery during the after-work rush.
The smell of warm bread makes people feel hungry. And when you feel hungry while
shopping, you're more likely to buy additional items.
• Retailers place commonly purchased items, such as milk and eggs, at the
back of the store.
• Waiting in the check-out line?
It's filled with impulse items, gum, candy bars, and other products not on your list.
• Companies pay for their positions on the shelves.
Which of these do you think has more money, Kellogg's or small farm and organic
style products?
The longer you are in the store means the more you buy.
• They keep colder temperatures in the front and outer isles so that you will
seek refuge in the middle warm isles.
This is where the bulk of their items are and the worst for you.
The Best Way To Battle The Supermarket Ploys:
• Make a list and don’t budge from it.
Never decide at the store what you want to eat that day.
• Stick to the outer isles.
• Don't go shopping for food hungry.
Brain fog and food selection don't go hand in hand.
• Buy in bulk.
Not only do you save money, but you are at the store itself less often.
• Get in and get out.
• If your food has a wrapper, chances are it isn’t good for you.
• If your food has a box, chances are it isn’t good for you.
• If your food has ingredients you can’t say, chances are it isn’t good for you.
• If your food makes a claim that it is healthy, chances are it isn’t good for you.
• If your food comes pre-seasoned, chances are it isn’t good for you.
• If your food makes any claims about fat loss, chances are it isn’t good for you.
Eating Out:
1.) NOT a good idea when in a deficit
2.) Check online stats before you go
3.) Remember that even with listed stats -- it is still up to the individual cook.
Dissecting Your "Hunger":
Thirsty Hunger
Believe it or not this is a really common hunger trigger. The signals of thirst and
dehydration, feel and act almost in the exact same manner as actually hunger can.
Solution-Stay hydrated but don't chug. Sip on water throughout the day.
Addictive Hunger
This is that "hunger" that comes after eating. This is caused by an increase in insulin levels, enzymes, serotonin, and more. Usually the more simple sugars you have in a meal, meaning faster digestion and blood sugar spikes, the worse it is. This is what leads to the nibble that turns into a complete meal binge.
Solution-protein and fat/salty snacks only or small balance meals.
Sugar Crash/Hypoglycemia
This occurs when your blood sugar levels drop low causing you to get dizzy, sweaty, and feel
like you are going to pass out if you don’t get something to eat. This can bring about real
anxiety and a need to eat immediately. This is one of those things that can be real and something to pay attention to or an overreaction.
Solution-Small frequent meals are a must and always pair with protein and fiber as much as
possible.
Psychological Hunger
When it comes to psychological hunger it can be a very hard battle to beat but one you have
to understand is in your control. The mind is a strange place, and we don’t even come close
to understanding it. Food for comfort, food for boredom, I want it and can’t have it, and so
on. Some even after being full, no matter what they eat, will always be thinking about food.
What you have to remember is that, want it or not, the only time you need it is when in a
deficit of energy, other than this you are just being food greedy.
Solution-Any craving you have will pass. Usually any quick craving that comes on dissipates
in 5-10 minutes. If you can't hold out, distract yourself or eat very low calorie items like
pickles, lettuce, or cucumbers.
Hunger Pangs
Hunger is the experience that occurs from having an emptied stomach. The pain is caused from the contractions occurring of gastric juices that are no longer receiving food. A similar
comparison could be made to labor, think of false contractions just like you think of false
hunger. It sure as heck can feel real when happening, but really it is just false alarms. In the
end how to judge if it is real or not is kind of tough, but it does’t matter because to lose fat
there is one truth and one solution that helps with all of these.
Solution-Tough it out! In the end you really just have to deal, some use aids of warm teas,
others use appetite suppressants. Eating slower digesting foods with high amounts of fiber
and good fats certainly help. Finding as many “tricks” as you can and eating a higher variety
of proteins and fats in general will help.
Tricky foods:
Splenda - 1g = 4 calories
Cooking spray - 1 sec spray = 7 calories
Butter spray - 1 spray = 1 calorie
- Calorie free means fewer than 5 calories per serving
- fat/sugar free means less than .5 grams per serving
- you need to do resistance training
- 1 hour is enough for a workout - for normal people
- REST is IMPORTANT
- STRETCHING is IMPORTANT
- you CAN'T spot reduce
Take Pictures:
take daily
-pull up side by side in editing software so you can see the changes happen
wear a skimpy outfit
always wear the same outfit
relax - do not flex
shoot ALL sides
use good lighting
Weigh daily - this allows you to see the trends of loss and gain and compare with your journal
Measure every 2 weeks:
Neck
Shoulders
Bicep
Chest
Waist
Stomach
Hips
Thighs
Calf
Once again -- just my notes from the book on basic nutrition.
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