That was then…
There was a point in time that 20 pounds snuck up on me. When I made the discovery, I did what everyone in the 1980’s would do (only this was 2002), I turned to Richard Simmons and his Food Mover. The Food Mover is a plastic “pocket book” with windows that you close when you’ve eaten a serving of fat, starch, fruit, vegetable etc. For example, if all my starch windows were closed, then I could not eat any more bread, pasta, potatoes etc. that day. As silly as it sounds, this plan worked; I lost the weight. It was successful for two key reasons, it was simple and gave me increased awareness.
this is now…
The following research-based strategies for loosing unwanted weight are simple and effective, while not requiring a person to carry a plastic “pocket book” around (but if you want to, they are still being sold;)).
1. know Your Numbers:
Focusing only on what the scale says might be misleading; it is an imperfect way to measure progress. Losing fat and gaining muscles means great progress, but we may miss this if we only measure our weight. One simple option is to also track the disappearance of our belly fat, by measuring waist circumference. To do this, put the tape measure slightly above your belly button, measure weekly, and look for long-term trends.
2. Control When You Are Eating:
Studies demonstrate that by changing WHEN we eat (even without changing what we eat) we will loose weight and fat. Our circadian rhythm (and therefore thousands of genes) is impacted by WHEN we eat. Dr. Satchin Panda's research has demonstrated a decrease in fat mass, increase in lean muscle, improvement in glucose tolerance and insulin sensitivity, and a reduction in inflammation occurs when limiting our eating window.
In addition, time restricted eating increases our endurance and reduced our risk of disease. Ruth Patterson studied 2,413 women with breast cancer and showed that those who didn’t eat for 13 hours every day reduced their risk of breast cancer recurrence by 36% (additional ways to reduce our risk of breast cancer here). Researchers also believe this dietary pattern could have positive effects on other diseases and conditions including Type 2 Diabetes, Fatty Liver Disease (NAFLD), and Acid Reflux Disease (GERD).
According to Dr. Panda, the ideal window of eating ends by 5, 6, or 7 PM. Fasting for 10-14 hours allows us to give our gut a break from processing food. When the fasting is timed so there are 3-4 hours of no eating before bed, our sleep may even be benefited.
Photo by Sonja Langford on Unsplash
A randomized trial published in November 2018, adds support to the notion that not all sources of calories are equal, and some diets may be better calorie-burners than others. This study found that participants burned more calories on a low-carbohydrate diet (20% of calories from carbs) than a high-carbohydrate diet (60% of calories from carbs) to the degree that just by changing what they ate, while maintaining the same total amount of calories, one could lose 20 pounds in three years! In this study, the participants were provided fully prepared meals, with the low-carb group consuming higher amounts of fat, while all groups consumed about the same amount of protein, sodium and added sugar.
In addition, many studies have shown that low-carb diets are easier to stick with, because we tend to be less hungry than when eating low-fat or calorie restricted diets.
Start by cutting out refined sugars (i.e. sodas, candy, cookies, cake etc.), and then reduce starches and processed carbs (i.e. breads, pastas, potatoes), while eating nutrient-dense-high-fiber colorful vegetables, especially coniferous veggies and leafy greens topped with a good amount of a healthy oil (i.e. avocado, extra virgin olive oil), and maybe some apple cider vinegar. Including salmon the size of your palm will provide protein and some more satiating healthy fats.
What have you found that is helpful in losing unwanted weight?
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.