5 Step Fat Loss Experiment

I really like common sense approaches to things. One thing that always makes sense to me is to use a scientific approach to discovery and problem solving. Rather than letting spontaneous decisions or random occurrences account for the results we achieve it is much more efficient and effective to plan out and have some control over our health. Here are 5 ways you can set up your day-to-day living as a mini experiment to achieve the best health.

Step 1 - Know what the end product is. We have to be really specific here. We can't just say 'lose a few pounds' or 'tone up'. We need to have an exact number in mind and be specific with describing it. For example you might say 'I want to lose 9 pounds by April 1 but lose no muscle mass'. This is very specific, it has a time component and puts restrictions of the type of weight loss allowed.

Step 2 - Look at what you are currently doing and see if you are the fittest, leanest, healthiest person you know. If you answered yes, find healthier, leaner friends. Only somewhat joking about the last part. But seriously, if you aren't 100% happy with the way you look, feel and perform than you need to identify what it is you are currently doing related to your nutritional plan, your exercise and your rest. And you'll need to change at least one of these three.

Step 3 - Identify the weak link with respect to your nutrition
, your training and your rest. If it is your rest aim to get 8-9 hours of sleep a night, be in bed by 10 pm. Go to bed and rise at the same time every day. Likewise if your weak link is your training or nutritional approach then you need to put together a new plan related to these. This I can help you with.

Step 4 - Implement the change for 2 weeks and record the results. In terms of results I mean your tape measures (waist, hips, chest, arms, legs), your photos, your scale weight, your strength, your quality of rest etc. Draw up a list with as many different parameters as possible and track these. After two weeks make note of your observations.

Step 5 - Be very thorough with your observations. I really have to thank HG, my grad school advisor in Regina, for drilling this into me. Log, record, write down everything. You don't know right now what information is useful so record everything. As well, only make one change at a time so it becomes easier to see which change you made gave the best response. For example, if you lose 3 pounds you want to be able to see if that was during the 2 weeks you reduced your carb intake later in the day or when you upped your intake of protein. Don't guess. Let the results guide you.

While my grad school advisor might be proud of me for remembering some of what he drilled into me, my high-school teacher might fail me for my recollection of the scientific method. This approach is meant to be a quick, no-frills approach to allow you to see how your body responds to the various changes you put upon it. In the research a paper may get dismissed if the experiment didn't run for at least 8 weeks to allow for a physiological adaptation. Don't worry about this. You will learn a lot about your health and how to improve it by following these 5 steps.

Now go experiment. And remember to record the results, good or bad.

Chris
okananganpeakperformance.com 'always moving forward'
250.212.2972

3 Ways to Eat Slowly (and Lose Weight!)

Maintaining my Feel Great Weight one carrot (and cupcake!) at a time

By Tina Haupert

I never thought my pug could help with my diet, but an incident last week showed me I was wrong.

Every night, Murphy inhales his dinner in a matter of minutes. And last week, in typical Murphy fashion, he scarfed down his food fast—but this time he started to choke. In a panic, I hopped in the car and drove Murphy to the vet. Luckily, by the time I arrived, he was no longer choking, and breathing normally again. After a quick vet checkup, Murphy ended up completely fine. But his lightening-fast eating habits definitely gave me a big scare!

Thankfully, everything worked out with my dog, but the whole experience got me thinking about eating too quickly. More than once, I’ve found myself shoveling down my dinner so fast that I barely taste it. I know it’s a bad habit, but I also find it sort of strange, because I consider myself such a foodie. I truly love food—everything about it—so why can’t I slow down enough to enjoy it?

Eating too quickly can cause a bunch of digestive problems, like indigestion, and (more importantly to my Lose the Dough goals), it can cause you to consume too many calories. So last week I decided to do a little experiment to help me slow down at meals. Here’s what I did:

I made it special. More than once, I’ve stood in my kitchen and chowed down a snack that I just prepared. But keeping my new goal in mind, I made it a point to make my meals and snacks a little more special. For example, instead of just peeling a banana and eating it as is, I sliced it, put it in an attractive bowl, and topped it with chopped walnuts and agave nectar. Increasing the specialness of my snack made me appreciate it more and really savor it.

I paused before my first bite. Before I even tasted my food, I took a moment to relax and consider my hunger level. This reminded me to slow down, which ultimately led me to consume fewer calories. Plus, making it a point to pause before my meal allows me to focus on the meal and really enjoy it.

I put down my fork. It usually takes me about 20 minutes to feel satisfied while eating a meal, so I found it helpful to put down my fork between every few bites to stay in tune with my body’s fullness. Keeping tabs on my satisfaction throughout my meal helped me eat slower.