Don’t Let Anyone…
Don’t let anyone decide for you what to eat, when to eat, or how much to eat. So many times we look to someone else to give us the “magic” formula as to what, when, and how much to eat so that we will lose weight. But it doesn’t really work that way, “Why?” you may ask…because you need to learn what is best for you in all cases, at all times. Otherwise you will never have lasting results when it comes to your weight loss. And isn’t weight maintenance the final and ultimate goal?
What Do You Do?
Learn to listen to your body and learn based on trial and error. Learn to listen to your body when you eat and realize when you are close to being full…STOP before then! You want to feel satisfied, NOT FULL. You want to try stopping earlier than you usually do and see how long it takes for you to be hungry again. Be sure to write down what you ate and when you ate. At first you will want to also write down whether you felt you ate too much, too little, or just the right amount. Go to www.timerdiet.com/journal and you can download for free (but it’s copyrighted so don’t sell it!) the daily journals to keep track of what and when you are eating. Remember: Write down your daily eating as a way to educate yourself about you, not as a way to be accountable.
Do NOT Be Accountable to Anyone!
Write it Down!
You do not need to be accountable to anyone, doing so will backfire and make you want to just quit. Don’t even be accountable to yourself, you may just feel disappointed. Instead when you are hungry look to what you last ate and when and learn from your notes. Did you not pick the right amount of foods, did you not eat enough, or maybe more time has passed than you thought and it makes perfect sense that you are hungry now! Writing down when and what you ate is for your education not to be accountable.
What to Eat?
Know Your Nutrients
Enjoy what you eat at all times, that being said learn the nutrients of all the foods that you love and want to incorporate into your daily diet. Oh by the way the word “Diet” has as its 2nd definition in the Merriam Webster dictionary—daily nourishment. I love that definition of diet, we all need daily nourishment. On page 47 of TimerDiet I discuss, Explaining the Ratios, in great detail. For now I will give you the quick and easy way to look at foods. Forget everything you have ever been told about grams equaling calories and how dietary fat has different values from protein and carbohydrates…this is all too complicated! Consider each gram of equal status and then try to keep to this motto: No more than double, no less than half. So if you have 10 grams of dietary fat you would want to have no more than 20 grams of protein and/or carbohydrates. Alternatively, no less than half—so no less than 5 grams of protein and/or carbohydrates. Which gives you a lot of leeway for getting the ratios using the TimerDiet method!
Give it a try and see and write down how you feel!!
Sherri Sue Fisher, author of TimerDiet and recently released TimerOrganizer
I get asked this question often, “What is the ‘ One Thing ’ that you need to do to lose weight. I used to dread this question since there isn’t just “One Thing.” But I know people want to know the gist of what my book is about and I get that.
I used to be vague
I would say it is more about a lifestyle change to which I got a little bit of “I don’t think so” looks. No one really wants to change their lifestyle, especially if they can’t visualize what it will look like.
So then I tried being more specific
Is Eating Late at Night a DO or a DON’T?
It is neither! If you are hungry and it is late at night then eat, if you aren’t then don’t. It is as simple as that. If your plans call for a late night dinner with friends or a date night out, then eat late. If instead everyone wants to eat early then do that. There is NO secret time to eat. The real secret time, is when you need to eat. Not just want to.
Don’t dietician say to not eat after 6pm, 7pm, or 4 hours before you go to sleep?
There are a lot of people who will tell you not to eat past a certain time, or not to eat too close to your bed time. But, what if your stomach is growling and/or your head is dizzy, then what? Do you just lie in bed hoping that these feelings will go away and you will become tired enough to ignore them? You will probably fall asleep faster if you eat something small that is well-balanced i.e. includes dietary fat, protein, and carbohydrates. Getting to sleep is important not just for weight loss, but so many other health factors. I see no good reason to lie in bed waiting and hoping that the feeling of hunger will dissipate.
When you are hungry your metabolism is slowing down
It doesn’t take a science degree to know that if you are hungry your body knows it needs to conserve energy and it does this by slowing down your metabolism. Your digestion of food increases your metabolism. You can research this and let me know if you have questions.
Don’t go overboard!!
This is not a go for it to the cookies and cakes. Nor is it a reason to overeat right before you go to bed even if you are eating the most well-balanced of meals. Something small and only enough to take the edge off of your hunger. If you have read my book TimerDiet or gone to my website and looked over my rules, you know I recommend cheddar cheese and crackers if you need something to eat late in the evening. This particular combination includes dietary fat, protein, and carbohydrates. If you have something else that you prefer, try it out and see if you notice any difference in your weight goals and if it helps you get right to sleep. But, most of all don’t feel you need to go to bed hungry because you want to lose weight.
Sherri Sue Fisher, author of TimerDiet
To be released this June TimerOrganizer
Say NO to the Reward System
Say NO to the reward system when losing weight! It is counterproductive and could sabotage your weight loss efforts. We have read or seen weight loss experts that promote rewarding yourself for your weight loss efforts such as the dangling carrot method as a way to lose weight. But, this dangling carrot could cause you to make decisions that you would not otherwise make and to your detriment!
BEWARE OF THE 100 CALORIE SNACKS
There has been a lot of talk about 100 calorie snacks being the go to amount to look for
100 Calorie Snack!?
when picking out a snack. I use the word snack lightly, since most people think of snack as a cookie, or a candy bar, or if trying to eat healthy perhaps some celery and carrot sticks. But, none of these options are going to give you the nutrients that you need to get you through to the next meal (except perhaps the candy bar if they have a lot of nuts!) and help you in your ability to either sustain or lose weight. But, for now let’s focus on how you feel when you eat certain foods rather than the calories.
Use Your Own Body as a Guiney Pig (for a short time period) Continue reading
Calories Are Deceiving
STOP Counting Calories
Did you know that one gram of dietary fat is 9 calories, and one gram of protein or carbohydrates are 4 calories each? So when you are given a certain amount of calories it is this calculation that you are getting. So 100 calories could be 11.11 grams of dietary fat and nothing else. Or it could be 25 grams of carbohydrates or 25 grams of protein. More than likely it will be some combination of the above. So if you were deciding what to eat would you pick something that was 100 calories without even knowing what the grams of dietary fat, protein, and carbs are? I hope not, but many people do. They hear—a calorie is a calorie—from so called experts. Not paying any attention to how they will feel if they are getting all of their calories from carbohydrates, how it will affect their organs if all of their calories come from protein, and how little amount of food you will get if all of the calories come from dietary fat.
Nutritionists Focusing on Calories Continue reading
Eggs were the most searched for calories in 2013 according to Google
My guess is that most people were surprised to find out that on average the egg has only 70 calories. As you may or may not know, in my book TimerDiet, I do NOT count calories, however, I do find calories interesting for comparison and contrast. What I find most interesting about the egg is that (Egg·land’s Best®-Large egg) one egg has 4g of dietary fat and 6g of protein and no carbohydrates! That makes the egg an amazing food—to me anyway! Dietary fat is important to include in your daily intake of food. The fact that there are no carbohydrates in an egg means you can add a slice of toast and a small amount of fruit and you will have a well-balanced meal.
Eggs have been beaten up in the past
Think Outside the Box—Not Just the Cereal Box
When you think of breakfast you most likely think of cereal, I used to as well. Then I realized I felt so much better when I ate a more balanced breakfast that included dietary fat, protein, and carbohydrates. It wasn’t until much later that I actually looked at the labels of the cereal box (with a little more knowledge of what the label meant only to find out that the carbohydrate ratio was completely out of whack with the dietary fat and protein. In fact my favorite cereal had virtually no dietary fat and minimal protein, meaning that I was eating carbs for breakfast!
Food Labels May Be Undergoing an Update-But Why?
The New Food Labels are possibly going to be revamped; or are they? The main proposed changes are:
- Make the calories more prominent.
- Aren’t they already prominent?! Do you really not notice the calories when you look at the label?
- Distinguish between natural sugar and (I guess) non-natural sugars.
- Isn’t this going to just be a reason to eat foods with sugars in them if they are able to label them as natural? Don’t we just need to stop eating sugars as much as possible? Besides the most natural sugars such as fruits and vegetables that are fresh don’t have a food label.
- More realistic serving sizes.
- Really? Do I even need to comment? OK, I will. This is no reason whatsoever to increase the serving sizes. NONE!!
Are We Reading the Food Labels We Have? Continue reading
We All Need To Eat –
But, with whom, what, where, when, and why should we eat?
Sometimes losing weight or maintaining for that matter seems so elusive. How much should I eat? What should I eat? When should I eat? Why should I eat? Where should I eat? and With whom should I eat? (I think I got them all) So let me try to help you with all of these questions and more… Continue reading