CategoriesFat Loss Female Training Nutrition

7 Ways to Lose Weight Without Counting Calories, Tracking Points, or Going Crazy

I made an executive decision yesterday that with Christmas Eve and Christmas right around the corner (NINTENDO 64!!!!!!!!!!!!!!) I’d treat myself to a little blog-cation.

Now, don’t get me wrong:  I love writing this blog. But sometimes I just need to take a break, smell the fudge roses, take a dee breath, and chillax.

So with that said, you won’t be hearing back from me until the day after Christmas (Wednesday).  Thankfully my good friend, Sirena Bernal, reached out and wrote this spectacular guest post for the site.

Sirena and I have been chummy for a little over a year now, and we actually live in the same neighborhood, sometimes bumping into one another at the local Panera on a Friday night when we’re both trying to catch up on some writing or reading.

Yeah, we’re cool like that.

Anyways enjoy!  And Happy (and safe) Holidays to everyone!

Before we even knew what a calorie was, we survived by relying on instinct, on feeling, and on the wisdom that was passed down to us from our elders – from people like grandma. Meaning, before we started to read labels, we just ate food.

We didn’t rely on measuring, tracking points, or distributing macronutrients, and we certainly didn’t rely on counting calories.

In fact, the idea of the calorie that we are now familiar with, was originally a term derived to describe the combustion energy produced from a steam engine (1), not the metabolism of a homosapien.

Steam engine and human being? Not exactly in the same genus, and thus, in my opinion, one reason why it’s a flawed model to follow in regards to nutrition – for the long term health and well-being. Again, IMHO.

I am not saying that creating a calorie-deficit (expending more energy than you consume) will not lead to weight loss, as it most certainly will. However, I am saying it is not the only way to approach weight loss.  And as you will see in a minute, I’m going to share with you 7 others.

Why Calories Don’t Work for Humans

As beautiful and unique individuals as we are, so are our metabolisms and our body’s ability to digest, breakdown and utilize foods.

No two people are the same, and thus no two metabolisms are the same. However, most diet and nutrition literature will lead you to believe that a standard formula can be used to accurately gauge the amount of food we need to consume.

It’s easy to find an online calculator in which you input your weight, height, and activity level and in return get an arbitrary number that doesn’t take some of the most influential factors that affect our metabolism into play.

Factors such as the weather, temperature, stress levels, amount of sleep, hormonal fluctuations, prescription medications, supplements, thought-patterns and travel patterns can all affect our body’s ability to metabolize food, and thus affect the amount of “calories” we need to function at our best.

Thus, focusing on tracking calories without considering the dynamic flux of our metabolism can further create a hypometabolic state (low metabolism), which the majority of our culture suffers with.

You Are Not a Cyborg

Before you whip out the calculator and start crunching numbers, understand that it’s never a clear cut answer.

And for some, that may be frustrating to hear because we all just want to know exactly how much, at what time, and when.

But here’s the thing: life is not exact.

And neither is your schedule, or the weather, or your biology…unless of course you’re a cyborg, which I’m assuming you are not. (But if you are, I need to meet you).

If we allow it, our body will tell us exactly how much food we need, what we need, and when we need it, if we only listen.

Developing this skill does take time and patience but once we learn to listen to our body, we will begin to find the process of losing weight, much much easier than trying to calculate how many calories 30 grams of carbs, 20 grams of protein and 5 grams of fat equal.

There are much easier ways to approach weight loss that does not require counting calories, and here are 7 of them:

1. Eat with smaller plates, bowls and spoons.

Research has shown that the bigger your plate or bowl, the more you end up eating – choose a smaller bowl and you end up eating less.  Participants in a study published in the American Journal of Preventive Medicine, served themselves 31 percent more ice cream when they were given a 34-ounce bowl instead of a 17-ounce bowl.

2. When filling your plate fill about 75% of what you would normally fill.

Our eyes are generally bigger than our stomachs, so prevent over eating before you actually eat.  The next time you plate your food, take a “normal” scoop, and then put 25% of it back (before you actually put it on your plate, because putting food back once it’s on your plate is just bad manners.)

After you fill your plate, follow the rest of the steps below, and then decide if you’re still hungry before going back for seconds.

3. When eating, stop when you are 2/3 full.

You know that point when you’re so full that your belly is pushing against your belt buckle? Yeah, don’t get to that point.

Before you feel the need to unbuckle your belt, stop yourself when you feel like your 2/3 of the way there, and take a few moments to ask yourself if you are really hungry or if you are just eating to eat.

4. Always eat a protein, a carb and a fat source together.

By combining a protein, fat and carb you optimize your hormonal response to your meal thus keeping your blood sugar levels balanced, which will keep you satiated longer, thus preventing you from snacking after a meal.

5. Eat in peace and not on the run and without the distraction of computers, t.v. or reading which will help slow you down and level up your digestive powers.

Eating on the run is as effective for your digestion as being in 2nd gear on the highway is for your car.  Not very.

When your brain and/or body is stimulated while you are eating, like if you are watching t.v. or eating in a rush, you end up activate your sympathetic nervous system which stimulates stress hormones.

However, being relaxed and calm while you eat, activates your parasympathetic nervous system, which, is responsible for digestion and breaking down your food to be absorbed.  When you break down food better, you absorb your meal better, and thus get fuller faster.

6. Chew your food thoroughly before swallowing and take your time with eating, putting your fork down between bites.

It doesn’t matter if you count your chews, count seconds, or meditate when you eat.  What does matter is that you take your time and actually chew.

Here’s a little challenge: Next time you eat, try to chew long enough until your food is liquefied. $5 if you can eat a whole meal this way.

7. SLOW down (or take your meal on a date.)

This is what I mean by this: when you are on a date, let’s say, a first date, or with someone you’re really into, you’re not gonna be checking your phone, or other people in the area. You’re in the moment, you don’t want to rush.

Now, with that same fervor that you would show your date, show that same attention to your food.  Remove distractions, take your time, appreciate the food, and take your time with the food.

The same attention you’d give to a date, give to your food. This will not only allow you to slow down and thus eat less, but you’ll actually enjoy what you’re eating, appreciate your food and the eating process.

Final Pearls of Wisdom

The idea of losing weight without counting calories is clearly not as tangible or concrete, and may take some time to adjust to.  However, if you can begin to practice these tips, it’s one of the most liberating and stress-free ways to approach weight loss.

The idea behind this process is to get you to a point where you can begin to listen to your body and just know, like Grandma did, when enough was enough.

This process does take more time and commitment on your part, but is very rewarding when you begin to tune in and know exactly what you need, when you need it, and how much you need.

References:

  1. http://jn.nutrition.org/content/136/12/2957.full
  2. http://www.sciencedaily.com/releases/2006/08/060803082602.htm

 Author’s Bio

Sirena is a nutrition and lifestyle expert in Boston, MA, and she holds her B.S. in Kinesiology from UNH.  She has been training clients in the fitness industry for over 8 years and runs the Lean Body Challenge, a 28-day nutrition program designed to help women lose weight without dieting and over-exercising.

Her clients consistently lose 8-15 lbs. during the challenge and maintain the weight loss without the need to count calories or rely on cardio. Her work has been featured in PTonTheNET.com, Greatist.com, and she is a regular blogger for BostonMagazine.com

 

CategoriesMiscellaneous Miscellany Uncategorized

Miscellaneous Miscellany Monday: Flight, Deadlift Battle Reminder, and Yoga Isn’t For Everyone

1. Hope everyone had an awesome weekend (and remembered to turn their clocks back one hour before going to bed Saturday night).

Not surprisingly, like an idiot, I forgot to turn mine back and as a result got up earlier than I needed to do the weekly grocery shopping.  It wasn’t until I logged onto my computer to check emails really quick that I realized I was an hour early.  DOH!!!!

Nevertheless, once we were properly aligned with time, Lisa and I had the epitome of a “chill” day.  As is the case most Sundays, we use it to catch up on life, but also to do a little window shopping, too.  And by “window shopping” what I really mean is, “I follow Lisa around like an obedient puppy.”

At the start everything is rainbows and roses.  You want to walk into Marshall’s?  Sure, lets do it?!  Target?  Rock on.  I love me some Target!

By the time stores like Bebe or Sephora start entering the picture, I’m pretty much a walking zombie and have to fight off the urge to hurl my body in front of a moving bus.

Thankfully we were in a part of the city that not only had a Chipotle, but also had a movie theater nearby – so we decided to go see the new Denzel Washington flick, Flight.

A few candid thoughts:

  • If you’re someone who’s even remotely scared of flying, don’t go see this!  I for one am not a huge fan of flying, and basically had to manually unclench my butt cheeks after watching the entire 10+ minute sequence of the plane crashing. Not cool.
  • I love movies that revolve around actual dialogue, superb acting, crisp story telling (and show boobies) – and this film had it all!

Denzel will undoubtedly get a nomination for his role as a man who struggles with drug and alcohol abuse. Granted it’s a topic that Hollywood has seemingly squeezed dry time and time again, but if it’s any consolation, Lisa, a mental health therapist who has extensive experience working with people who suffer from substance abuse, was hit like a ton of bricks from Denzel’s extraordinary performance.

The last 10-15 minutes of the film were pretty powerful and left both of us speechless for a decent amount of time.  Later on last night, even as we were crushing filet mignon at a Morton’s, Lisa randomly said, “I’m still thinking of that movie.”

It was a good one people.

I know many will go into it thinking that the movie is about how Whip (Denzel’s character) lands the plane and h0w much of a miracle it was – and that’s not far from the truth.  But in reality, it’s a movie about a man’s inner demons and how he just can’t seem to get out of his own way.

Highly recommended.

B+

2.  Just a friendly reminder:  I’m challenging everyone to a DEADLIFT BATTLE starting TODAY (Monday, Nov. 5th), and I’m hoping more will join in on the madness.

There will be daily giveaways as well as a randomly selected grand prize winner at the end of the week.  What’s more, and maybe even more pertinent, it gives you a perfectly good reason to deadlift your face off this week and earn some bragging rights.

Of course, it’s all in good fun, but I’m going to kick all your asses.

LOL – just kidding.

No, but seriously, my competitive juices are overflowing right now, and I can’t take responsibility for any hurtful words that come out of my mouth this week. Which is to say I’m pretty certain all of you were adopted.

Good luck!

3. A lot people on this site are familiar with my friend, Sirena Bernal, who’s a fantastic personal trainer/pilates instructor/nutrition coach/overall kickass human being here in Boston.

Sirena and I have been chummy for the past year or so exchanging numerous emails, bumping into one another at the local Panera (where we both do a lot of writing and people watching), and she also came to one of my lectures earlier this year that I gave to a group of Boston based trainers.

In addition I’ve highlighted a handful of her articles in my Stuff You Should Read While Pretending to Work series – which I like to think is sort of a big deal for those who make it on.

Anyways, Sirena is a well of information and she’s really good at what she does.  So good in fact that she’s built a very successful online business that allows her the freedom to work where she wants, when she wants (hence what we always seem to bump into one another at Panera).

Currently, she’s in the process of putting together a FREE webinar titled Top 10 Weight Loss Foods to Get at Trader Joe’s, which for anyone who registers, will receive $50 off her next Lean Body Challenge in January along with a free TJ’s downloadable cookbook she’s putting together.

Even if you’re not located near a Trader Joe’s Sirena will be providing a bunch of useful information that could be applied to any grocery chain – plus, as I noted, you’ll get a hefty discount off her next challenge just for attending.  What’s not to like?

4.  My thoughts towards yoga have definitely skewed a little more towards the “it’s a tool in the toolbox” way of thinking in recent years.  In the past, if many recall, I’d adamantly be opposed to it because I often felt it was marketed in a way that made people think it was some sort of health and well-being panacea where everyone who did it would be magically have six pack abs, be able to jump over mack trucks, have clear skin, and shit diamonds.

I still think it’s marketed in a way that can be shady, but I also understand that there is a time a place for it – Heck, I even took a class and blogged about my experience HERE and HERE.

Anyways, one of my readers sent me THIS blog post which sorta feeds into the whole “yoga isn’t necessarily all it’s cracked up to be” mindset.

I think many of you will enjoy it.

PS:  I still need to write my review of the CP seminar from last weekend, and will hopefully get that up at some point this week.  Sorry!!!!!!!!

CategoriesUncategorized

Miscellaneous Miscellany Monday: Car Shopping, Common DL Mistake, Secret Project, Etc.

1. Okay, the time has come. I need a new car. I’ve held off for as long as I could, but my car is on its last legs (er, wheels???). I’ve had it – Hyundai Elantra GT – for ten years and coming up on 186,000 miles, so I don’t have too much room to complain.  That said, I’ve had to put a fair amount of money into it to fix a broken radiator here, a timing belt there, and most recently to fix a faulty firing pattern with one of the gas lines.  As much as I LOVE not having a car payment, I really can’t say that when I’m taking it into the mechanic’s shop every few months to get something addressed.

It’s gotten to the point where the running joke at the facility is that the mechanic has me on his speed dial.

Anyways, I’ve officially started my quest for a new car which I’ve appropriately titled “Car Shopping Sucks Donkey Balls.”

I just don’t like dealing with shady people. And car salesmen – even though I may be unjustly lumping them under the same roof – are the epitome of shadiness. I just don’t like their incessant word play, hustling theatrics, and Shooter McGavin-like hand gestures.

“Hey there big guy, looking to buy a new car??  Pew Pew Pew”

If anyone is going to Shooter McGavin anyone else, it’s me.  Except in my case, the second he tries to sell me a car at MSRP, I’ll just Shooter McGavin my first into his face.

LOL!!  See what I just did there?  I reversed the Shooter McGavin!!!

So yesterday Lisa and I went out and test drove a few cars:

– Hyundai Elantra GT (hatchback)

– Mazda 3 (hatchback)

– Batmobile (ejection seat and missles come standard!!!!)

It was a close race, but so far, the Elantra is winning.

I’m still going to experiment with a few more models, but I’d really love to hear any sage advice anyone has to offer in terms of how to go about negotiating price, discussing trade ins, not wanting to throw myself through a pane glass window, or really ANYTHING as it relates to buying a new car.  Please.  I’m all ears!

2.  I’ve been getting a lot of emails recently from people asking me to look at their deadlift technique, and one thing I’ve been noticing is that people spend waaaaaaaaaaaay too much time setting up.

What I mean is that some will bend over to the grab the bar and then proceed to spend upwards of 10-15 seconds kinda hovering, fidgeting, adjusting, and otherwise thinking too much.

We’re not baking cookies here, people!!!!!  Spending THAT much time setting up is really going to dissipate the stretch shortening cycle (elastic energy of the muscles) and as a result have detrimental affects on performance.

Using a great example, check out Eric here on a MAX EFFORT attempt:

  • First off, I don’t want to hear from anyone about Eric’s back position. It’s a MAX EFFORT attempt, and things aren’t always going to be butterfly kisses and rainbows when you’re hoisting 660 lbs off the ground.  Even still, if we were to take a closer look we’d note that he’s still easily staying out of end range of motion (in terms of flexion) in the lumbar spine, and it’s still a helluva lot better looking than what most people do with 225 lbs.
  • But lets not get too far off track here. After the Trademarked EC arm swing, note how long he takes from when he initially grabs the bar to his initial pull: It’s like two seconds.  Max.

He’s not checking his foot placement, fiddling around with bar placement, running a mental checklist on his back position, or doing long division.  All that is done BEFORE he bends down to lift the bar.

It’s literally grab the bar and go.

Granted, those just learning the lift need to be a little more diligent on mastering the basics – I’d NEVER advocate that they “speed things up, ” but for everyone else, this is just some food for thought.

Seriously. Grip it and rip it!

3.  A few months ago I wrote an article over on Greatist.com titled The Reasons You’re Not Getting Stronger.

It turned out to be a fairly popular piece, and since then I’ve had a running relationship with them as well as several of their staff.

I’m not going to go into too many of details just yet – we’re still in 007 territory and can’t reveal too much – but Dan Trink and I are are going to be teaming up with Greatist.com on a pretty cool project that should 1) win us the Nobel Prize for Being Awesome, and 2) help A LOT of people take their health and fitness to a whole new level.

Stay tuned……….

4.  I live in a really cool city – Boston. Outside of the obvious – unparalleled history, great food, lots of entertainment, and the RedSox – Boston is also home to a plethora of outstanding fitness professionals.

In the years since I’ve been here and have seen my own career kinda take off, I’ve also had the opportunity to meet a lot of passionate and awesome people who are making a name for themselves in their own right.

One such person is Sirena Bernal.

Sirena and I are actually “neighbors” in a sense – we both live in the same neighborhood, and often joke about giving one another a high five at the local Trader Joe’s – and I  actually met her in person for the first time when she came to hear me speak to a group of personal trainers at a local Boston Sports Club this past spring.

Since then, she and I have kept in touch here and there, and she’s basically blowing up right before our eyes and becoming a superstar.

I read my fair share of blog post, and this one by Sirena:  My Healing Journey Part I and Part II, is easily one of the best I’ve read in a while.

Do yourself a favor and read them both. They’re hands down two of those most real and “ballsy” posts I’ve ever read.

Awesome stuff Sirena!

On that note, I’m going to go get my deadlift on. I feel like a kid on Christmas morning because I’m going to work up to a “sorta heavy” single vs. chains today, which will be my first attempt at anything baller in like two months. Fingers crossed my back doesn’t explode!