Don't eat if you aren't hungry

For longer than I care to remember, most of us tackling the complicated issue of weight loss and weight maintenance have encouraged people to eat on a regular basis.

The premise behind this lacks rigorous scientific evidence. It was presumed, I suspect, that if we had 3 meals and a couple of snacks, it would reduce our overall consumption at any one meal (especially the evening one). It reminds me of the old adage we bicyclists used to say, "Eat before you are hungry, drink before you are thirsty". This was because, in the intensity of the race, we would forget both and bonk from dehydration or lack of glycogen (because in those days we were being taught the concept of carb loading).

There are many trials now looking at what is referred to as Intermittent Fasting. I won't go into these at this point, but simply say, that if you are not truly physically hungry, then don't force yourself to eat.

Now, for a lot of people, they would do well simply by not eating from supper to breakfast the next day. Others might try supper to lunch, possibly 2 days of the week (which days I don't care). The rationale here is that this allows the body to 'reset' those fat storing hormones such as insulin, or possibly hypothalamic ones. Our DNA was created for fasting and we really haven't evolved to be force feeding ourselves throughout the day. (Again, this may work for some, but not others). Even for diabetics, it's a good tool, since it allows them to reduce their insulin, at least a couple of days of the week.

Also, I remain unconvinced that the personal trainers who push food or shakes pre or post workout are correct. Our bodies should become efficient fat burning machines and all of us have plenty of stores. If the workout is less than an hour, then truly all we likely need is fluids with a pinch of salt (if you are a heavy sweater). These large post workout protein shakes I believe are added calories without the 'magical' boost to create those sculpted muscles. The muscle need fluids most of all.

I tend to be an unfortunate grazer throughout the day. When I come home and ask myself (truthfully), "Am I hungry?" I realize I'm not and will skip supper (Mini fast).

In conclusion, weight loss is so so different for everyone, since we all are so metabolically different. We must fight and claw our way to find out what works for us. As mentioned in previous posts, it's not simply about calories. It's about stress, carbs, fats, protein, sleep, activity levels, holidays, guests, parties.

With the holiday season upon us, I think one easy, quick, simple and cheap tool we have is the 'mini fast'. If you have too big a dinner, then simply skip breakfast and even lunch the next day and try to have a smaller supper that following day. At least you will feel physically better for doing so.

Good luck and keep trying your best. Find out what works for you and what things are holding you back. Don't be discouraged. You can do it!

Dr. Doug