I have wondered for a long time I can eat an entire bag of pretzels, or a full box of cereal and yet still be hungry moments later.

I thought I could just be damaged. (Still up for debate)

Well a recent study had some interesting findings and when combined with some existing data can offer up some answers.

For me and millions of others, high carb foods are often “trigger foods”.  A trigger food is a food that can trigger you to overeat or binge. You just keep eating.

I ask you – Is it possible to eat one Oreo? I say no.

 
Wrong kind of trigger

When you eat, all sorts of hormones do an elegant little dance in your body.  Some may call this dance a “war”.  Anyway, these hormones have numerous tasks, including telling your body what to store where, what to use and not use and when you are full.

The problem found by researchers is that high-carb meals actually kill the cells that produce the signal that your belly is full.  Apparently the cells that produce the “I’m hungry” hormones are naturally protected, but the “I’m full” ones are susceptible to attack and death. Talk about killer carbs.

So you take a high carb food that you are a prone to overeat  anyway- a trigger food,  and add to that the fact that eating that food kills off the cells that tell you you are full and you are screwed my friend.

No, not that Trigger either

So what can be done? Unfortunately, not a whole hell of a lot. The only strategy that works is avoiding the trigger food completely. I know it’s tricky, but if you don’t eat the trigger food, you can OVER eat the trigger food. Get it?

Other studies have shown that high protein meals satisfy much more than do high carb meals.  Fiber also works to fill you up too.  Concentrate your meals around a lean protein source, fibrous veggies and healthy fats and you should be all set.  That only sucks if you let it.

Let me know if you have any questions.

Joshua Carter, CPT The Body Transformation Expert Carter Fitness http://carterfitness.com 818-337-6175

PS: One exception to the trigger food dilemma would be during your pre-planned cheat.  During the cheat (again, pre-planned not spur of the moment)you can turn that trigger food into a tool that actually accelerates fat loss when used correctly.

Well if it does that could mean trouble for your New Years party.  Whether you are a lady needing to fit into the “little black dress”, or a guy who needs to look smashing without splitting the seems of his fancy duds, holiday overindulgence could  mean a New Years Eve wardrobe re-think.

Fear not.

As of today you have 6 days.  Here is a list of 8 easy to employ tricks that could have you drop as much as 7 pounds in the next 6 days.

1. Eat
   Do not starve yourself- that is just dumb.  Eat 4-5 small meals per day, concentrate on lean proteins, fibrous vegetables and health fats.  Limit fruits and any other source of concentrated carbs.  Start the day with a good breakfast of either Omega-3 eggs or a protein shake. 
2. Leave the Leftovers
   Got holiday pie, cookies and cake left over?  Leave it for someone else.  One thing you can eat would be left over turkey.  Stick with the white meat.
3. Eat at Home
   A recent study showed that people who regularly eat out consume over 30% more calories per meal.  That adds up fast.  When you go out, you have no control over how the food is prepared, and when you  make it yourself you do.
4. Write it Down
   Whether eating out or at home, write down what you eat.  I have mentioned this many times:  in a study where 2 groups were assigned the same diet, the group that wrote down what they ate lost 50% more weight.
5. Drop the Carbs
   This you should do anyway, but especially for the next few days.  For every gram of carbs stored in you body, 3 grams of water are stored.  By dropping the carbs you can easily lose 4-5 pounds of water weight within a few days.  Lose the holiday bloat – lose the carbs.
6. Liquid Limitations
   Stick with only non-caloric drinks:  tea, water, coffee, diet soda etc.   The closer to plain water the better. And yes, that means no alcohol.  No juice or milk either.  Liquid calories add up quick and since they are mostly comprised of sugars you are best off to leave them alone.
7. Fish It
   Take your fish oil capsules.  You are already?  Great! (although you are probably not taking enough) If you are not taking any  get you butt to Costco and get some.  Get the”enteric coated” ones to avoid nasty fish burps. Fish oil (among the hundred of other benefits) can increase your metabolism by 400 calories per day. Aim for 5-6g of EPA/DHA per day.
   
8. Move
   Just because your New Years Resolution to hire a personal trainer (hint) isn’t for another week or so does not give you license to sit on your ass.  Have you got 4 minutes?  Do the following 4 minute workout once a day, if you have time follow it with a 20 minute walk around the neighborhood. This will fire up your metabolism for up to 48 hours.

4 Minute Fat Loss: Holiday Blubber Buster
Alternate the following 2 moves,  20 seconds on then rest for 10 seconds  for a total of 4  rounds.

A1) Prisoner Squat

A2) Push Up

(can be done off you knees to make it easier)

The workout looks like this:

1. Prisoner Squat (20 seconds)
   (rest 10 second)
2. Push Ups (20 seconds)
   (rest 10 second)
3. Prisoner Squat (20 seconds)
   (rest 10 second)
4. Push Ups (20 seconds)
   (rest 10 second)
5. Prisoner Squat (20 seconds)
   (rest 10 second)
6. Push Ups (20 seconds)
   (rest 10 second)
7. Prisoner Squat (20 seconds)
   (rest 10 second)
8. Push Ups (20 seconds)
   (DONE)

I’ll see you in the new year – I have some exciting news to share!

Joshua Carter, CPT The Body Transformation Expert Carter Fitness http://carterfitness.com 818-337-6175