Weekly Fitness Reads: 5/16/16

https://authoritynutrition.com/13-tips-to-stop-mindless-eating/

We eat most of our extra calories without realizing it. Being mindful might be the most important skill in eating for fat loss. It’s not easy though. Here are 13 science backed ways to limit mindless eating.

http://tonygentilcore.com/2016/05/why-train-the-posterior-chain/?utm_source=tony&utm_medium=facebook&utm_campaign=whytrainposteriorchain050916

The posterior chain consists of the low back, glutes, hamstrings and calves. It’s basically everything you can’t see in the mirror. While a nice backside can be easy on the eyes, there are also some very important reasons other than appearance that we should focus on this area more than the mirror muscles. This piece does a great job of explaining why and how to train the posterior chain.

http://www.cnn.com/2016/05/05/health/afternoon-hunger-munchies/index.html

The picture is often bigger than we perceive. Lots of mindless snacking happens in the afternoon. But why?

Did you like this post? Do you hate my guts and want to tell me personally? Either way, you should opt in at http://mortontrainingsystems.com/ and get my free ebook “Insanity Free Loss” 🙂

 

2 Simple Tips And 1 Less-Simple Tip To Break The Snacking Habit

Snacking is an easy way to unknowingly rack up extra calories.

You know this.

But what if having this knowledge doesn’t fix the problem? How do we effectively reduce our snacking?

Eat bigger meals

Snacking isn’t inherently at odds with fat loss.

In fact, the 3 solid meals + 1 snack a day setup seems to work really well for most people. However, compulsive snacking is where we run into some problems.

This is where the “don’t eat after 10 pm” myth stems from. The food we eat after 10 is usually compulsive. We eat out of boredom or stress, not because we’re actually hungry.

When people stop eating after 10, they cut out a decent amount of compulsive eating. The weight loss here is correlation, not causation.

We’re not gremlins. Eating after 10pm doesn’t automatically cause weight gain.

Caloric balance still matters–meal timing doesn’t change that. It’s just that we often eat calories we don’t need after 10.

Sorry. I got sidetracked. Back to eating bigger meals.

We should feel satisfied after meals.

Fullness doesn’t necessarily mean we’ve overeaten. For example, feeling stuffed from grilled chicken vs. pizza will yield two drastically different caloric scenarios.

Feeling satisfied after meals will help limit the impulse to snack.

Less cravings= less need for willpower=less feelings of deprivation=less snacking.

Don’t keep unhealthy snacks around the house

Our environment greatly influences our behavior in ways we may not realize.

whats water

If snacks aren’t in the house, our cravings won’t be triggered. And if we want ice cream we have to change out of our lazy pants and walk all the way to the store. Ain’t nobody got time for that!

We’re using the same logic here as in last section. The goal isn’t to get good at white knuckling through cravings, but to engineer infrastructure to avoid the cravings altogether.

We want to make healthy behaviors more convenient and unhealthy behaviors inconvenient. This drastically increases our chances of successfully changing our snacking habits.

But what about if I have zero control of my environment? What about the candy bowl at work?

This situation is SUPER tricky to deal with. That candy bowl is always freaking there and you always have to walk by it!

However, there are some strategies we can use to make this situation easier:

-Walk around the snack bowl when possible. Figure out what triggers your snacking here, and do your best to avoid said trigger.

-If you have a snack craving, let the craving sit for 30 minutes. If you still want that fun size Snickers (Twix is clearly the superior option, but I won’t hold it against you) after that half hour, commit to having half a serving. If you want the rest after another half hour, go for it. With practice, this will get easier.

-If you have a craving, go for a walk or watch a youtube video or something. “Change the subject” in some way.

-Joining a group of supportive, welcoming individuals who are working on this same snacking habit is the most surefire way to deal with this situation. Having that support, camaraderie, and accountability makes dietary struggles less daunting.

By joining my online Tribe of Badassery Coaching Group you will become part of an awesome crew of like minded individuals that motivate each other to conquer their fat loss struggles. We struggle together, and we change together.

Want to be part of a community, but don’t feel like paying for coaching? You’re in luck! Join the party that is my free Facebook group Sustainable Strength

 

Did you like this post? Do you hate my guts and want to tell me personally? Either way, you should opt in at http://mortontrainingsystems.com/ and get my free ebook “Insanity Free Loss” 🙂

 

Weekly Fitness Reads: 10/12/15

http://www.bryankrahn.com/the-biggest-lesson-the-gym-has-taught-me/ 

I don’t know if there’s any gym-goer or potential gym-goer who wouldn’t benefit from reading this. No matter what stage of your fitness journey you’re on, this piece will do you good. The gym can in fact be quite the good teacher, that is, if you aren’t falling asleep in class :p

http://www.menshealth.co.uk/healthy/is-eating-clean-killing-you 

An obsession with health is still an unhealthy obsession. I can relate a lot to the scenarios the author describes here, and I am overjoyed that a mainstream publication like men’s health is printing something like this. The eating disorder, orthorexia, of which this article speaks is very prevalent, especially those knee deep in the fitness industry. I used to have an extreme amount of anxiety about eating “unclean” to the point where I would be a bar with friends and proudly/miserably eat almonds and bananas out of a ziplock I had brought. Fortunately, most of those impulses are in check, but finding balance after that has been an ongoing struggle.

http://www.menshealth.com/nutrition/late-night-snacking?utm_content=buffer25146&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer 

Yes, I know, another piece from Men’s Health. What can I say? Men’s Health has been hitting it out of the park this week. This one answers the ancient question:

Are 500 calories at noon the same as 500 calories at midnight?

I’m currently accepting online coaching clients and I would love to help you lose weight and feel better. Online coaching offers the same accountability, support, and motivation as in person coaching, except you don’t have to be in the same city as me.

Curious about how it works?All you have to do is fill out a short application!