Episode 10: Mindful Eating & Mindless Eating for Weight Loss

Most of the weight loss literature discusses how to consciously take control of your eating by counting calories, keeping a food diary or weighing out your food. These methods, although effective for a time, are difficult to maintain for a lifetime.

What if there were a better way, a way that uses the power of your strong subconscious mind rather than your weak conscious mind.

On our weight loss podcast and blog, we have discussed many of the principles around consciously changing your diet and lifestyle for weight loss purposes. In today’s article and podcast, we will discuss methods of using your subconscious mind to achieve your weight loss goals.

Mindful eating involves being present when you eat; paying attention to the taste, texture and flavors within the food. By using the principle of mindful eating, you allow your brain time to register the food.

Mindless eating is a scientific approach to tricking your brain into eating less. Mindless eating principles are based on the scientific fact that your satiety is determined more by your environment than your hunger signals. By using a number of scientifically validated techniques, you can literally trick the brain into decreasing calories without feeling deprived. Some of these principles include:

1. Using plates that are 10-20% smaller than your usual plates. The brain feels obligated to eat everything that is on your plate. By decreasing the size of the plate, you can trick the brain into feeling satisfied with less food.
2. Start the meal by throwing out 15-25% of the meal. This works on the same principle as described above. If you throw it out, you no longer have to consciously ask yourself if you have had enough.
3. Leave the uneaten food on the table. When your brain is able to see the remains of your eating, it is able to gauge the quantity that you have already eating.

Although mindful eating and mindless eating are both very powerful; by putting these two principles together you can dramatically change your lifestyle and eating habits without feeling deprived! This is a very powerful way to consume less without feeling deprived.

 

 Standard Podcast [42:30m]: Play Now

Episode 9: Understanding Calories - Debunking the Law of Thermodynamics

In this episode, we start off by discussing what is considered the bread and butter of weight loss, The Law of Thermodynamics. This law states that if you eat more calories than you burn then you will gain weight; if you eat fewer calories than you burn then you will lose weight. in other words, this law states that calories are everything! We start off by debunking this “law” because it is the foundation of which most diets are built upon. You will hear many people say, “it’s all about calories!” Now, you will be able to argue the contrary.

In the second part of this episode, we discuss metabolism and some ways to boost it to promote weight loss.

 

 Standard Podcast [23:00m]: Play Now

Episode 7: The Secrets of The National Weight Loss Registry

The National Weight Loss Registry is the largest prospective study to date on successful weight loss. Only twenty percent of the population has been successful at losing at least 10% of their weight and keeping it off for at least 1 year; the National Weight Loss Registry is an ongoing study of 4,000 of these people who have successfully lost weight and kept it off. In fact, the average person in this study lost over 70 pounds and managed to keep it off for almost 6 years thus far. In this podcast, we will discuss why this study is so important and teach you the 6 Key Weight Loss Strategies that appear to be responsible for their success at weight loss.

The National Weight Loss Registry has many powerful weight loss secrets to teach us, in this podcast we will give you the 6 most important weight loss secrets of this ongoing study. As more hidden secrets come to light, we will be sure to talk about them in future podcasts; so, stay tuned!

**Music provided by The Grilled Lincolns - www.grilledlincolns.com

 

 Standard Podcast [42:20m]: Play Now

Wed, Jul 22, 2009 By Blythe

What does muscle growth mean to you? Unveiling the myths to weight loss, weight gain and losing that layer of fat along the way!

If you are reading this article, I hope you’ve come across some of the information that Dr. Ray and I have provided you with stating just how important resistance training is and that increasing your muscle mass (sometimes referred to as lean tissue) is the quickest way to bump up the speed of your metabolism. As you gain muscle, your metabolism speeds up. In turn, you’re able to eat more food!

There are a few old school myths I’d like to address and set the bar straight TODAY that have to do with muscle growth and fat loss.

According to a study done by the University of Michigan, many of us given the chance to choose our own weights to use during a workout are choosing way too low to even begin to stimulate muscle growth! This research was done on both men and women, both failing to even come close to choosing a weight that would promote BUILDING muscle. In my opinion, if you are going to hit the gym and make the effort to get there and actually workout, you ought to make it worth your while. Challenge yourself and estimate a little heavier… TODAY! I was actually disappointed when I read the write up on this study… I didn’t think so many of us out there under estimate ourselves. We are strong, we are healthy! Positive reinforcement must start within you!

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Wed, Jul 15, 2009 By Dr. Ray

Glycemic Load Versus Glycemic Index - What is the Difference?

As mentioned in a previous post titled, “What is the Glycemic Index”, the glycemic index tells us how fast the carbohydrates in a particular food enter the blood. Foods that rank high on the Glycemic Index have a tendency to short circuit weight loss efforts by triggering excess insulin to enter the blood thus shutting [...]

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Tue, Jul 14, 2009 By Blythe

5 EASY Tips on Training to Get REAL RESULTS in a Tight Schedule

So, let me go out on a limb and speak for all of us by saying we ALL live busy lives. Who has time for endless, no-results exercise?
My first thought is that our busy lives are the reason for all of those ridiculous commercials that advertise “all you need is 20 minutes 3 times weekly”.  [...]

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Mon, Jun 29, 2009 By Dr. Ray

Understanding Leptin - The Fat Loss Breakthrough

Did you know that there are such things as mouse enthusiasts? That’s right, ever since the 1800s mouse lovers have been collecting different types of living mice! Little did they know that one of these rare mice would radically change the way that we view that glob of fat that hangs out around your midsection, butt or thighs.

In 1902 a French researcher named L. Cuenot began to research a special yellow mouse that was popular among mouse enthusiasts. This mouse, known for its peculiar propensity to gain fat, began a domino effect in the science world that ultimately led to one of the most important discoveries in the study of fat…

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Fri, Jun 26, 2009 By Dr. Ray

The Acai Berry Diet Review? Acai Diet for Weight Loss?

I have been receiving many questions about using acai berry as a tool for weight loss. Apparently, Oprah had a show on the Acai Diet where acai was mentioned as a supplement that could be used for weight loss. I have also seen many more acai supplements being marketed for weight loss claiming amazing decreases in fat. They make that classic claim…pop a pill and the weight will just fall off. So the question on everybody’s mind is “Is there any validity to this claim?

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Tue, Jun 23, 2009 By Blythe

EGGS… are they REALLY the PERFECT SNACK for Fat Loss?

As a health nut and busy working mother of 3, I am someone who is always looking for a high protein snack, I have found that eggs are something that appeals to nearly everyone and I tend to enjoy often! With so many recipes and ways to cook them, they rarely fall on that list of ‘things I’ll never eat again’. Eggs are easy to eat, not too messy and great for on the go eating (I know most of us are looking for healthy on the go snacks!).

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Fri, Jun 19, 2009 By Dr. Ray

Television Shortcircuits Fat Loss Efforts! Fit People Are Not Immune…

Australian researchers analyzed the data from over 2000 men and women who exercise intensely for at least 2.5 hours a week to determine how their television watching habits impacted their fat loss. The results may surprise you…

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