CoachGShort Weekly News Letter – August 1st 2011
So my wonderful wife found this article on “20 Habits that
Make You FAT!”
Decades ago, around the time of Steven Tyler’s last haircut, a completely wrong-headed idea started being passed around America’s dinner tables: Eating fat makes you fat.
Wrong. Eating fat won’t make you fat, any more than eating money will make you
rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually
have just as many calories as their full-fat versions, because of added sugar
and chemicals. And there’s no debate on this one: Since we made “cut down on
fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has
doubled. Among children, it has tripled. That’s a failed food policy if ever
there was one.
But it’s just one of many “get fat” habits that can be turned into a“slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat
This, Not That! No-Diet Diet.
FAT HABIT #1: Eating “low-fat”
It sounds crazy, but I want you to stop buying foods marketed as low-fat or
fat-free. Typically, they save you only a few calories and, in doing so, they
replace harmless fats with low-performing carbohydrates that digest
quickly—causing a sugar rush and, immediately afterward, rebound hunger.
Researchers from the University of Alabama at Birmingham found that meals that
limited carbohydrates to 43 percent were more filling and had a milder effect
on blood sugar than meals with 55 percent carbohydrates. That means you’ll
store less body fat and be less likely to eat more later.
FAT HABIT #2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help
you shed pounds. When Canadian researchers sent diet and exercise advice to
more than 1,000 people, they found that the recipients began eating smarter and
working more physical activity into their daily routines. Not surprisingly, the
habits of the non-recipients didn’t budge.
FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put
on 2½ times more belly fat, while those who sleep more than eight hours pack on
only slightly less than that. Shoot for an average of six to seven hours of
sleep per night—the optimal amount for weight control.
FAT HABIT #4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some
restaurants, but that doesn’t mean you won’t pay for them. Every time you eat
one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits,
you’re adding an additional 150 calories to your meal. Eat three over the
course of dinner and that’s 450 calories. That’s also roughly the number of
calories you can expect for every basket of tortilla chips you get at your
local Mexican restaurant. What’s worse, none of these calories comes paired
with any redeeming nutritional value. Consider them junk food on steroids.
FAT HABIT #5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is
that so bad? Because a 2005 study found that drinking one to two sodas per day
increases your chances of being overweight or obese by nearly 33 percent. And
diet soda is no better. When researchers in San Antonio tracked a group of
elderly subjects for nearly a decade, they found that compared to nondrinkers,
those who drank two or more diet sodas a day watched their waistlines increase
five times faster. The researchers theorize that the artificial sweeteners
trigger appetite cues, causing you to unconsciously eat more at subsequent
FAT HABIT #6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of
Americans admitted to skipping meals to lose weight. The problem is, skipping
meals actually increases your odds of obesity, especially when it comes to
breakfast. A study from the American
Journal of Epidemiology found that people who cut out the morning
meal were 4.5 times more likely to be obese. Why? Skipping meals slows your
metabolism and boosts your hunger. That puts your body in prime fat-storage
mode and increases your odds of overeating at the next meal.
FAT HABIT #7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your
stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per
meal, but compared to their fast-eating peers, they felt like they had eaten
more. What’s 66 calories, you ask? If you can do that at every meal, you’ll
lose more than 20 pounds a year!
FAT HABIT #8: Watching too much TV
A University of Vermont study found that overweight participants who reduced
their TV time by just 50 percent burned an additional 119 calories a day on
average. That’s an automatic 12-pound annual loss! Maximize those results by
multitasking while you watch—even light household tasks will further bump up
your caloric burn. Plus, if your hands are occupied with dishes or laundry,
you’ll be less likely to mindlessly snack—the other main occupational hazard
associated with tube time.
FAT HABIT #9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo”
or “value meal.” Why? Because when you order items bundled together,
you’re likely to buy more food than you want. You’re better off ordering your
food piecemeal. That way you won’t be influenced by pricing schemes designed to
hustle a few more cents out of your pocket.
FAT HABIT #10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese
diners were 15 percent more likely to choose seats with a clear view of the
food. Your move: Choose a seat that places your back toward the spread. It will
help you avoid fixating on the food.
FAT HABIT #11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese
individuals opt for larger plates. Translation: More food, more calories, and
more body fat. Keep your portions in check by choosing smaller serving dishes.
If need be, you can always go back for seconds.
FAT HABIT #12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them
from the kitchen. A study in the journal Obesity
found that when food is served from the dinner table, people consume 35 percent
more over the course of the meal. When an additional helping requires leaving
the table, people hesitate to go back for more.
FAT HABIT #13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects
incorporated whole grains into their diets, they lost more abdominal fat over
the course of 12 weeks. There are likely multiple factors at play, but the most
notable is this: Whole grain foods pack in more fiber and an overall stronger
nutritional package than their refined-grain counterparts.
FAT HABIT #14: Taking big bites
The American Journal of
Clinical Nutrition found that people who took large bites of food
consumed 52 percent more calories in one sitting than those who took small
bites and chewed longer. By cutting food into smaller pieces, you can increase
satiety and enjoy your food more thoroughly. A good general rule? The smaller
your bites, the thinner your waistline.
FAT HABIT #15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more
you drink, the better your chances of staying thin. In one University of Utah
study, dieting participants who were instructed to drink two cups of water
before each meal lost 30 percent more weight than their thirsty peers. And you
can magnify the effect by adding ice. German researchers found that six cups of
cold water a day could prompt a metabolic boost that incinerates 50 daily
calories. That’s enough to shed five pounds a year!
FAT HABIT #16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do
with the social norms that you’re exposed to. Rather than ditch a friend who
starts to put on a few extra pounds though, suggest healthy activities that you
can do together, and avoid letting him or her dictate the meal (“Let’s split
FAT HABIT #17: Eating too late
Your body can burn flab while you sleep, but only if it isn’t too busy processing
a full stomach. A new study in the journal Obesity
looked at the sleeping and eating habits of 52 people over seven days, and it
found that those who ate after 8 p.m. took in the most daily calories and had
the highest BMIs.
FAT HABIT #18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult
to cheat your diet. When University of Minnesota researchers observed dieters
who weighed themselves daily, they discovered that the routine of stepping on a
scale helped those people lose twice as much weight as those who weighed
themselves less frequently. Avoid being thrown of by natural fluctuations in
body weight by stepping onto the scale at the same time every day.
FAT HABIT #19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of
viscous syrups made mostly from high fructose corn syrup and thickening agents.
As a general rule, the more garnishes a drink has hanging from its rim, the
worse it is for your waistline.
FAT HABIT #20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who
admitted eating in response to emotional stress—were 13 times more likely to be
overweight or obese. If you feel the urge to eat in response to stress, try
chewing a piece of gum, chugging a glass of water, or taking a walk around the
block. Create an automatic response that doesn’t involve food and you’ll
prevent yourself from overloading on calories.
Original Story: http://health.yahoo.net/experts/eatthis/20-habits-that-make-you-fat
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Gregory Short – Independent Beachbody Coach
Teambeachbody username: CoachGShort