Destructive Eating Behaviors Resulting In Devastation
January 17, 2010 by mbluestone94
We know his excuse but what is yours?
As a personal trainer who specializes in weight loss I have witnessed four common eating behaviors, three of which are close to perfect with exception to one or several devastating flaws. If you are struggling to achieve your weight loss goal then it is likely you represent one or more of the listed eating behaviors.
Before I begin I would like to note that the first scenario is the only one among the four which is far from the ideal. The others are close but need adjustments.
Eating Behavior: Eating 3 meals a day with 6 hour gaps between every meal.
When you finally ate, your body was depleted of energy and you were STARVING! So what did you do when it was time to eat? You stuffed your face with the tastiest and most convenient food available because you were SOOOO HUNGRY you couldn’t stand it anymore! Makes senesce, I would too. In fact I have and periodically repeat this behavior. The difference between you and I is I prevent this behavior from happening the following day, while you have likely done this for years.
I know that when I eat poorly such as in this scenario given, I will eat out and consume on average 1,000 calories each meal, totaling 3,000 calories for the 3 meals in that day, and then when Im at home relaxing in the evening awaiting sleep I will snack on XXL bowls of cereal or ice cream which will add an additional 300-600 calories for the day.
Because I am skinny and have consistently maintained high levels of activity since I took my first step as a child, my appearance has not suffered. In contrast it is likely you are older and have not been physically active for the entirety of your existence. Possibly you have kids, a career, and bigger bills to pay; all of which render you from high levels of activity and the frequent eating of controlled portions.
Countless years of this behavior will put your metabolism to sleep resulting in weight gain regardless of how many calories you consume. If this eating behavior is similar to yours and you don’t experience starving sensations don’t for a second think that your in the safe zone. All this means is that you have been doing it for so long that your metabolism has adapted and conservatively expends energy. You must put an end to this behavior now.
Eating solution: eat 6 properly portioned meals daily. Have no more than 3 hour gaps between meals. What are your daily caloric needs?
Eating Behavior: You eat 6 healthy meals a day however you refuse to measure the serving sizes.
Do you know what kind of damage this could result in? Imagine if every time you thought you were consuming 1 serving you were actually consuming 1.5 servings. What does this mean? Well, if your goal was to consume 1,500 calories daily you would actually be consuming 2,250 calories daily because 1500 X 1.5 = 2250.
What’s the result? It is likely you do not see a gain or a loss on the scale. It’s just stagnant. This can be discouraging and result in giving up, don’t let it happen to you and if it is we must make a change.
Do you know how one pound of body fat is lost? <—Click on the question for the answer.
Eating solution: get out the measuring cups and use them for EVERYTHING.
Eating Behavior: Eating perfectly 5 days a week, however you slip on Friday evening, Saturday and Sunday.
If you had remained focused on the weekend and ate well you may have lost 1-2 pounds for the week; however that is not what happened. Perhaps you ate out for 3 meals between Friday night and Sunday. Warning!!! When you dine out it doesn’t matter where you go, consuming less than 1000 calories each meal at a restaurant is unlikely no matter the size of the plate due to the consistency of the food. If you do this 3 times in a week you will consume 3000 calories in 3 meals when you should have had on average 200-400, totaling 600-1200 calories in 3 meals. This means you had 1800-2400 calories too many.
Another reason the scale didn’t represent a weight loss is because when you dine out you will consume an absurd amount of sodium resulting in extreme water retention, which results in extreme discouragement upon reading the scale.
Too often I will have a client who busted their butt in the gym and ate reasonably well all week, but when they return on Monday and step on the scale to see a fraction of a pound lost since last Monday they have a look on their face representing that of a person who just found out their dog died. This person is then overwhelmed with discouragement because like I said, they performed considerably well all week and they are rewarded with -.2 pounds. At this rate the person may lose a pound of body fat in a month.
In contrast those clients who behave 24/7 all month will lose 4-10 pounds.
Eating solution: Ask your family and piers who you spend your time with for their support. Typically speaking they will understand and lend their support. Perhaps the problem is not the social setting but it is something similar to activities and events with children or work. If this is the case then you must plan. There are options such as meal replacement bars, nuts, fruit, supplements; and you can even go as far as packing a cooler with yogurt, cottage cheese, salads, sandwiches, beans and tortilla chips. Remember there are always options, the question is: Are you willing to take the extra step and prepare? If you are not willing to, then do not whine and complain about not losing weight. No one wants to hear it if you are not willing to make a change. If you are willing to make the change but continuously fail, it is okay; I understand the difficulties and will remain supportive. What you must do is assess the challenges and fix them. Do not give up!
Eating Behavior: You eat 6 perfect meals all day every day; however your a sugar addict.
This particular challenge drives me crazy! I lose sleep over it because I think it is ridiculous that a grown adult can’t resist crap candy and soda; but I too have my favorite, I just find it easy to say no. Anyhow I will remain supportive in your time of need. Lets discuss common vices in regards to this particular dieting challenge.
Perhaps you love those cute, squishy, and oh so tasty gummy bears that I eat until my stomach hurts. Or maybe its liquorice or skittles. Ohhh how I love skittles!
- 17 itsy bitesy little gummy bears contain 17 grams of sugar; however I like to eat about 5 times that amount when I have gummy bears. That’s a staggering 85 grams of sugar which will be transformed immediately into body fat, unless you’re working out at a high intensity while stuffing your face with gummy bears. If I’m with you when you are choking I can guarantee I will not be giving you mouth to mouth resuscitation should you stop breathing; because when I open your mouth to begin the resuscitation process I will see a pool of colorful, jelly like saliva blocking the airway. Sorry, we will miss you. RIP
- liquorice (I hate liquorice). Every 3 pieces contains 15 grams of sugar. I suspect those who enjoy these nasty pieces of “plastic” have a difficult time stopping at 3 measly pieces. Eating tip: If you like plastic so much then get a pacifier.
- Skittles oh how I love skittles! 10 pieces of the smallest candies in the world are packed with 10 grams of sugar. I like to eat no less than 100 of those fruity luscious, glossy balls of chew. One gram per piece doesn’t sound like much; but remember that one gram is not one morsel of sugar, its probably hundreds, if not thousands of morsels per gram.
Moving on from my rant… Do you drink soda instead of coffee? One 20 oz of Coke has 65 grams of sugar! I don’t even get 65 grams of sugar in a day. Worst of all, those sugars will go straight to your fat stores since they are “simple sugars.” The only way you will avoid getting fatter is if you are working out at a high intensity while you drink your favorite carbonated beverage. Eating tip: It’s going to be difficult to exercise rigorously while you’re burping and attempting to breathe all at the same time.
What bothers me most is when I’m at the gas station and I see an overweight person filling up a GIANT cup with fountain soda. I just want to yell at them. Okay sorry…moving on
Maybe you’re among the many whom only drink diet soda and think it’s okay. It has not been declared factual, but dieticians, doctors, and scientist are highly suspicious of artificial sweeteners and their affect on the metabolism. After all, they should be since artificial sweeteners are chemicals.
If you told me you were so thirsty for a soda but can’t afford the calories and I replied with “drink this battery acid, it taste just like soda and best of all it is sugar free!” Would you drink it? I think not! So when the soft drink manufactures say “drink this diet soda, you can’t tell the difference” why do you say…? “Oh okay! J” They’re both comprised of chemicals. Just because the government permits the consumption doesn’t deem it healthy. After all, the government also approves alcohol and tobacco even though alcohol is proven to cause liver failure and smoking is the culprit of countless cancers. In addition to destroying the metabolism, who’s to say artificial sweeteners are not responsible for the spike in cancer rates in the USA?
So if you insist on drinking that crap diet soda then I say “enjoy your cancer while fantasizing about weight loss.”
Okay….Im sorry, I was kind of mean L If I help you will you forgive me?
Read this article —> Candy Weight Loss Diet.
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Candy Weight Loss Diet
January 14, 2010 by mbluestone94
Okay ladies, you drive me crazy with your daily emotional candy cravings which you undeniably satisfy; but I have some good news for you. For several days I have contemplated sharing this with you because I would like to think you can live without candy; however some seem incapable of self discipline. My observations have indicated that those who fail to resist and eliminate temptation are those whos husbands “work too much.” FYI making your ass fatter is not going to get him to stay home more, perhaps the opposite will though 
Okay here is my secret but before I share the candy weight loss secret with you I recomend you do not abuse it. Deal?
Eat your sweets after a hard workout, imediatly after, and do not over eat. Be sure to count those calories.
Why can you eat your sweets post workout (intense workout)?
Sugar is a simple carbohydrate and simple carbohydrates enter your blood streem quickly while complex carbs require exponentially greater time. Post workout your body is depleted of glycogen and glucose (energy). If you workout with me, you will often find yourself depleted of all energy, trembling to the kids club to retrieve the very person you blame for your increased waistline.
There you go candy craver’s! Reward yourself by satisfying your candy craving immediately after an intense workout only!
Comment below if you like this eating tip
