Video | True Hunger vs. False Hunger | Using a Hunger Scale | Fasting Schedules | Metabolic Flexibility
The average person’s daily calorie consumption has increased by 24 percent since the 1960s (1).
Many factors contribute to this calorie explosion, from the processing of foods to the three-meal-a-day plus snacks mindset, to external cues that make us want to eat even when we aren’t hungry, think the late-night pizza commercial and the smell of fresh-baked cookies.
These extraneous factors make it very hard to tell the difference between true hunger, which is driven by your body’s physiological need for fuel, and false hunger, which is driven by other factors, including habits, routines, whims, and scarcity.
Learn how to tell the difference, and you create an effortless way to cut out hundreds of unneeded calories each day.
This blog post shares my hunger scale so you have a tool to help you gauge when to eat and when to fast. And I’ll share the trick for staying in the middle range so you move through your day feeling satisfied.
Read More “Hunger – When to Eat | When to Fast”
Video | Ultra-Processed Foods | Probiotics | Prebiotics | Diet Diversity | Fasting
Your metabolism is the collection of reactions inside your body that convert the foods you eat into energy used to power everything you do, from exercising to breathing. You want it to run uninhibited so you fully utilize the energy you take in.
Your gut houses trillions of bacteria and other microscopic organisms. There are good and bad bacteria; the mixture of them living inside you makes up your unique gut microbiome and determines your gut health.
Will improving your gut health directly improve your metabolism? No. We can’t say that yet. While there are some interesting studies, like the famous 2006 study where gut bacteria from obese mice were put into germ-free mice, making them fat, more research is needed to understand this connection fully (1).
However, there is evidence that an imbalanced gut microbiome contributes to weight loss barriers like insulin resistance, poor blood sugar regulation, and inflammation (2) (3) (4).
It is even hypothesized that the bacteria in your gut manipulate your eating behaviors. Basically stated, the bugs in your gut have food preferences of their own, and what they crave, you crave (5).
All these factors make poor gut health the metabolism mistake you cannot overlook. The good news is that you can make improvements. This blog post shares how to give your gut what it needs, so you can get the health and weight control you want.
Read More “Why Poor Gut Health is The Metabolism Mistake You Can’t Overlook”
Video | Weight Loss | Appetite Control | Blood Sugar Stability | Digestion Rest | Reduced Temptation | No-Snack Challenge
The most common question I get starts with these three words, “Can I have.” Nine times out of ten, the question is about a snack, and the underlying question is can I lose weight and still eat [fill in the blank]?
We live in a world where snacks are available everywhere, so it is understandable to wonder which snacks are okay when weight loss becomes a focus. However, even the healthiest snack can undermine your weight loss progress. This blog post explains why and shares how tweaking your eating pattern so that you are eating more at mealtimes and snacking less can give you the weight loss edge you’re looking for.
Read More “Lose Weight by Eating MORE and Snacking LESS”
Video | How We Got Here | Your Brain and Taste Buds on Sugar | Sensory Specific Satiety | How to Get Control
You are frustrated. You cannot figure out why you keep eating foods you know are bad for you.
The short answer is because it’s challenging not to. When you eat these off-limit foods, your taste buds say, “yum,” and your brain says, “more, please!”
On top of that, modern-day convenience meals and snacks are manufactured to contain that magical combination of sugar, fat, and salt that keeps you coming back for more.
It can feel like the cards are stacked against you, but when you understand how certain foods trigger physiological changes that drive cravings, you can bypass the traps and clear the path to your goal.
Read More “Why You Eat Foods You Know are Bad for You [and How to Stop]”
![Blood Sugar vs. Snacks: I Ran the Tests [Dark Chocolate, Popcorn, Almonds, Eggs]](https://drbeckyfitness.com/wp-content/uploads/2023/04/Blood-Sugar-vs.-Snacks-I-Ran-the-Tests-Dark-Chocolate-Popcorn-Almonds-Eggs.png)
![Why You Eat Foods You Know are Bad for You [and How to Stop]](https://drbeckyfitness.com/wp-content/uploads/2023/03/Why-You-Eat-Foods-You-Know-are-Bad-for-You-and-How-to-Stop.png)
