Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about about the regular mealtime miracle for weight loss success. If you want to lose weight and eat healthier, the solution could be as easy as watching the clock. A recent study found that adults who eat on a regular schedule have healthier diets overall.
Food is one of the most powerful tools we have to manage our health and weight, and while the mechanics of eating the right foods and the right amount of food will always be important, what we do or don’t eat at specific times of the day can dramatically impact our success.
Choosing a healthy way to eat is easier for some people than for others. Some people have a hard time eating a healthy diet, while others have a hard time sticking to a healthy diet. While there are many reasons why people have a hard time eating a healthy diet, one of the most common causes is that they have a hard time eating on a regular schedule. This is why researchers at the University of Texas Medical Branch at Galveston recently studied the effect of eating times on people’s diets and discovered that eating on a regular schedule is an important component of successful weight loss.
Researchers found that college students who ate at about the same time each day consumed more vegetables and fruit, and less sugar and fast food. The effects were even more impressive when they packed their own lunch. The findings reinforce previous theories about the importance of contextual eating cues.
Eating context refers to the physical, social, and psychological environment in which you dine. Streamline your diet with these tips for maintaining regular mealtimes and other helpful habits
How to Stick to Regular Mealtimes
1. Start with breakfast.
Have your first meal within the first hour after you wake up. If you don’t care for traditional breakfast items, try being more creative. Have a bowl of soup or a salad with grilled fish.
2. Hold family dinners.
Share the benefits of healthy eating with your loved ones. Create a consistent dinnertime that works for your schedule. Keep in mind that we tend to eat more when dining in groups, but stimulating conversation can be even more rewarding than anything on your plate.
3. Master quick recipes.
Meals don’t have to be time consuming. Feast on sandwiches or hummus with cut vegetables.
4. Cook and freeze.
For heartier fare, cook in batches and freeze individual portions. That way you’ll have chili or lasagna in minutes.
5. Snack strategically.
Does lunchtime seem too far away? Sip a smoothie with juice and kale or pack yogurt and baby carrots to take with you to the office. A small and balanced snack can sustain you so you can hold out until your next meal.
6. Dine at home.
Whether you prefer fast food or fancy restaurants, eating out tends to make you eat more. Save money and calories by enjoying more home-cooked meals.
7. Play host.
Holidays and entertaining can interfere with your diet. Take control by offering your hospitality so you can predict meal times and include lighter options on the menu.
How to Use Other Contextual Eating Cues
1. Sit down.
Eating on the go makes it easy to lose track of how many calories you’re taking in. Pull up a chair and dine sitting down.
2. Turn off the TV.
Similarly, you can polish off a whole bag of chips before you know it when you’re watching Grey’s Anatomy or browsing the internet. Pay attention to your food. You’ll probably eat less and enjoy it more.
3. Set the table.
Decorate your dining area in a way that makes you want to slow down and savor your meals. Buy a pretty tablecloth and use your good dishes. Create a centerpiece with fresh flowers from your garden or candles from a thrift shop.
4. Practice relaxation.
You probably know that feeling blue can make you wolf down too much ice cream, but did you realize that being excited can have the same effect? Cultivate a neutral mind by meditating or taking a walk.
5. Choose supportive friends.
We tend to behave like those around us. Hang out with friends who eat lots of vegetables and visit the gym frequently.
6. Keep a diary.
Each of us has our own triggers that can sabotage our good intentions. Writing down what you eat and what was going on at the time will help you to spot your weak spots and develop effective strategies.
Regular mealtimes play an essential role in managing your eating context. Once you develop simple habits that support positive choices, you’ll be able to eat a nutritious diet and watch your weight with less effort and more success.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
If you’re like most people, you might think that dietary supplements are a quick and easy way to lose weight. But the truth is, there’s no magic pill when it comes to weight loss. Supplements can help you lose weight by providing your body with the nutrients it needs to function properly, but they won’t work unless you make lifestyle changes as well.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Body Composition/Weight Loss Protocol may provide the extra boost you need.
These are my favorite Weight Loss Supplements to use! This Body Composition/Weight Management Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight, naturally.
For best results make sure you use my weight loss supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Still Can’t Lose Weight?
Losing weight is hard work. You’ve changed your diet, started working out, but you still can’t seem to lose the last few pounds. Have you ever thought that something else could be going on? It’s time to dig deeper and look at the root cause. It could be that your hormones are out of balance or that you have micronutrient deficiencies. Let’s take a look at why these factors may be playing a role in your weight loss journey and how to fix them.
Micronutrients Activate Genes That Regulate Hormones
Our bodies need micronutrients to look and feel their best. Micronutrients—vitamins, minerals, and other trace elements—activate genes that regulate hormones and help our bodies function properly. If those vitamins and minerals are lacking in your body, it can cause hormone imbalances which can affect a wide range of body functions including mood, metabolism, appetite, and stress levels. Hormonal imbalances can also lead to cravings for unhealthy foods or eating when you’re not actually hungry.
Blood Sugar Imbalance & Food Sensitivities
What we eat impacts our blood sugar levels; if our blood sugar isn’t balanced we may feel tired or weak throughout the day or experience food cravings later in the evening. We might also have food sensitivities—ingredients we eat all the time may suddenly become problematic for us without us even knowing it. Food sensitivities contribute to inflammation which robs our body of energy and vitality necessary to stay healthy and active.
The Vibrant Weight Loss Package
If you suspect there is more going on than just diet and exercise changes impacting your weight loss journey then The Vibrant Weight Loss Package might be right for you! This package provides insight into micronutrient deficiencies as well as hormone imbalances that could be contributing factors to why you aren’t losing weight despite making lifestyle changes. The package includes tests such as a comprehensive metabolic profile plus vitamin D level test, complete thyroid panel with TSH reflex testing, nutritional hormone panel with estrogen metabolites testing, an adrenal stress index test plus a cortisol saliva test monitor kit (for home use). With this package you will get the insight needed to start losing weight for good!
In A Nutshell…
Unbalanced hormones, micronutrient deficiencies, blood sugar imbalance and food sensitivities are all factors that could be impacting your weight loss journey if diet and exercise alone aren’t working for you. If this sounds familiar then it may be time to dig deeper into potential underlying causes by getting tested with The Vibrant Weight Loss Package! This comprehensive package will provide answers so you know exactly what needs to change in order to start seeing results from your diet & lifestyle changes once again!
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight.
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Last updated on July 12th, 2022 at 11:09 am
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