#437 12/08/2010 EATING MORE TO LOSE
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When I buy cookies, I eat just four and throw the rest away. But first I spray them with Raid so I won't dig them out of the garbage later. Be careful, though, because that Raid really doesn't taste that bad.

Janette Barber

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Eat More, Lose More. (Really?)

By Justine Holberg

You work out practically every day and you're feeling good because you've lost some weight. Until a week or so passes and you can't get the scale to budge. It's like an invisible wrench has been thrown into the works. Now what?

You start second-guessing everything you're doing:

  • Maybe I'm eating too much?
  • Should I work out harder?
  • Do I have to live on parsley and hot water?

Utensils next to a Scale

So you restrategize. You slash calories and step up the intensity of your workouts. Unfortunately, after another week, you're still not losing. Now you want to give up altogether. But before you throw in the towel, ask yourself this:

Am I eating enough?

Contrary to popular belief, sometimes you have to eat more to lose weight. While that may sound counterintuitive, it often does the trick. Here's why:

  1. Couple EatingMetabolism is the key to weight loss. If you don't eat enough, or often enough, your metabolism slows to a crawl and weight loss becomes more difficult, especially when you're exercising. That's why skipping meals isn't a good idea if the goal is to shed pounds.

    Tip: Always eat breakfast to kick-start metabolism and try eating mini-meals throughout the day to keep your metabolism fired up.
  2. To keep your metabolism up, you MUST eat. Conventional wisdom dictates that when you first start dieting, the less you eat, the better. While it's true that you often should eat less, eating too little can backfire over time. As your body composition changes, your body will think it's starving, which can make it hold on to fat. (The process actually has to do with excessive release of a hormone called cortisol, but you don't need to know the details, so we'll just call it fat.) To avoid this, most experts agree that over time, you shouldn't eat fewer than 1,200 calories per day for women, 1,500 for men. If your daily diet consists of fewer calories than that, consider eating more.

    Tip: Keep a food diary to track calories.
  3. You need more calories when you work out. If you're exercising while following a low-calorie eating plan, you'll need to take into account the calories you're burning. That's because it's now easier to enter starvation mode. Let's say you're burning 400 calories and only eating 1,200 to 1,300 calories per day. This means you're really only taking in 800 to 900 calories per day before you begin to calculate how your body composition is changing. Muscle burns more calories at rest than fat does, so as your body changes, you need to eat more to keep the weight loss coming.

    Tip: Drink an after-workout recovery drink like P90X Results and Recovery Formula®. After hard workouts, its calories are utilized so quickly by your body, some people refer to them as "free calories." They aren't, but they will ensure your muscles, hence, your metabolism will recover quickly.

And remember this:

Team Beachbody®—My Meal PlannerFiguring out to what to eat, how much to eat, and when to eat isn't easy. That's why people often refer to losing weight as a journey. It takes a few different paths to get there. Sometimes you have to adjust your ratio of protein, fat, and carbs to start losing again. Or adjust your calorie level, which can include eating more to lose weight.

Tip: Use the Team Beachbody® Meal Planner. It can make figuring out your calories much, much easier. You can personalize an eating plan that takes your workouts into consideration.

Finally, if you're still on the fence about needing to eat more to lose weight. You might be thinking, "How come I know some really skinny people who barely eat?"

The answer is this: You can eventually lose weight by not eating. It's called starving. Reduce calories enough and your body will start breaking down its muscle tissue, and this will result in weight loss. However, it makes your body increase its emergency hormonal responses, which also causes your body to be stressed and hang onto fat, making it.very easy to gain the weight back again.

So I hope you take this thought away with you today: The idea is to keep your metabolism revving and running. This will help you get healthy and stay strong. Eat the right amount of food to help your body continuously burn calories, and you're more likely to shed those unwanted pounds.

Related Articles
"5 Things to Cut Out of Your Diet"
"8 Foods to Boost Your Metabolism"
"Your Scale Doesn't Tell the Whole Story"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with the overseer of Beachbody's fitness and diet development, who also serves as your Fitness Advisor on the Message Boards, Steve Edwards, on Monday, December 13th, at 8:00 PM ET, 5:00 PM PT. Go to the Beachbody Chat Room.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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Bring Home BRING IT! for the Holidays

Tony Horton's "Bring It!"Tony Horton's putting the X in Xmas this season! The Master of Motivation's new book Bring It! hits bookshelves December 21st, but you can preorder yours now at the following online retailers for up to 46% off the retail price!

Amazon.com
Barnes & Noble.com
Borders.com
Indiebound.org

Order today to make sure Bring It! gets brought in time for Christmas!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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10 Tips for Controlling Your Inner Cookie Monster

By Mark Nelson

Face it. The deck is stacked against your waistline during the holidays. And there are scientific reasons for that. But the good news is, knowing why you crave those delicious holiday cookies can help you resist them. So what's behind the cravings?

Mini Fruit Pies

It starts with serotonin.

Produced by your brain, serotonin is the "feel-good" hormone. When your brain produces enough of it, serotonin can help you feel calm, confident, and relaxed. Several factors encourage its production. A primary driver is sunlight. In the bright days of spring and summer, sunshine stimulates our brains to produce plenty of serotonin. But during the short days of fall and winter, our brains need extra stimulation to produce enough serotonin. Now here's the bad news, and you can probably guess what it is.

We crave sugar and carbs because they stimulate serotonin production.

It's not enough that grandma's decadent holiday calorie-bombs are insanely delicious. No. At this time of year, our impulses drive us to attack holiday desserts like brain-dead cookie monsters, just to get our serotonin fixes.

Does this mean we're hardwired to add holiday heft?

Not necessarily. That's because we can spur serotonin production in other ways. For example, did you know that exercise supports serotonin production? It's true.

When you look at the big picture, most of the steps we take to avoid gaining weight happen in our head, not our stomach. That's why we can think our way out of weight gain, regardless of how our brains encourage us to be bad around fattening foods.

Here are 10 tips for managing your inner cookie monster.

  1. Treat yourself. Ever notice how denying yourself something only makes you want it more? According to researchers, dieters who were told not to even think about chocolate ate twice as many candies as people who weren't. The solution? Have a taste instead of eating the whole treat—or make smart substitutions. Instead of Fritos®, have some edamame. Or trade a bowl of ice cream for an ice-milk fudge bar.
  2. Think 25 minutes into the future. It takes 12 minutes for a thin person's brain to register that he or she has eaten. But it can take 25 minutes for an overweight person to know this. So set a timer, have a sensible meal, and know that 25 minutes after your first bite, you'll feel a lot less hungry.
  3. GravySkip the dip and gravy. Gravy is made of flour, salt, turkey fat, and broth. Do you really need all that? And dip? It's just a lot of goo. You're better off nibbling on fresh veggies. Besides, skipping these temptations will help you leave room for a little dessert.
  4. Flip your script. You slipped and ate two of Grandma's killer chocolate chunk cookies? Rather than say, "I blew the diet, so why not keep eating," take a breath. Smile and say,"No big deal. I can stop now and feel good about myself."
  5. Sleep to avoid holiday stress. You know the holidays are hectic. So give yourself a chance to heal. Studies show that when we are sleep-deprived, the stress hormone cortisol is released at a higher level. That will help you feel hungry, even when you're full. And who needs that?
  6. Say no to the nog. Egg nog, that is. An 8-ounce glass contains 343 fatty, high-carb calories. And that's without the rum. Think about how long it takes to burn all those calories and saying no to the nog gets easy.
  7. Walk and talk. It's harder to fill your mouth with sweets and carbs when you're talking. Well, OK, a little harder. But it's worth it, because you'll be the life of the party. And that could keep you from eating everything on the buffet.
  8. Work out. Bet you didn't see that one coming. Sure, it's a crazy time of year. But if you think of your workout as an essential way to stay grounded, you'll do it. And here's a hint that will give you more time to fit in your workout.
  9. Shop online. With all that you have to do, stay home instead. Eat healthy things you have in the fridge, instead of grabbing fast food or sweets. Put on holiday music if you must, and save your energy for a good, sweat-soaked workout.
  10. Join Team Beachbody ClubTry tag-team weight control. See if you and a friend can look out for each other. If one of you begins to blow your diet, a little friendly peer pressure could help you step back from the cookie. If you don't want to burden a friend with this job, try a FREE 30-Day Team Beachbody Club VIP Pass. Team Beachbody Club members reach their health and fitness goals 3 times faster than people who don't join, in part, because of the online peer support, they get to keep going with their diet and exercise programs.

Now's the time to plan ahead.

Remember that a holiday is just a day. Even if you give in for 24 hours, it's not the end of the world. Also, take a breath and think when you're within striking distance of holiday goodies. You don't really want to undo weeks of sensible eating with a day of crazed eating, do you? Try these helpful tips and you will be able to keep a leash on your inner cookie monster. Happy Holidays!


Related Articles
"5 Ways to Speed Up Your Six-Pack"
"6 Ways to Avoid Nighttime Snacking"
"10 Ways to Break Bad Health Habits"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with the overseer of Beachbody's fitness and diet development, who also serves as your Fitness Advisor on the Message Boards, Steve Edwards, on Monday, December 13th, at 8:00 PM ET, 5:00 PM PT. Go to the Beachbody Chat Room.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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Healthy Eating: Roasted Root Vegetables

Live from Tony Horton's kitchen, here's Tony's personal chef Missy Costello demonstrating how to make one of Mr. X's favorite vegan meals. Whole garlic cloves and fresh herbs add amazing flavor to this healthy medley of roasted carrots, parsnips, red potatoes, sweet potatoes, and beets. Click below to watch the video and click here to download a PDF of the recipe.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Recipe: Chocolate Shakeology® No-Bake Cookies

Chocolate Shakeology® No-Bake CookiesHow did cookies become the Healthiest Meal of the Day®? When an enterprising Team Beachbody chef figured out how to have their Shakeology and eat it, too. Simple to make and delicious to eat—you'll never guess how healthy you're being.

  • 1 cup raw almond butter
  • 1 cup organic, quick-cooking oatmeal
  • 1/3 to 1/2 cup organic honey (to taste)
  • 1 cup Chocolate Shakeology
  • Medium bowl

Combine in medium bowl and mix well. Roll into balls (about a heaping teaspoon each). Makes 10 cookies.

Optional: Roll in crushed nuts or unsweetened coconut flakes before serving.

Preparation Time: 10 minutes

Nutritional Information (per cookie)
Calories Protein Fiber Carbs Fat Total Saturated Fat
249 10 grams 2.5 grams 22 grams 15 grams 1.5 grams

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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