When it come to maximizing your weight loss program, my first recommendations are always to perfect the basics. If you can do a few things really well, you should see significant results. Probably around 80% of the results you get come from consistently doing the following:
- Drink 1/2 your body weight in ounces of water
- Sleep 8 hours per night
- Eat lean protein and vegetables at every meal
- Minimize refined, process carbohydrates
- Perform resistance training at least 2 days per week
- Perform aerobic training at least 2 days per week
I know there is nothing sexy about any of those things. This is the key for successful weight loss. Anything else you might hear is the small stuff. Not that you should ignore it, but if you aren’t currently doing the above, then it probably doesn’t matter a whole lot. You just won’t see significant changes.
So if you are not doing the above, you can stop reading here. Go back and figure out how you can incorporate all of that into your daily routine. If you are doing the above, keep reading. I recently read a few studies that I through were worth mentioning to you.
Study #1: Calcium Can Prevent Obesity
You probably have heard of the importance of calcium and bone development, but this Chinese study, found that those that increased calcium intake through supplementation reduced their body weight. Whole food sources would probably work just as well, but this study looked at supplementation. It is worth noting that the benefit seemed to be better in those that were at a normal BMI, and those that were already obese did not see the same benefit.
Study #2: Eat More At Lunch
In another study, out of the UK, researchers looked at whether eating more at lunch or dinner would make a difference on weight loss. After a 12 week weight loss program both groups did lose significant weight. However, even though both groups ate the same amount throughout the day, the group that ate more at lunch and less at dinner so better improvements in weight loss and BMI. You might want to think about how you break up your calories throughout the day to improve your weight loss even more.
Study #3: Keep Your Counters Clean
This might seem like an obvious one, but a study from Cornell found that those who kept food and snacks out on their counter space were heavier than those that kept their counter tops empty. And it wasn’t a small difference. They were anywhere from 21-32lbs heavier by keeping snack in view. So keep all food hidden in your cabinets.
Study #4: Exercise When Your Brain Hurts
Mental work has been associated with overeating. There are a few studies that show when your brain is challenged you can actually deplete your willpower. This makes it harder to make a better choice afterwords. A new study from the Journal of Medicine & Sciene in Sport & Exercise, looked at how exercise could help. They found that after mental work, high intensity interval training, led to significantly less food consumption vs not exercising. Another great reason to hit the gym after you finish work.
Again stick to the basic principles for weight loss. Then you can play around with some of these strategies discussed to get further progress.
Mike Deibler MS, CSCS, SGX
San Diego Premier Training