Weight Release

Focusing on:

 

 

 

Stress

How to Respond to Stress

Overstressed? No Need to Overeat!

From the moment the buzzing alarm clock jolts us out of a sound sleep, most of us whiz through the day under stressful conditions. Finally, after everyone else has gone to bed, curling up on the couch with a pint of ice cream seems to be the best way to unwind.

Yet even when we know in our minds that “comfort foods” won’t solve our problems, many of us still find ourselves overeating when we’re under stress. There are reasons for this—and ways you can resist the urge to binge.

Responding to Stress

Why does feeling stressed cause us to overeat? For one, eating is an effective way to temporarily forget about our problems. When we focus on food, we escape from our problems, at least for a little while. We’ve probably learned from past situations that food enables us to do this. And so eating distracts us during times of stress, and it feels good. Think about it—how many times have you run out of the office to grab some candy when you’re having trouble tackling a problem at work or meeting a deadline?

There are physiological explanations as to why we feel calmer when we eat. As blood flows from the brain to the stomach for digestion, we start to feel at ease, and ultimately relaxed. When we gorge ourselves with food, we escape in a somewhat “unconscious” way. Binging on very large amounts of carbohydrates produces a “sugar high,” which can result in a “numb” feeling, taking us away from what we really feel.

In addition, during stressful times cortisol is released from the adrenal glands into the bloodstream, which decreases levels of serotonin, a hormone responsible for relaxed and content feelings. Theories based on animal studies suggest that decreased levels of serotonin causes increased cravings for carbohydrate-rich foods. This is when you need to “buckle up” and refuse to give into these cravings.

Immediate Solutions to Prevent Eating in Response to Stress

On this website you can reserve your copy of my upcoming anthology-style book! In it I explain that we have a committee in our heads, which is made up of well-meaning people that we “hear” when we are trying to make a change. If you are accustomed to emotional eating or turning to eating to cope with stress, I guarantee that you are hearing voices of committee members that bring up feelings of unworthiness—self-defeating thoughts that lead to the behaviors of binge eating or maybe just eating off plan.

Writing in a journal is invaluable. Write what you hear. Have a conversation on paper. Listen to—and more importantly, don’t ignore—those voices. Turn and look and listen; even honor those feelings. It’s in trying to ignore them that they gain intensity and ultimately win. This is a great longer-term solution: it will allow you to get to the root of what’s eating you! (Pun intended.)

Exercise! Research shows that exercise can help to reduce stress. It can help us to vent negative emotions, and it helps to boost our endorphins, or “feel-good” hormones, ultimately improving our mood. Exercise also decreases our appetite, helping us to consume fewer calories. Try to engage in a regular exercise routine, even if that just means going for a 10-minute walk every day. Finding exercise buddies can be a great way to connect with others and do your body good at the same time.

Incorporate relaxation techniques as part of your daily routine. Yoga, meditation, or even deep breathing can help to take the edge off. Visualizing a peaceful place can be a soothing way to escape from reality, for just a few needed seconds.

Non-Sickness

Non-Sick, Disease State, or Healthy: Where are you?

“Non-sickness” is like purgatory: it’s simply surviving when you could be thriving. I’ve been there, done that and got the T-shirt for sure! It is caused by eating an excess quantity of nutritionally barren food, which overworks the pancreas and facilitates your body’s storage of fat.

Non-sickness is a state in which the muscles become weak and flabby: you don’t get enough sleep, and there’s a lot of stress in your life. 90% of us fall into this category. The good news is that the non-sick can usually reach Optimal Health in a relatively short period of time—if you are already on the path to disease, it’s really not too late for you! Achieving that healthy weight will change your course, and you’ll turn toward and reach Optimal Health too.

Time and daily choices are our most powerful agents for change. As you lose weight and increase your energy, you’ll find that it gets easier and easier to make those healthy choices! One cheeseburger won’t kill us, but making similar bad choices day in and day out over time will result in poor health and disease.

(Info taken from Wayne Scott Andersen, Dr. A’s Habits of Health [Annapolis: Habits of Health Press, 2008], chapter 2)

Instant Gratification

We live in an era of instant gratification.

Take the following test. You have two choices: either (1) I will write you a check for a million dollars right now, or (2) I’ll give you a penny today and double it every day for thirty-one days. A million dollars today or the sum of a penny doubled for one month. Which is it?

You may be surprised to find out that taking the penny and waiting thirty-one days would bring you $10,737,418! That’s ten million, seven hundred thirty-seven thousand, four hundred and eighteen dollars instead of an instant million!

When you make those choices today, tomorrow, and the next day—day in and day out—the benefits to your health compound much like the penny doubling over time does.

(Info taken from Wayne Scott Andersen, Dr. A’s Habits of Health [Annapolis: Habits of Health Press, 2008], chapter 2)

Habits of Health

Habits of Health Overview:

  • healthy eating
  • habits of moving your body
  • behavioral habits
  • habit of support through vita-nutrients
  • habit of reducing dangerous inflammation
  • habits of good sleep
  • habit of creating a positive environment
  • habits of support (That’s where I come in and coach you!)

Now you are on the path to health, learning the Habits of Health instead of the path to disease! I figure, either way, I’m going to age and get chronologically older—I may as well choose a path with the likelihood that I’ll live longer and feel better.

Phase 1 of the program takes you from being a fat-producing factory to a fat-burning machine! So why wait another day? Make it happen.

I can show you how, and hold your hand through the entire process.

(Info taken from Wayne Scott Andersen, Dr. A’s Habits of Health [Annapolis: Habits of Health Press, 2008], chapter 2)

Are you a Fat Factory?

Are You a Fat Factory?

Why fad diets don’t work . . . or dieting in general!

If you lower your carbs, fat and protein by the wrong percentage, your body will develop cravings, and your chance of maintaining that weight release is like a dog trying to stay away from a juicy porterhouse steak!

If you make it through the first phase of weight release—and many people don’t —the irony is that you will have lowered your total energy expenditure per day and therefore lowered your metabolic rate. Or, by not picking precisely the right fuels and foods, you’ll lose muscle—the bane of periodic cycling (yo-yoing). Your body’s furnace has been reset at a lower level than it was when you began your diet. This can actually lead to obesity. Without going through a recalibration process, you’re likely to slip into your old eating habits and gain back the weight—but with a metabolic furnace that doesn’t burn as well. The result? More weight, a higher percent of body fat versus muscle, a lower metabolic rate, and less inclination to be active—all of which makes it even harder to lose weight next time!

Imagine what happens after many repetitions of this cycle. After a while, your food intake just can’t be lowered enough to have any effect on weight release. That’s when people become a FAT FACTORY, much to their disgust and frustration.

—paraphrased from Dr. Wayne Andersen, Dr. A’s Habits of Health (Annapolis: Habits of Health Press, 2008)

I’ve included this from Dr. Wayne Andersen because the weight release program that I coach addresses several key points in this excerpt. Dr. A refers to proper percentages of carbs, fat, and protein. My program addresses that specifically with grab-and-go type meals. No worries at the outset— just begin eating 6 times a day! You only have to think about one meal; the other 5 are provided for you.

Dr. A talks of losing muscle if you are not eating the proper foods, which is the problem with yo-yoing. While on this program, however, you will lose consistently and steadily—you will be getting the results you need and safely so, while at the same time I as your coach will be teaching you the Habits of Health. That way, when you are at your optimal goal weight, you will know precisely how to eat. You will have been learning as you go!

Andersen also refers to a recalibration process. Without that part you will likely end up with more weight and a higher percentage of body fat, which puts you worse off than you were before you began the diet.

The truth is, “diets” don’t work—for all the reasons talked about here. I am pleased to represent the company that I do and to coach you toward Optimal Health. This is truly a lifestyle change— learning a new way to approach food and your health—but one where you are not left alone to fend for yourself or figure it out on your own. I as your coach will walk you through this process; I love what I do and the results speak louder than words!

Biological Design

Why are so many of us overweight and obese now? Lifestyles have changed dramatically over the million or so years that humans have lived on earth, but our body’s design has remained the same. This discrepancy is an important element in modern society’s current epidemic. When humans were hunters and gatherers, we expended about the same amount of calories we took in. We learned to eat until we were full, because we didn’t know when food would again be available. In addition, the food we had was energy-sparse (low in calories). Our bodies evolved to retain fat so we could survive periods of time when food was scarce. Modern conveniences such as cars and elevators have reduced the amount of exercise we get each day. As a result, our energy balance—calories in vs. calories out—is out of kilter.

Nutritional Pollution

Today in America, calorie-dense food is inexpensive and plentiful. Over 90 percent of what Americans eat is processed. When we speak of “nutritional pollution,” we’re referring to foods that are too high in:

  • sugar, especially high fructose corn syrup
  • fat
  • salt
  • non-natural chemicals

The Aging Process

In addition, as we get older, we lose muscle mass. Each pound of muscle consumes about 50 to 70 calories a day. By the time we are 40, we’re burning approximately 1,400 fewer calories every 24 hours. If our eating habits stay the same, we are doomed to gain weight.

Consequence: Metabolic Syndrome

This is a cluster of symptoms affecting over 70 million people in the U.S., and includes high blood sugar, high blood pressure, and high cholesterol. It’s strongly associated with nutritional pollution and a sedentary lifestyle. Metabolic syndrome can cause a downward spiral of poor health, and can be a warning sign of serious diseases to come, including heart disease and diabetes.

The Medical Environment’s Response

The medical community’s current role is to focus on treating the symptoms and diseases stemming from metabolic syndrome and other consequences of unhealthy living. Unfortunately, medications and surgeries do not help create health. The current approach—more “sick care” than health care—is bankrupting both the health and financial state of our nation. Information taken from Living a Longer Healthier Life by Dr. Wayne Anderson

 

Interview with Deborah Deras on May 19, 2015