Just a little bit more.....

Everyone knows someone that seems to get away with eating whatever they want and not gaining weight. Why is that?

It could be that they are intentionally (or unintentionally) compensating at other meals. But, a 1999 study indicates another reason. 16 non-obese adults underwent a 1000 calorie a day supervised overfeeding for 8 weeks. Exercise routines were regulated to control for changes in intentional exercise.

 **Some people gained almost 10lbs, while other gained very little weight.

 The dramatic difference between those who gained and those who did not was their non-exercise activity – or their NEAT.

 Here is the importance of moving outside of regular exercise. NEAT encompasses walking, fidgeting, cooking, gardening and your job, standing, typing etc.

 Small actions really do add up! Creating an environment that allows for higher NEAT can be an effective strategy. Standing desks, carrying a stress ball, parking further away and taking the stairs can all increase energy expenditure. Just add a little bit more and always look around for other ways.

 The more muscle you have, the more efficient the body is. Both in movements and in fat burn. If you’re looking to increase strength, health and mobility, look at your protein intake. Most functional health doctors agree on a magic number of .8g of protein per pound of body weight. Historically, the RDA (recommended daily allowance) of protein was .4g per pound of body weight. But that comes from a 70-year-old study done to find the minimal amount of protein required to prevent muscle wasting. We can do better then this. If you want a healthy life, get a little bit stronger.

 The body likes consistency. Consistency in sleep, calories and activity levels. Keeping a food journal is a great way to accomplish this. It keeps you honest! “Why am I not losing weight!?” Just take a look at your journal and remember, little things add up. If tracking isn’t your thing, just remember, its temporary. After a few weeks your body has adapted and you will know. You’ll simply be hungry if you haven’t consumed enough protein and, you’ll be familiar with what enough protein looks like in a day. And, remember the cardinal rule. Eat healthy whole foods. Most protein bars are glorified snickers bars.

 Studies show that intuitive eating is a great method. But only if your access to food is limited to those healthy unprocessed whole foods. It does not work so well when there is access to processed foods. Keep trying to remove and/or limit those foods from your home. Environment is often half the battle. Add just a few more veggies, just a little bit more lean meat.

 Chasing aesthetics can be fun and motivating. But its short term. We all want to live longer and healthier. Over the long haul, little things really do add up.

Just a little bit more movement. A little more sleep. A little more water. A little more consistency and a lot more whole unprocessed food.

 As always, feel free to contact me with questions or comments.

xoxo -Dana Smith DO(MP)