10 Foods You Should Never Have For Breakfast-

If you are serious about losing weight and getting into great shape you have to stay away from the common trend today of eating dessert instead of breakfast or skipping it altogether. In today’s fast paced world everyone is in a rush and the bad eating habits that come with such a lifestyle is largely to blame for our current problems with obesity, type 2 diabetes, cardiovascular disease and hypertension. Most will either skip breakfast or grab high sugar foods like donuts, pastries and highly processed boxed cereals all of which can wreak havoc on your blood sugar levels and really sabotage your efforts at getting into better shape. By skipping breakfast altogether you set the stage for overeating later in the day as your body tries its best to compensate for the lack of nutrition that it was supposed to get first thing in the morning. A lot of the guilt that people feel for the perceived loss of willpower when they overeat later in the day is simply a manifestation of  bad breakfast choices or from skipping breakfast entirely. Taking that into consideration, a change in eating habits need not be difficult as it is less a matter of willpower, but more a matter of making better selections earlier in the day. A good start with healthy breakfast choices makes it easier to keep on making good food choices as the day goes on. Remember also that:

SKIPPING BREAKFAST OR ANY MEAL FOR THAT MATTER CAN BE JUST AS BAD AS EATING THE WRONG FOODS!

That being said, here are some certain no-no’s for breakfast, foods that you probably should never eat under any circumstances for that matter:

1. Bagels

 Bagels have a high glycemic index, due to the low fiber content and are among the highest calorie breads. You are not much better off with whole wheat or whole grain versions as they are still high in calories and not that high in fiber (you would be better off with oatmeal any day). Adding cream cheese or other spreads, can also increase the calorie count to over 500 calories each!

2. Granola

 Touted as a health food but essentially far too high in sugar- and for the record, honey is not an acceptable source of sugar for anyone serious about getting into great shape.

3. Pancakes Most commercial products consist of wheat are high in calories and have a high glycemic index. Many also have corn syrup and trans fats as ingredients as well and forget about adding maple syrup if you don’t want your blood sugar levels to go through the roof! The only pancakes that you can count on are ones you make yourself with stone ground flours and without added sugars or honey.

4. Pastries

Why desserts have become a popular choice for breakfast is beyond comprehension but croissants, éclairs, donuts, jelly filled pastries and such- high in simple sugars, wheat, all have high glycemic indices and are just about as bad a choice as you could make for the first meal of the day. Instead choose high fiber natural foods like fruit and oatmeal but not the instant kind!

5. Juices

 Juices sound like a good idea, since they come from a natural source, but are not at all natural to the human body. Whole fruits have fiber, which in turn reduces their glycemic index, by slowing it’s the rate of absorption in our body. Juices, however do not have significant fiber levels and the since there is not much fiber present, it elevates blood sugar levels above acceptable levels. You can easily over consume juices, but you would never eat 12 apples at one sitting. However an average person’s realistic serving of apple juice gives your body just about that amount. Some argue that juices are high in micronutrients, such as Vitamin C and other antioxidants but such an argument is ridiculous. You get the same micronutrients in whole fruit, without the insulin rush. So if you want fruit, eat fruit, don’t drink juices. You’ll feel better and look better as well! Besides, the breakfast standard of a glass of orange juice is so processed that all the naturally occurring nutrients (Vitamin C included) are destroyed and manufacturers have to put the vitamins back in so what you are drinking is really dead orange juice product with a vitamin tablet dissolved in it. Not exactly the best first choice for the health conscious. Eat fruit!

6. Sausages & Cold Cuts

 All are highly processed meats and also very high in sodium. You would be much better off eating freshly cooked meat, chicken or fish. I would also add to this category the ubiquitous American breakfast food- bacon.  High in fat, high in calories, high in sodium, not that high in protein, and also high in potentially cancer causing nitrites. It should be noted as well that recent studies have found that processed meats are responsible for increased risk of heart disease so it should certainly be on your stay away list- (read more here.)

7. Muffins

 Another so called health food, but even the bran muffins are far too high in sugars and have too high a glycemic index to be considered as a breakfast food. Skip it!

8. Protein Shakes

Another bad idea that sounds good; you drink a shake and get all the minerals and macronutrients you need for the day, case closed. However our bodies simply are not made for liquid foods, and you find that blood sugar levels still plummet later in the day as well. Which is a great thing if you happen to be in the protein shake manufacturing business- but isn’t that great for the rest of us). At the end of the day a protein shake is really nothing more than a glorified milkshake, and should not be in your diet if you are interested in getting into optimal shape. And forget the magazine ads and articles. Supplement advertising is the main source of income for the magazines in the first place, so it makes sense for them to herald them as the greatest invention since the wheel. Read more on my post on protein shakes here.

9. Cold cereal

All cold boxed cereal, from Kellogs to the whole grain varieties sold by the so called organic companies is junk food with no exceptions (and adding milk only adds to the problems!) The obvious ones like Frosted Flakes are easily spotted as being a bad choice, but popular brands like Wheaties, Healthy Choice and others are also bad examples, as are breakfast bars. It can say ‘all natural ingredients’, ‘organic’ or what not, but there is nothing in our food supply more alien than boxed cold cereals. You will never find a Wheatie or corn flake in nature and in order for any cereal of this nature to survive for prolonged periods they have to be highly processed which not only takes a ways the naturally occurring nutrients, but also creates a food product that our body is not designed to consume. Many of these cereals also have corn syrup and large numbers of unpronounceable preservatives added to them but thanks to extensive marketing boxed cereal is accepted as a staple for many, especially kids and college students, but keep in mind that they are filled with preservatives and all of the vitamins and minerals you see listed are added by machines after the refinement process and will never be absorbed the way your body would from a fruit or naturally occurring food. Moreover they all have a high glycemic index which will go a long way in increasing your insulin levels and increasing your visceral abdominal fat stores. Do not be fooled as well if you see a breakfast cereal in a health food store and assume that it is healthy. Health food stores are about making profit and selling products, not about providing you exclusively with foods that are wholesome, and it would be naive to think otherwise.

10. Instant Oatmeal

 Since instant oatmeal is refined, even the plain variants are not as good as old fashioned oatmeal. The refining process removes a lot of the fiber, to make it cook faster, and so its glycemic index goes up. The flavored varieties are even worse and are loaded with sugar. Convenient as those instant containers may be, convenience should never be more important than making the best food choices for your body so get the non instant varieties- it is much better for you and is an excellent start to your day!

For more information on healthy eating for weight loss, download a free copy of my Naturally Intense Breakfast Guide below.

Kevin Richardson is one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity Training 10 Minute Workouts™. Visit Kevin’s official website at www.naturallyintense.net

As Little As One Drink Of Alcohol A Week Can Significantly Reduce Fat Loss

Here is the common statement- if you eat well and exercise regularly having a drink once a week or so isn’t going to affect your weight loss that much. Unfortunately, having worked with hundreds of people over the course of almost two decades I can tell you from personal experience that it will. In fact my observations over the years have borne out that by having as little as one drink of alcohol a week is more than enough to reduce your weight loss by over 60-70% as compared to those following the same dietary plan and exercise regime. More important is that for those final pounds to come off those that consistently had as little as one drink a week were never able to attain flat and rippling abdominals while those that did not drink were consistently able to do so while following the prescribed dietary and exercise protocols. Working with the individuals that indulged I was also always able to tell whether they were drinking or not as their performance in the gym was noticeably reduced if they consumed alcohol for well over 48 hours after consumption. Why does alcohol have such a negative impact on weight loss and performance- the standard idea is that alcohol is high in calories and to lose weight one must at all times burn more calories that you are taking in- but in reality this has nothing to do with why alcohol has such a negative effect as even low calorie alcoholic drinks are problematic. The real problem is that alcohol works to reduce the amount of fat your body is able to burn while increasing your appetite and lowering your testosterone levels for up to 24 hours after your last drink.

After having a drink or two here is what happens to your body that you may not be aware of:

• A some of the alcohol consumed is converted into fat.
• Your liver converts most of the alcohol into acetate.
• The acetate is released into your bloodstream, and replaces fat as a source of fuel.
• The alcohol raises levels of the stress hormone, cortisol which also acts to increase muscle breakdown.
• The alcohol also reduces testosterone levels.
• The alcohol intake will increase your appetite thus making it more likely that you will overeat without being aware of it.

How Alcohol Inhibits Fat Loss

As we said earlier conventional thought is that beer bellies are caused by the excess alcohol calories being stored as fat- but studies have found that on average less than 5% of the alcohol calories you drink are converted by the liver into fat. Rather, the main problem with alcohol is that it reduces the amount of fat your body is able to burn for energy. In a study published in the American Journal of Clinical Nutrition, 8 men were given two drinks of vodka and sugar-free lemonade in half hour intervals. Each drink contained less than 90 calories and fat metabolism was measured both before and after consumption of the drinks. For several hours after drinking the vodka, whole body lipid oxidation which is the rate at which your body burns fat was reduced by 73%[1],!

Instead of being stored as fat, the tendency for your liver to convert alcohol into acetate. Acetate is used by your body as an alternative fuel source- one that replaces fat as a primary fuel source when it is present and available in your system. So when acetate levels rise your body burns more acetate and consequently significantly less fat. In the study it was found that blood acetate levels were 250% higher than normal and this sharp increase in acetate goes a long way in inhibiting fat loss.

Alcohol Makes You Eat More

The combination of alcohol and a high-calorie foods creates an even bigger problem as alcohol works to stimulate your appetite. The word aperitif is French in origin and refers to the alcoholic drink taken before meals to increase your appetite and has been a tradition for hundreds of years. A Canadian study showed that an aperitif increased calorie intake far more than a carbohydrate-based drink [2]. Many other studies have validated this and the bottom line is that you will always eat more when you consume alcohol with your meals.

Alcohol Reduces Testosterone Levels

As if it wasn’t bad enough, not only does too much alcohol inhibit fat loss, but it also decreases testosterone levels. Studies have shown that one bout of high alcohol consumption drinking raises levels of the muscle-wasting hormone cortisol and increases the breakdown of testosterone for up to 24 hours [3]. Even more alarming is the fact that it was found that the damaging effects of alcohol on testosterone are made even worse when you exercise before drinking [4]. The testosterone reducing effects of alcohol on testosterone could be one reason that people who drink a lot carry less muscle and thus are unable to achieve the levels of muscular development and fat loss required for a lean and sculpted physique. A 1993 study showed conclusively that alcoholic men have bigger waists and smaller muscles than those who abstain from alcoholic beverages [5].

Can You Have Maximum Weight Loss And Still Drink Occasionally?

Having alcohol with a meal will increase your metabolic rate, but will also reduce the amount of fat your body burns for energy — far more so than high protein, high carbohydrate, or high fat meals [6]. A drink once in a blue moon might not do that much but it is important to understand that if you really want to maximize your fat loss and muscle building efforts to create a truly lean and sculpted physique, alcohol is more of a liability than an asset. It isn’t always easy especially in many social situations, but at the end of the day it is important that we understand fully the consequences of our actions rather than pretending that a drink or two a week won’t make much of a difference.

References
1. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936
2. Buemann, B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372
3. Valimaki, M.J., Harkonen, M., Eriksson, C.J., & Ylikahri, R.H. (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93
4. Heikkonen, E., Ylikahri, R., Roine, R., Valimaki, M., Harkonen, M., & Salaspuro, M. (1996). The combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism, Clinical and Experimental Research, 20, 711-716
5. Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjoberg, C., Sjostrom, L., & Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573
6. Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition, 77, 91-100

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

Contrary to popular belief natural carbohydrates like rice eaten in moderation will not make you fat.

Carbohydrates & Weight Loss- Low Carbs Are Not The Answer

Part 2 of 2- See the first post here: Carbohydrates & Weight Loss- A Low Carb Diet Isn’t The Answer

Mention the word weight loss and most people think of cutting their carbs. The truth is that carbohydrates are not a food group to be severely restricted if you are trying to lose weight as carbohydrates are necessary for so many metabolic functions in our body. Carbs are broken down into glucose which is the primary fuel source of the cells in your body, including your muscles and your brain. Without adequate consumption you will feel fatigued and  experience a noticeable loss of energy. You will also have a difficult time concentrating since your brain will  literally be low on fuel and your body will be forced to burn off valuable muscle to fuel itself. Not a good thing at all. So we have established the importance of carbs as our body’s primary fuel source and thus negated the idea of taking too many of them out of our diet. Now we are going to look at where the problems can arise.

The Link Between Modern Refined Carbohydrates & Weight Gain

As I mentioned earlier in my previous post refined carbohydrates are usually made from white flour products and have a high glycemic index. This means that they cause huge spikes in insulin levels. The body then tends to over compensate for this spike so you experience a sugar-high followed by a sugar low that creates a sense of urgent hunger causing you to gravitate toward similar foods that elicit the same response. (Sound familiar).  The pancreas then has to work overtime making insulin to store glucose and triglycerides and depending on your genetics; this can set the stage for adult onset diabetes. This up and down experience with blood sugar levels also gives rise a condition known as hypoglycemia. One of the unfortunate side effects of hypoglycemia is again that urgent and unbearable hunger and a need to eat much more calories than the body needs. The  result- you get fat.

Eating too many carbohydrates is so easy with today’s low fiber refined carb sources it can indeed make you fat. When you ingest excess amounts of carbohydrates, your blood sugar levels increase triggering your pancreas to release insulin, like we said before. Insulin controls where blood sugar is stored. Some of it is used for energy, and some is stored in the muscles as glycogen (the stored form of sugar). Since your body can store only a certain amount as glycogen, the excess is stored as fat. Insulin also prevents existing fat from being used as energy.  Having continuously high insulin levels means  continually storing the carbohydrates as fat while keeping the fat you already have. These two aforementioned factors are the among the main reasons  two thirds of the population of the US is overweight!

The Refined Carbohydrates-Trans Fat Link

Note also that most of the refined carbohydrates today are made with trans fatty acids. There is a great deal of research that has shown that trans fatty acids (usually listed as partially hydrogenated oils) can elevate your bad cholesterol levels and increase your risk of diabetes and heart disease. There are also some studies that suggest that it may damages blood vessels. Crafty manufacturers don’t list it but fortunately legislation is being passed to force them to do so. What carbohydrate sources contain trans fatty acids you ask? You may not like the answer- French Fries, donuts, potato chips and even crackers. You can find them by reading the ingredient listing, if you see partially hydrogenated oil listed put it down.

The Dangers of Refined Carbohydrates Like Soda & Juices

The other reason carbohydrates is given a bad rap is the other deadly sinful indulgence of the average American- soda and fruit juice. We all know (I hope) that soda is bad but so are ‘100% natural juices’. Again here you have a large amount of carbohydrate in the form of  corn syrup and table sugar with no fiber- so you can drink it forever whereas you could never eat the dozens of fruits used to make one bottle of fruit juice because of their fiber content. I should also mention the relationship between simple sugars and mucus formation. The biochemical name for mucus is mucopolysaccharide which means “mucus of many sugars.” Mucus  is basically formed through the linking together of sugar molecules. If you have a condition, such as asthma in which mucus is part of the problem, you can do yourself a lot of good by minimizing your intake of simple sugars and refined foods.

Some Useful Carb Strategies for Weight Loss

Here’s what you need to do to keep your carb intake form affecting your waistline:

• Educate Yourself. Get a book or chart detailing the glycemic index of the foods that you eat along with their macronutrient and fiber makeup.  

• Eat only fruits and vegetables with a relatively low glycemic index of under 50- (all fruits are not created equal).  

• Avoid processed and refined carbohydrates

• Check labels for high-fructose corn syrup, corn syrup, sugar, and partially hydrogenated oils.– and stay away from them!

• Make sure that the carbohydrates that you eat are in as natural a state as possible .

• Eat only carb sources that are high in fiber -(since fiber is not digested if you eat a food with 15 grams of carbs and 8 grams of fiber you are only really getting 7 grams of carbs.)

• If you have to eat things like cold cereal pasta or a bread product make sure it has over 3 grams of fiber per serving and is low in simple sugars- (that eliminates a lot on the market but if you look hard enough you can them out there)

• Remember that milk contains a significant amount of sugar.– and stay away from it! You also don’t need it for its calcium. Milk is also a poor source of calcium in comparison to foods such as kelp and sardines. Trust me– you don’t need it!

• Don’t eat a lot of carbohydrates and a lot of fats at the same time. Fettucine Alfredo, donuts and French Fries are all exercises in weight gain.

• Consume an adequate supply of water at all times.

• Eat 5 to 6 small meals daily,  always eating before you get hungry! If you wait until you are starving you are going crave  everything that is bad for you!
Now everyone is different based on activity levels and body composition, and as such each individual must determine exactly how much carbohydrates that you need. If you feel sleepy after a carb meal- you’ve eaten too much.  Remember this is not a natural process and feeling sluggish after a meal isn’t something to enjoy, it’s a hint that you are doing something wrong. Spread out your carbohydrate intake throughout the day, taking in most of it earlier in the day and eating less and less as the day winds down. Keep in mind the adage,

“Breakfast like a king, lunch like a prince and dine like a pauper.”

Even though carbohydrates are an essential part of a balanced diet the idea is not to overdo it and if you stick to only natural sources, you’ll find that it really isn’t that hard!

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

Carbohydrates and weight loss- not an either or proposition

Carbohydrates and Weight Loss- You Don’t Need Low Carb Diets

The era of the Atkins type low carbohydrate diets for weight loss are mercifully over, however many persist in the belief that dropping their carbohydrates is still a viable way to lose weight. It is important to acknowledge that even the most dedicated among us cannot diet strictly by severely restricting their carbohydrate intake for a prolonged period of time- our body simply is not designed for such long term deprivation of an important fuel source and as many who have tried it can attest- you will eventually succumb to overwhelming food cravings, overeat and regain all of the weight lost if not more. There are no secrets nor are there any magical ways to lose weight safely and efficiently. Proper weight loss must follow a sensible and realistic progression towards lifestyle change and must incorporate a comprehensive exercise plan that is both practical and possible in the long run. That being said contrary to popular opinion, you can indeed eat an adequate supply of naturally occurring high fiber carbohydrates and still lose weight the problems start when we substitute modern refined carbohydrates for natural ones.

Our Weight Loss Problems Come From Refined Carbohydrates

When it comes to the refined carbohydrates of today, our bodies still have yet to come to terms with the changes in food supply brought on by the industrialization of our food supply and our bodies are not designed to handle a large influx of carbohydrates at one time. You see in nature, all carbohydrates are very high in fiber and thus you really can’t consume too much of them at a time. However with the advent of the Industrial Revolution in the 19^thCentury to support an ever growing population we found a way to refine naturally occurring carbohydrates and to stretch the supply and in the process we were able to make once fibrous carbohydrate foods ‘light and tasty’ by removing significant amounts of the naturally occurring fiber during the refinement process. In doing we changed the glycemic index of the naturally occurring carbohydrate and created a product that our body does not really recognize. By changing the glycemic index of  carbohydrate food source not only does this affect the way that it is processed metabolically in our bodies, but it also makes it ridiculously easy for us to consume large amounts at one time.

Modern Bread As An Example Of A Healthy Carbohydrate Source Made Into An Unhealthy Food Product

Consider the eating habits of the average human before the coming of refined carbohydrate foods such as doughnuts, boxed cereals, packaged cookies and the host of refined flour products of today. Bread for example has been a staple in the diets of many cultures for thousands of years, however with the development of steel milling, the flour of today isn’t the stone ground flour of old, filled with fiber and much needed omega-3 and protein from the wheat germ. The combination of a higher fiber content, the healthy fats and interestingly enough, the larger surface area of stone ground flour served to slow the processing of the sugars in our body and thus there were no unhealthy insulin spikes from eating products made from these forms of stone ground flour. Today’s flour is so finely refined that the fiber content is significantly lower or non-existent even in the so called whole wheat varieties and the wheat germ and healthy fats are removed.

Bread Isn’t The Problem- Our Refinement Process Is The Problem

This is done to extend the shelf life of modern flour as the oils contained in wheat germ quickly spoil. The finely ground powder is also far more appealing than the course yellowish flour that our forefathers consumed, but sadly the increased surface area exposed to our digestive enzymes from such finely milled flour products increases the rate of conversion into glucose thus giving us an unnatural spike in our insulin levels as a consequence. Add to this the fact that breads were made mainly of only water, yeast and flour and you can see clearly that the multi-ingredient products that we see on the supermarket shelves are not in any way related to the breads that we have eaten without health problems for the past several thousand years- no matter how much they label it as ‘healthy’, ‘organic’ or ‘all natural’.

Before our food industrialization, and the slew of junk food carbohydrates that it spawned, metabolic diseases were nowhere near as prevalent as it is today. In non industrialized societies type 2 diabetes and cardiovascular disease are very rare indeed and we can thank our modern technology for our current state of affairs.

Continued here in Carbohydrates and Weight Loss-  You Don’t Need to Be Afraid Of Carbs

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

Changing your diet is difficult but not impossible if you understand the dynamics behind our behavior.

Changing Your Diet Forever- Why Is Change So Hard?

Mark Twain once said that quitting smoking was the easiest thing in the world- as he had done it several hundred times himself. Unfortunately, the same applies to changing your diet and taking steps to ensure that you are eating healthy and able to attain and maintain a healthy body weight. Most people reading this can attest to the fact that most attempts at dieting and changing your eating habits result in only short term weight loss and that in time most of the weight lost is regained as you revert to your original eating patterns. The percentage that is often quoted from a very old study on the subject places dieting failure at about 95% and while the study may be somewhat antiquated, the fact remains that according to the World Health Organization figures there are over 1 billion overweight people on the planet today- more than ever before. At the same time more people are attempting to lost weight than ever before and most diet plans, supplements and products profit from the high failure rate as it creates a large number of repeat customers. So why is it so hard for us to change our eating habits and lose weight? Most of us are at least somewhat aware of what not to eat- but the change usually proves to be almost impossible, but it is indeed doable if you understand the mechanics behind our inherent struggles with change.

Changing Your Diet- Understanding The Patterns

The first key to changing your diet is an understanding of your food consumption patterns. If you foster an intimate, objective and non-judgemental understanding of your behavior in the course of time if you are patient enough you will be able to change it. Contrary to what many gurus would have you believe, simply resolving to never eat unhealthy foods again is not the answer for the majority of the population, nor does the answer lie in following every new fad diet and weight loss program that the media marketing machine trys to make a part of our collective popular culture. If that were the case then everyone would be successful in their attempts at weight control and somewhat sobering, the entire weight loss industry wouldn’t need to exist after everyone was successful after following the trendy diet of the day, used the weight loss supplements being advertised or followed the in vogue exercise program featured in the magazines and infomercials.

That certainly is not the case and every bonafide expert in the field would agree with my observation over the past two decades as a professional helping people with their weight management is that the only way to lose weight and keep it off is to change your lifestyle permanently. For this to happen there must be an unrelenting commitment to a change. One that is completely divorced from the destructive and self loathing perspectives that somehow there must be some form of atonement for failures to stay on track.

It is human nature to believe that when a ‘wrong’ is committed a period of guilt is required, followed by penance of some sort. Unfortunately, this very idea of eating the wrong foods as a ‘sin’ of some sort is a reality with regards the way most people perceive their dietary slips. The individual falters, eating something that falls into the category of forbidden and goes into a downward spiral of self hatred and disgust. This self inflicted flagellation is followed by a resolve to either exercise more, diet harder or employ some extreme method to compensate for the ‘damage’ done by their indulgence. (Sound familiar?) As familiar as it sounds it remains a major obstacle to long term success.

How Guilt & Quick Fixes Make Changing Your Diet Even Harder

Physiologically speaking, there isn’t anything that you can do compensate for a slip in your diet. Nothing at all. What is done is done and any attempts to try to undo the past are simply wasted exercises in magical thinking. This way of thinking can lead to eating disorders and an overall pathological relationship with food and has little to do with attaining a healthy mind and body. Instead the slips must be looked upon as what they are; learning experiences that teach us more about ourselves as every slip holds the information necessary to help you avoid their continued recurrence.

The popular but limited idea of getting into shape for summer or for some upcoming event or vacation doesn’t permit a transition towards this way of successful thinking. There is a popular weight loss slogan that life is too short to slim fast but like so many advertising mantras it has no foundations in reality. No one ever became overweight overnight and we have to readjust to the reality that permanent change happens over the course of years, not weeks or months and that the idea of getting into shape has to be a long term day by day process rooted in taking care of yourself- not just looking great in a swimsuit. Nothing worth achieving in this life comes quickly and controlling your eating habits is no exception. It takes practice and and it takes patience.  On a personal note, while many look at my physique today and the steadfastness by which I am able to not indulge in processed foods of any kind, they overlook the fact that it took the better part of two decades to be able to get there,  and without the slips and failures I encountered along the way, I would never have learned the invaluable lessons that allow me to be where I am today.

Understanding The Dynamics Behind Learned Behavior

The other important factor is an understanding of the dynamics behind learned behavior. When you decide, for example, that you are no longer going to eat unhealthy foods, your new attitude only serves to supplement your original behavior where eating unhealthy foods were acceptable. Behavioral psychology has found what many of us in the trenches have learned through objective observation. Namely that the very habits that we seek to change resurface because they are not fully forgotten. As long as new and old ways of thinking coexist as opposing impulses they will always be in competition unless steps are taken to disarm the undesirable attitudes.

Disarming those attitudes requires a fundamental change in perception, a change that comes again with time and patience. It is only when you are able to enjoy foods that are good for you that you will be able to break the cycle. Again, it does not happen overnight but a constant diet of natural unrefined and wholesome foods would eventually lead you to the conclusion that you don’t need added salt, sugar and fatty foods to enjoy your eating experience. Over time your taste buds adapt and if you engage in a well executed exercise plan that increases your caloric and nutritional needs, you will find yourself eventually craving foods that are good for you. You new ‘comfort food’ would be foods that make you physically make you feel better and not junk foods that create only a passing mental illusion of comfort while wreaking havoc on your body.  The temptation to indulge in the foods that you wished to avoid therefore would fade into the background, a temptation that over time would simply be forgotten.

Eating Well Has To Be A Way Of Life

This is the same progression that allows me to maintain my diet all year round without any exceptions whatsoever, and the one that has worked unfailingly for innumerable individuals that I have been honored to work with over the years as a personal trainer. I know that many of you are asking yourselves how could you possibly stay on a diet of only healthy foods long enough to get to a point where the old habits are pushed aside. Taken by itself it would be a daunting task, but if you take small steps large tasks are easily accomplished. Finally on a spiritual level, you will be opening the doors to a whole new way of perceiving the world. One where limits are constantly being re-evaluated and where the seemingly impossible task of breaking free of the perpetually destructive cycle of weight loss and weight gain becomes very much a reality for you to enjoy.

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

Learn more about his personal training services at www.naturallyintense.net