Necessary for the weight loss process
There are some simple things in front of your eyes
necessary for the weight loss process, the most important of which is N
Turn down the lights
“and turn up some music while you eat.
“These environmental distractions
“will take your attention
away from the food.”
Turn your house into a rave while you eat,
get a giant bear chasing you around
so that you don't have enough time
to put the food in your mouth.
What kind of advice is that?
For those of you who are
looking to be at a healthier weight,
the internet has no shortage
of weight loss advice.
I'm going to take some of that advice,
and put it through a lie detector.
And find out what's true, what's not,
Let's get started.
“Drink black coffee.
“This will boost your metabolism.”
Well, look, caffeine is a stimulant.
So it could potentially
boost your metabolism.
But why I like this statement
is because black coffee means
that it doesn't have excess calories
From sugar, milk, creamer.
All of that.
In addition, black coffee will technically
keep your fast going.
So if you're a fan of
you're still going to be getting
a lot of those same benefits
with having a little stimulation onboard.
“Hang a mirror in front
of your dining table.
“Studies show watching yourself
“reduces the amount of food you consume.”
No, if you want to hang a mirror
in front of your dining
table because of decor,
please, go right ahead.
If you're doing it so you hate yourself
while you're eating, no.
“Use smaller plates and
bowls to serve your own food.
“This is an optical trick
“that will give you a full sensation
“from seeing a clean plate.”
I like this tip.
I think it's a fairly benign tip.
Really, one of the biggest problems
in the eating habits of my patients
who are obese or overweight
is that they eat colossal portions,
and they don't even realize it.
So by having a smaller plate,
you're already helping yourself
to figure out a healthy portion size.
But also when you see it
and you eat the entire plate,
there is a psychological concept
to how you absorb those calories.
It really does take effect.
“Participate in intermittent fasting,
“though it may also reduce muscle mass.”
This is controversial.
For some, like myself,
intermittent fasting works great
because you're eating in
a very specific window,
meaning that you're not
eating for 16 hours of the day
and you're only eating
in a time-restricted
eight hour feeding pattern,
you're going to eat fewer calories.
That's just the nature of
eating in a smaller window.
That being said,
some people actually get
a disordered relationship
with their eating habits
when they do this type of fasting.
So it's certainly not for everyone,
but it is an option.
And we've actually seen some
favorable health effects
outside just the weight loss.
That includes hormonal changes,
favorable hormonal changes,
Also there's a genuine benefit
to not having to eat
for 16 hours of the day.
Kind of gives you an advantage
for you to be able to focus, exercise,
perhaps do a little mindfulness session.
Which can go a long
way to calming you down
“with whey protein powder.”
This one I am hesitant to
recommend to a lot of folks.
I'm not a huge fan of getting
my protein needs from supplements.
When you eat a protein rich meal,
it usually comes with some fat.
Perhaps some carbohydrates,
depending on the source of the protein.
And when you're getting
whey protein powder,
you're really isolating the protein
and getting just that.
I feel like you can find
nutrient rich protein sources
like tuna, like salmon.
And in addition to the protein,
you're also gonna get a
lot of other nutrients
that aren't found a whey protein,
like omega-3 fatty acids.
“Chew more slowly.
“Your brain can take time to signal
“to your stomach that you're full,
“so being patient with how quickly you eat
“can allow your brain time to cut off
“before you overeat.”
I would change this
advice just a little bit.
I would say chew thoroughly,
'cause if you slow down your chewing,
that might be a little awkward.
But if you choose thoroughly,
you could actually give yourself the time
to signal to your body that you're fuller,
that you're getting the
nourishment that you require.
'Cause it's really about eating
to the point where you're satiated,
not to the point where you feel so full
that you hate yourself.
Let's be honest,
we've all been there.
But that's not an ideal place to be
if you're trying to
maintain a healthy weight.
“Spoil food you don't want or need to eat.
“If you've got leftovers
that are calling your name,
“find a way to ruin the food
“such as dousing it in milk
“or pouring in a ton of salt.”
Not only will this create
a very disordered eating pattern
where you're destroying food instead of
creating a healthy relationship with it,
but you're also getting rid
of food that someone can eat.