- Email yourself every time you eat. Include the details of why and review the messages every Friday and look for patterns. Create an action plan of what you’ll do differently next time.
- Instead of turning to food, email a buddy and tell her how you’re feeling. Wait for her response before hitting the kitchen
- Sip green of black tea before reaching for a snack. The drink contains theanine an amino acid that increases levels of relaxing chemicals in the brain.
- Join an Internet community for support, such as an emotional eating forum.
Wednesday, March 28, 2012
Can’t resist the office vending machine? Well….blame your boss. According to researchers at Emory University when alpha female monkeys ordered around less dominant pack members, the inferior animals ate significantly more AND gained more weight over a 2 month period of than the “mean girls” in charge. The submissive monkeys also had higher levels of cortisol, the stress hormone linked with dangerous belly fat. Here are a few work friendly ways to prevent stress eating:
Tuesday, March 27, 2012
- Snack on Almonds: When salty cravings strike, bypass the pretzels or popcorn and grab some almonds! California researchers found that those who noshed on nuts shrank their waistlines nearly 50% more than dieters that didn’t eat them, despite eating the same amount of calories.
- Fill up on fiber: when you slow digestion, you slow the delivery of glucose to the bloodstream, meaning less insulin is released and with lower insulin release comes lower visceral (belly) fat storage. Aim for at least 25 grams a day!
- Stay satisfied with protein. Gram for gram protein has the same number of calories as carbs (and half that of fat), but takes longer to digest, so you feel fuller longer.
- Skip the sweetener: In a 5 week study by Purdue University researchers, rats given unlimited access to artificially sweetened yogurt consumed more calories, gained more weight and packed on more fat than those who ate sugar sweetened yogurt. Researchers believe that artificial sweeteners may hinder your body’s ability to regulate calories based on taste so you end up overeating.
- Dump one high cal item from your diet: Exercise works best when you don’t off-set it with empty calories. You can easily reduce your daily calorie intake by 250 calories by making this change.
Prevention Magazine October 2008