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Do This Around Meal Time and Lose Fat – Part 2

Last weeks part 1 focused on cinnamon, apple cider vinegar, protein, and almonds. Hopefully, you’ve given these dietary additions a try and will slowly start seeing some positive results. Being able to change your habits over the long term will make your weight loss more consistent and sustainable. Hopefully, you found the pointers helpful and in this week’s part 2 we’ll keep examining a few more tricks you can implement to seamlessly consume fewer calories or get a more favorable response from the food you eat.

Senior Nutrition & Wellness

Senior Nutrition & Wellness: Do This Around Meal Time and Lose Fat – Part 2

Blood sugar control is a big part of health and longevity. It’s becoming increasingly common for people to struggle with elevated blood sugar. This can be caused by a wide range of factors such as poor sleep, excessive intake of refined carbohydrates, lack of physical exercise, and etc. One small intervention that has been very effective at controlling blood sugar levels is to go for a 10min stroll after a meal. This effectively lowers the blood sugar response following a meal. Something as easy as a 10min walk at a self-controlled pace can help alleviate the problem. There are some added benefits as well such as relaxation, quality time with a partner, stress reliever, help assist weight loss, and so on. Feeling like taking a nap after eating? Try to go for a walk instead and make the next meal higher in water, fiber, vegetables, and protein.

One thing you can add to your walking regimen and post-meal routine for positive benefits is a cup of tea. Green tea has been shown to provide great health benefits through its many antioxidants. People that consume hot green tea after a meal experience significantly better fullness after a meal which will help lower your caloric intake. This will set you up for a longer time before having to eat again and possibly decrease your intake at the next meal.

Portion size has a significant impact on how much you end up consuming. If we are served a larger portion we automatically eat more without thinking about it. This is an old trick but it has some significant impact over the long term. To help lower calories without giving it too much thought try to be aware of how you plate things and what packages you choose. Go for a smaller plate, smaller bag, smaller container, and etc. This will help you feel fuller more quickly as well as save food waste as well. Try to eliminate giant plates and super-sized boxes at home for more effortless weight loss.

Snacking is a big issue for some people. This is usually caused by lack of fullness from the previous meal, boredom or temptations that start to get the best of your willpower. A simple and effective tool to mitigate snacking calories is to chew gum. This has been shown in many studies to decrease snacking and calorie intake at following meals. This little trick has been especially effective at curbing people’s sweet tooth. If you are one of many people who get a sugar craving in the afternoon going for gum frequently after meals can help mitigate these feelings and keep you on track towards your fitness goals.

Having a solid cue on how hungry and full you are seem like a very basic concept, however, this perception is affected by a ton of different factors. Feelings of hunger and satiety can change a lot depending on the social situation and what kind of distractions are around. It’s been shown in many studies that distractions lead to an increased caloric intake. The goal should be to get the highest possible fullness from a meal without consuming an excess amount of calories. If you can create an environment that helps with this you will eat less without giving it much thought.

These circumstances have been shown to increase people’s food intake:

  • Listening to music

  • Watching TV

  • Seeing & hearing ads for food products

Senior Nutrition & Wellness: Do This Around Meal Time and Lose Fat - Part 2Anything that distracts you from the food you are eating leads to a decreased satiety from the food. Seeing, tasting, and being aware is a super boring fitness tip but it has to be incorporated for sustainable weight loss. Can’t remember the last time you sat down at a table and did nothing but slowly eating a meal? Then it’s time to start focusing on the basics. The couch is not a place to eat dinner. The TV should not be your entertainment during meals. Make an effort to slow things down, remove distractions, and create an environment that will leave you more satiated and leaner.

If you haven’t checked out part 1 make sure you go back and see if there are more strategies you can see yourself implementing for more effortless weight loss. Remember to start small and try to build long-lasting habits. These effects might seem small, however, if you implement a few of them over long enough time you’ll be a lot fitter down the road.

Sources

10min walk – https://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2016-10-18-a-10-minute-walk-after-a-meal-good-for-diabetes/

Serving size – http://onlinelibrary.wiley.com/doi/10.1038/oby.2009.480/full

Distractions – https://www.researchgate.net/publication/7026030_Situational_effects_on_meal_intake_A_comparison_of_eating_alone_and_eating_with_others

Green tea – https://www.ncbi.nlm.nih.gov/pubmed/21118565

Chew gum – http://www.sciencedirect.com/science/article/pii/S019566630600626X

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Oscar Isacsson, M.S., CSCS

Oscar Isacsson, M.S., CSCS

Director of Training and Head Coach at CrossFit TNT
M.S Human Performance from Lindenwood University

B.S. Exercise Science from Lindenwood University

Started CrossFit in 2010.

Favorite thing about what I do:

To help and see people improve their fitness and confidence

Credentials:

Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association

CF L1 Coach

CF L2 Coach

CF Endurance

CF Weightlifting

CF Mobility

CF Gymnastics

USAW Sports Performance Coach & club coach

CPR Certified
Oscar Isacsson, M.S., CSCS

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