Portion Control

Although over eating apples will probably not make you obese, there is such thing as too much of a good thing when it comes to the foods you consume.

We all have a certain TEE  (total energy expenditure) that makes up the amount of calories that we can consume each day to maintain our body weight. This number can be determined by a simple calculation or more accurately through metabolic testing using indirect calorimetry.

Example: I need 2400 calories to maintain my body weight
If I eat 500 more calories a day over my allotted 2400 then I will gain 1 lb a week.
If I eat 500 below my allotted 2400 calories or I exercise more and burn that 500 calories I will lose 1 lb a week.

There are 3500 calories in one pound.

It does not only matter how many calories you eat but also where you calories come from. In Chris Carmichael's Food for Fitness, Chris discusses the Carrier Method for making informed food choices.

Quality Carriers: Foods rich in vitamins, minerals, phytochemicals, antioxidants, and fiber.

Empty Carriers: Food that provide energy, but minimal amounts of beneficial or detrimental nutrients. These are often referred to as "empty calories".

Pollutant Carriers: These foods may be high in energy, but they also carry large amounts of harmful pollutants, including saturated and trans fats, chemical preservatives, and excessive sodium.

One last tip for the day! Never eat anything bigger than your head, so those huge platters that some restaurants serve should be reevaluated!

STRESS

Have you even noticed that when you are really stressed it can be hard to lose weight? Why is that? As if you need one more thing to worry about!

                    

When we are stressed our bodies send out hormones (epinephrine and norepinephrine) that trigger the fight-or-flight response mechanism. Automatically our heart rate increases, the liver pumps out glucose (carb) for extra energy, and blood flow is slowed down to areas of the body such as our digestive system.  This is great if you really do need to fight or run away. The only problem at this time is that we are usually just sitting and fretting about all our problems. Thus, the extra energy (glucose) that was pumped out of the liver is not being used. Instead, it is being stored as fat. So in theory, although the last thing we want to do when stressed is exercise, the best thing to do when going through a stressful time is to move your body!

If you are needing more insight on how to manage your stress: check out this link below!
http://helpguide.org/mental/stress_management_relief_coping.htm