How to reprogram mental eating habits for physical success.

From the psychology today blog

Secrets of the Big Losers

By: Jay Dixit

There's no question that losing weight is hard and keeping it off even harder. But it's not impossible. The National Weight Control Registry lists thousands of people who have lost more than 50 pounds and kept it off more than five years. Here's how to do the same.

• Make radical changes. People think moderate dietary changes are easier to stick with. But as with quitting drug addiction, drastic changes are actually easier. "We don't tell heroin addicts if you stay clean all week, you can reward yourself by shooting up a small amount on the weekend," says Deirdre Barrett, a psychologist at Harvard Medical School and author of Waistland. "Sugar derails glucose metabolism in a similar way." She advises cutting out sugars, refined foods, simple carbohydrates, and trans fats.
• Reprogram your brain. Losing weight means developing new eating habits—like reaching for an orange instead of an oreo. The hardest part is the first 72 hours, when eating right is an act of will. After two or three weeks of sticking to it, your hunger and cravings subside, and control over eating choices becomes more automatic. Voila, your brain is rewired.
• Eat breakfast. Without breakfast, your body plunges into starvation mode, slowing your metabolism and tempting you to binge later. Over 78 percent of the registry's successful losers eat breakfast every day.
• Exercise like you mean it. An evening walk every other day isn't going to cut it. Ninety percent of registry participants exercised—for a full hour, on average, most days of the week.
• Stretch your mind. Stop living on autopilot. A study shows that people who push their comfort zones and try new things—like reading a different magazine or listening to a new radio station—lose weight and keep it off. Breaking out of your routine may make you more aware of your choices in general, and less likely to engage in mindless eating.

That new park I mentioned

A couple weeks ago we found a great park where we can walk our dogs to give us all a bit of exercise, although my boyfriend and dogs aren't over weight but walking is good for everyone. The first time we went we noticed that there was an off the beaten track trail that was heavily wooded, we didn't go down that path because neither of us had long pants on, so we stuck with the paved trail. Recently we just went back and decided to take the wooded trail, it was great, the dogs loved it (we let them off their leashes when we walk at parks) they ran all over and enjoyed being out in the woods. We walked down a long and super steep hill and of course we hoped that the trail looped back around, but it was getting a little dark out so we had to back track and going up that hill I had to stop 3 times just to catch my breath, even the dogs were worn out at this time. It was a great walk but it always seems we are unprepared when we go neither of us had any water and we didn't have water for the dogs either, but now that we know the trail is really long we know to leave earlier and to make sure we all have water for next time.

Possible exercise pill?

A recent article I read on the Discovery site called "Need exercise? Pop a pill (if your a mouse)" talks about a pill that was given to mice during a study that showed some very promising results. Not only did it help couch the couch potato mice lose weight it also helped the mice that did exercise do it longer and go at a further distance. The drug that was given in the study actually mimics aerobics which can help those that are bed ridden, or have other medical problems that may hinder them from doing exercise. Although the pill worked in mice there is no evidence that the effect would also work in humans. This is another step in the direction of finding medicals ways to treat obesity that has become an epidemic in this country (which I am also guilty of), and they are hoping to decrease the amount of new diabetes cases that occur each year.

Since this pill did cause the mice that did exercise go longer,further, and get quick results it might be a motivator for those that get discouraged when they do not see results quickly. But as always natural diet and exercise are the best options, remember just one step at a time in the right direction and you too can become fitter everyday.

Found a Great New Park

We just recently moved, we have been here for a little more than a month and we did not know what was around here. There wasn't a good park next to where we lived before, just the dog park which we still go to so the dogs can stretch their legs and run around with other pooches (because they need their exercise too) but there was no place that all of us could walk together. Driving down a road by us we found a great park, at first glance it looked like just a play ground for kids but after pulling in there were trails, wooded areas, and rolling hills. I was happy to have found a park and we went on a nice walk up and down hills. I hadn't been on a walk in a long time and it was good to get out of the house, it's hard to walk in the neighborhood we live in now, there are busy streets and narrow sidewalks but now we have a place to walk.

Another reason I'm happy for the new park is that today was my first day back to school and it's nice to be able to get out of the house with the dogs and go for a walk to get away from studying. I will keep you up to date on how well this parks works out.

Lose Weight by injecting Fat

In an article published by Scientific America "Could we loose weight by injecting fat into our bellies?" it talks about 2 studies done by Nature that says obesity may be treated by injecting certain fats into your belly. Basically an injection of proteins will turn the "white" fat (bad fat) to convert into the "brown" fat which is in charge of releasing energy and burning calories. Scientists hope to find a natural way to fight obesity and help your body help itself. A good diet and exercise are still the best methods but researchers hope to have a plan to treat obesity in the future.

Healthy Snacks

I came across Are you eating enough of these foods while reading my fitness blogs. Although it says diet foods I really wouldn't consider them diet foods, because most of the time when you put the word diet in front of it your brain automatically tells you that it's not going to taste as good as the real thing...or at least that is what my brain tells me.

I talked to my Dr. about what kind of foods I should be eating to feel fuller and she told me I should be getting more protein in my diet. Proteins take longer to digest and because of that you will feel fuller longer. There is a full article that has been published on the Harvard School website that talks about different proteins, what good sources are, which ones to stay away from, etc. Don't get me wrong I am not promoting the Adkins diet because I personally don't think it's a good idea, your body needs carbs it just doesn't need 20 servings of them in a day =)

Nuts are a great source of protein, although some nuts are better than others. Almonds for example are probably the best, and that is raw almonds that aren't salted. The reason for this is because peanuts and cashews are so delish most people cannot stop at one serving. A serving size of almonds is 1/3 cup. Meats should always be lean cuts of beef, it's more expensive but it is a lot better for you. Try ground turkey breast instead of ground beef, it's a much healthier solution. Seafood is a great source of protein and is very low in fats.

Fruits, you pretty much cannot go wrong unless you purchase canned ones that are in heavy syrup, or load it with sugar. Fruit in it's natural state is great, it's sweet and will provide your body with the natural sugars it needs.

Veggies are another thing that you can't go wrong with unless you load it with butter and salt. If you are a salt person try some Mrs. Dash and try a little olive oil over butter if you need it. I personally can eat green peppers raw like an apple, but I know that isn't for everyone.

Granola is good I personally recommend Bake to Nature or Bear Naked because both are low fat and good for you.

Other healthy choices for snacks are:
low fat cheeses
cereal look for ones low in sugar and sodium
ants on a log (celery with low fat peanut butter and raisins sprinkled on top)
fat free and salt free pretzels
for a longer list of snacks go to:
http://www.nojunkfood.org/vendors/healthy_snack_list.html
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=59

Alli Diet

I am writing this post because my mother works with a woman who is thinking about taking Alli. When Alli first hit the markets I was excited and thought (like many others) this is going to be the "miracle" pill to get me back on track.

I went out to the drug store and purchased a box, I brought it home and my boyfriend asked me if I minded waiting a couple of days before taking the drug so that we could do some research. I went to the company website which of course talked the product up and was completely biased (no surprise) I read that one of the side effects is "leakage" or "treatment effect" which are basically nice terms for having feces drip out of your rear with no control.

After going to other sites and reading reviews and the countless number of horror stories I decided the product was not for me, and I returned the box before even opening it. The side effect I talked about above is supposed to only happen when you eat foods high in fat, but from what I have read it's been happening to those who have been eating healthy.

"I took it about 2 weeks ago and thought on the entire situation before I decided to comment and concluded that this wasn't for me. I have always managed to carry that extra 20 pounds or so around even though my doctor says that he just doesn't get why. I practically already live the "Alli diet plan". I eat healthy and I do cardio 4/5 times a week and weights/yoga 3/4 times a week. I was hoping that maybe this would aid giving me through that extra step. I had the same problem as another reviewer with "leakage" (as Alli calls it). It was only the second day of taking it. I'm sure glad it was a day off. I spent all day in the bathroom and felt miserable. And unlike what they say, I wasn't going out and munching on hamburgers and fries but eating grilled chicken or fish with veggies! So like others have said... if you already feel that you know how to eat properly, this pill is not for you and can only make life more embarrassing!"

"Seriously, this didn't work. I got so tired of ruining my underpants and rushing everywhere because I had to hit the bathroom whenever I was standing for a while that I had to stop taking this stuff. It's easier to just avoid fatty foods. It's a ridiculous product."

both of these reviews can be found on

http://www.sybervision.com/reviews/Review-Alli.php
more reviews
http://www.supplementcritic.com/reviews/alli_reviews