5 HABITS MAKING YOU FAT
There are 5 habits making you fat. Learning how to break them today, and help you lose weight starting tomorrow and we‟re going to show you how.
THE 1ST HABIT MAKING YOU FAT – YOU’RE A LOW-FAT LABEL LOVER:
Here‟s an incredible fact - since we made “cut down on fat” our favorite food craze roughly 30 years ago, the obesity rate in this country has more than doubled!
WHY DO LOW-FAT LABELS TRICK US?
We live in a world of fat-free and sugar-free products, but low-fat doesn‟t mean low-calorie. The problem with low-fat labels is people think they‟re an excuse to eat. The reality is – low-fat versions of foods aren‟t a whole lot lower in calories than the regular version.
WHY ARE LOW-FAT FOODS ACTUALLY WORSE FOR YOU?
In order to make up for a lack of taste in many „”low-free” products, manufacturers add more sugar, flour and salt to add flavor but unfortunately boost calorie content at the same time. Replace fats with low-performing carbs that digest quickly causing a sugar rush and rebound hunger.
HOW DO YOU GET PEOPLE TO BREAK THEIR LOW-FAT LABEL OBSESSION?
Stay away from deceptively low-fat packaged foods such as cookies and chips. If you‟re going to eat low-fat foods, they should be whole foods that aren‟t highly processed - low-fat milk, cheese and yogurt.
THE 2ND HABIT MAKING YOU FAT – YOU EAT WITH OTHERS
When you eat with just 1 other person, you‟re likely to eat about 35% more. When you eat with 4 people, you‟re likely to eat about 75% more. With 7 or more people, you‟re likely to eat about 96% more! So, if the average woman eats with a group just 3x/week, you‟ll consume extra 72,000 calories and gain 20 lbs!
EATING WITH OTHERS IS A GOOD PART OF LIFE – SO HOW CAN YOU DO IT WITHOUT BLOWING YOUR DIET?
We have to remember, it‟s about the company, not the food, so focus on the conversation. Two tricks - pace yourself with slowest eater, try to be last person to start eating. Make plans to do other things with friends and family besides just eat. If your plans do involve food, make sure it also involves a walk afterwards.
THE 3RD HABIT MAKING YOU FAT – YOU MEAL MULTI-TASK
WHAT IS MEAL MULTI-TASKING IS AND HOW DOES IT SABOTAGE YOUR WEIGHT LOSS EFFORTS?
Doing anything while you‟re eating other than just eating! That includes watching TV, reading, working, and DWE – driving while eating! Anything that takes focus off of food makes you more likely to overeat without knowing it. When you are distracted, you can‟t be as mindful.
WOMEN ARE BUSY AND NEED TO MULTITASK – WHAT‟S THE SOLUTION?
Power down the distraction. Sometimes taking 30 minutes to eat a meal isn‟t realistic - but 15 is. It‟s better to just eat for 15 minutes than eat distracted for 30.
THE 4TH HABIT MAKING YOU FAT – YOU EAT STRAIGHT OUT OF THE PACKAGE
WHY IS PACKAGE-TO-MOUTH SO DANGEROUS?
We‟re terrible at guestimating serving size - it‟s almost impossible to gauge how much you‟ve eaten when you‟re grabbing out of a seemingly bottomless pit and you‟re likely to underestimate how much food you‟ve actually eaten. Eating straight from the package is a recipe for a diet disaster! Research from the Cornell Food and Brand Lab shows people served snack mix in a bowl ate 134 fewer calories than those eating straight from the bag.
WHAT‟S THE KEY TO BREAKING THIS HABIT?
You have to look before it‟s too late - always plate it, then eat it. You need to put eyes on what you‟re eating - 100 calories snack packs work – you don‟t have to pay a premium for someone else to package it for you - buy in bulk and make your own in advance to save money – pre-packaged snacks provide a visual cue that we‟re finished.
THE #5 HABIT THAT COULD BE MAKING YOU FAT – YOU USE ARTIFICIAL SWEETENERS
HOW MUCH ARTIFICIAL SWEETENERS DOES THE AVERAGE AMERICAN CONSUME EACH YEAR?
WHY DO SOME PEOPLE THINK ARTIFICIAL SWEETENERS MAY ACTUALLY MAKE YOU FAT?
Artificial sweeteners confuse our bodies regulatory system that controls hunger so we may be retraining our bodies to no longer associate sweetness with higher calories. Our body is expecting calories but this is not delivered with zero calorie substitutes, so we crave more food and we never feel full. Research suggests we may gain weight from consuming artificial sweeteners. Additionally, they desensitize our taste buds and are up to 7,000x sweeter than natural sugars.
WHAT ARE SOME SURPRISING SOURCES OF ARTIFICIAL SWEETENER?
Artificial sweeteners are in more than just the packets – in places you wouldn‟t suspect, any type of diet food, even everyday items not advertised as diet foods, where both artificial and regular sugars are used – cereal, vitamins, sauces, baby food!
THESE ARE THE KEY WORDS YOU NEED TO LOOK FOR ON THE LABEL – THEY MEAN ARTIFICIAL SUBSTITUTE:
- Neotame: stable baked goods
- Acesulfame: in diet soda
HOW DO YOU BREAK AN ARTIFICIAL SWEETENER HABIT?
Consume no more than two servings a day because there is a larger problem with your diet if you are using it all the time. You have to retrain your taste buds and if you are using artificial sweeteners that are significantly more sweet than natural sugars that occur in whole foods your body won‟t appreciate the healthier sugars you can have.
ARTIFICIAL SWEETENER ALTERNATIVES:
Coconut sap sugar – low calorie, low glycemic, great taste – looks like brown sugar