Weight Loss Diet: Overcoming Food Addictions

The best weight loss program starts with understanding ONE simple principle:

Losing weight is 10% about what you put in your mouth and 90% about what is going on in your head.

I want you to write down the above sentence and take it with you everywhere you go.  When you begin any weight loss program, times will get tough and you'll feel like you’re ready to crack.  That's when you should pull this sentence out and read it three times.

The reason why you have not found a lasting weight loss solution is not because you have bad genetics or no discipline.  The reason you have been unsuccessful is because most weight loss diet programs fail to educate you on your current relationship with food and how changing bad eating habits is no different than quitting smoking or overcoming a drug addiction. Food is the most powerful drug you will ever put in your body.  Even the best weight loss program won't help you lose weight and win your battle against fat is to understand and respect this principle.

We all gain exposure to “fun foods” through the special times that enrich our lives.  The first time you tried birthday cake you were probably surrounded by your whole family smiling and singing to you. Our associations with "bad" food almost always began with warm memories, but over time you developed an appetite for food that your body neither wants nor needs and this is why addiction set in.  

Why do you think a smoker stands outside in sub-zero temperatures to inhale a substance that could potentially make them sick or even die?  For the same reason you can’t help yourself from noshing on that bowl of chips every time you’re at a party. 

In today’s culture, our relationship with food almost never has anything to do with being hungry.  You are addicted to the way that particular food makes you feel.  In order to overcome an addiction to certain foods, you have to understand the difference between your appetite and actually needing food.

Don't try to boil the ocean when you first start trading your bad eating habits for good ones, but you are going to have to accept there will be "withdrawal pains" in order to make lasting changes in your lifestyle once you begin to implement a healthy weight loss diet.  The bad news is it's going to take some time before you can comfortably pass on a fresh slice of pepperoni pizza.  The good news is that once your brain syncs up with what your body really needs, you will be free to enjoy some popcorn with your movie every now and then.


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Weight Loss Diet: Why We Get Fat: A "Book Buzz" Review

It's been a while since I've come across a book that doesn't tip-toe over the truth about why most of the civilized world still battles with obesity.  In my opinion, Gary Taubes hit a home run when it comes to "keeping it real" in his latest book - "Why We Get Fat".


Let me start by saying that I stand hard and fast against eating highly refined, processed carbohydrates.  Science has proved they dramatically contribute to obesity and chronic disease and reducing the amount you consume will improve the quality of your health and ultimately…your life.  I designed my whole weight loss system around this hypothesis and I’ve experienced the results.

In “Why We Get Fat”, Taubes comes out of the gates with strong observational data addressing examples throughout history of impoverished people with high rates of obesity. People with low income are more likely to consume processed carbs on a regular basis because these foods are more cost-effective when trying to feed a family with little means.  Taubes' proposal is straight forward. Carbohydrates makes us fat. Forget about calories, the amount of excess fat you are carrying is not a consequence of how many calories you consume, ultimately weight is purely about carbohydrates when you are sticking with a healthy weight loss diet.  More specifically, highly processed carbohydrates.


Taubes’ view on exercise is sure to raise a few eyebrows.  Hit the gym for your health or do it just for fun, but don’t count on a vigorous exercise routine to help you lose weight if you’re eating the wrong carbs.  He goes on to say there are excellent reasons to exercise and a multitude of benefits, unfortunately “little evidence exists to support the belief that the number of calories we expend has any effect on how fat we are.” Case in point, I’ve seen some pretty fat line-backers during NFL Sunday night football, but I would not want to take them on in a fitness test when you consider the amount of physical training these men do on a daily basis. The weight loss industry has made a fortune touting exercise as a viable solution to fat loss, but Taubes stands firmly against the calories in/calories out hypothesis stating that one would be “hard-pressed to find a concept more damaging.”  The concept, that burning more calories than you consume will result in weight loss, has fueled the notion that obesity is a function of lazy people that simply lack willpower.


About halfway through, Taubes points most directly to the essence of the book by suggesting the most important question we need to ask is “why?”  Why do we overeat?  Why do we continue to get fatter?   It all comes back to the distribution of macronutrients in your diet (Protein, Fat and Carbohydrates) also considered weight loss foods. If carbs make up the most significant portion of your daily eating habits, than you’ve just found the answer. 


 “Why We Get Fat” is a well researched, if debatable, read. Perhaps my only issue would be Taubes’ take on eating as much protein and fat as you want - as long as the carbs stay out of your diet.  This sounds much like the Atkin’s Diet that became all the rage in the early 2000’s.  There is still an element to Taubes’ recommendations that smells like deprivation and restriction, the two things, in my opinion, sure to result in the failure of any diet given enough time.  Is it just another “magic” diet book?  I’ll leave it to you to decide, but there is definitely enough controversy in this book to make it worthwhile read.


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Weight Loss Diet: 5 "Super" Foods for Healthy Weight Loss

Incorporating the following "super foods" into your day-to-day meals provides an easy way to create a healthy lifestyle.  These super foods are full of health promoting benefits and incorporating them into your eating plan makes it easier to lose and manage your weight.

1.  Leafy Green Vegetables
These super foods consist of broccoli, spinach, bok choy and kale.  Green vegetables are packed with vitamins A, C, and K, folate, potassium, magnesium and iron. You can eat most of these vegetables raw, but they work into meal planning best by preparing them steamed or stir-fried.

2.  Berries
I'm talking about strawberries, blueberries, raspberries, and blackberries. These fruits are loaded with antioxidants and are high in fibre. Blueberries are the best source for antioxidants. The best weight loss programs make it easy to incorporate berries into your eating habits because you can usually find them fresh, frozen or dried. They can be used as an easy addition to salads, cereals, protein shakes and yogurt.

3. Citrus Fruit
Grapefruit, oranges, lemons and limes.   Most people know about the benefits of Vitamin C and how it helps to maintain a healthy immune system, but it also makes awesome weight loss foods.  Citrus fruits are also a good source of fiber, which will help keep blood sugar levels under control as well as keep you feeling full longer for easier weight management.  Grapefruit and oranges are great options to incorporate into breakfast meals, but try and eat them fresh as often as possible to maximize the nutritional benefits.

4.  Kefir
Kefir is relatively new on the scene, but has been rapidly gaining popularity over the past couple years.  You may have to find it in a recognized health food store, but most "big box" grocery chains will carry it in their organic section.  It has been documented that kefir has the ability to stimulate the immune system, enhance the digestion of  lactose, and combat the bacteria that causes most ulcers.  My favorite way to consume kefir is on its own as a morning drink, but you can add to smoothies, shakes or juices to mix things up.

5.  Fish
Salmon, tuna and mackerel are among the three most popular cold-water fish that contain oils rich in omega-3 fatty acid. This "good fat" protects your arteries against plaque build up and is effective in lowering the "bad" cholesterol. A healthy weight loss diet should always include fish as it is also high in protein which makes it an excellent source for creating healthy meals for effective weight loss.

For additional information on even more "super" foods I recommend picking up "The 150 Healthiest Foods on Earth" by Jonny Bowden PH.D.  It's packed with tons of great info on making healthy and educated food choices. 


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