Scientists recruited 20 self-described “couch potatoes,” 10 of whom were mildly obese and 10 of whom were lean, and discovered that the lean ones, though they loved lazing about on the sofa, did in fact move a lot more throughout the day – standing, pacing, wriggling, fidgeting, walking, cleaning, shifting from one foot to the other, etc. On average, they sat two hours less every day than their chubby counterparts.
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Healthy Weight Loss
You could keel over from exhaustion (without ever leaving the couch!) trying to make sense of all the advice – often conflicting – in infomercials, magazines, and other media on exercise and shedding pounds.
In research presented at the North American Association for the Study of Obesity conference, scientists at Penn State University found that volunteers who ate a big salad before eating a main course of cheese tortellini ate 107 fewer calories overall than volunteers who didn’t have a first-course salad.
“Eat your calories. Don’t drink them,” dietitians at the Pritikin Longevity Center® have for years advised guests wanting to shed weight. That’s because calories in food form, say, apples, are much more satisfying than the same number of calories in liquid form (apple juice). A satisfied appetite can keep hunger from sending you places you don’t want to go, explains Gayl Canfield, PhD, RD, Director of Nutrition at Pritikin.
Embracing all 10 essentials of the Pritikin Program is the secret to losing weight, feeling healthier, and, best of all, more fully enjoying your life right here and now. What’s more, all 10 are easier to adopt than you might think.
Garnering a lot of recent media attention was a study conducted in Israel on 322 obese people, mostly male, who were randomly assigned to supposedly follow one of three diets – low-carb, Mediterranean, and low-fat. The media reported that the Mediterranean and low-carb diets were better low-fat diets. But let’s probe further.
Studying the diets of 7,500 Americans, scientists found that people eating a low-calorie-dense diet (plenty of fruits, vegetables, and fiber-rich grains) ended up eating a lot more food over the course of the day but a lot fewer calories than people eating calorie-dense fare like fatty meats, cheese, and sugar-rich, white-flour-rich foods.
It was all the rage not long ago. Diet books like South Beach and Atkins preached the wonders of eating foods low in glycemic load because, the theory went, low-glycemic foods kept your blood sugars down. Conversely, high-glycemic foods, even healthy ones like carrots and potatoes, were a no-no.
We’re sure you remember these words from nutrition classes at the Pritikin Longevity Center: “Steer clear of calorie-laden beverages, especially if you’re trying to lose weight.” That’s because the calories you drink are less satiating than the calories you chew, so after a glass of orange juice, for instance, you’re more likely to consume more food (and more calories) than if you’d eaten a whole orange.
“You can handle this situation and similar types of stress-inducing events with ease and mastery if you plan in advance,” advises psychologist Dr. Coral Arvon, Director of Behavioral Health and Wellness at the Pritikin Longevity Center. “When you’re prepared, you’re calm and rational and can make good decisions.” For stressful situations like holiday buffets, “inoculate” yourself with the following “4-Step Method of Stress Inoculation.”