Health Tips with Karla Heintz (BSc), Nutrition Educator
Early Steps for a Summer Body
Many of us have heard crazy stories or myths about things we should, or shouldn’t do to say goodbye to body fat. Let us take a few moments to look at the real evidence proved by science to see what we can do to start prepping our body for shorts and bathing suit season.
Test your knowledge on these statements:
Eating at night causes weight gain.
Many think eating in the evening causes weight gain as the metabolism slows down during sleep. In truth, your sleeping metabolic rate and resting metabolic rate (RMR) are very similar, and if you exercise during the day, studies show your sleeping metabolic rate is actually higher. This is great news for fat burning! One thing to note is they did find that in obese individuals the sleeping metabolic rate was lower than RMR. In short, if you chose an evening snack pick one that will benefit your body like yogurt and fruit, or cheese and crackers, vs. cookies, ice cream, candy or chips.
Eating six small meals a day is best.
This one is tricky. Ask yourself – what is your self-discipline like? If you can focus on smaller meals including good sources of protein and fiber, to balance your blood sugar this could work well for you. If you find your willpower bends easily to larger portions maybe it is wiser to focus on fewer meals like three or four, rather tan ‘test’ yourself with six.
Eating fat makes you fat.
Absolutely not! Bad fats like saturated fats should be very limited, whereas trans fats avoided altogether. Unsaturated fats though actually work in your favor. Healthy fats like avocado, fish, olive oil and nuts can literally HELP you lose weight. Not only do they help control cravings by giving you satisfaction and taking longer to digest, but help the absorption of many nutrients, and improve your skin’s moisture and joints. Hint: if you notice you crave fatty items like French fries, chips or tons of melted cheese… it is a sign your brain is telling you that you are deficient in healthy fats.
Karla Heintz (BSc) Nutrition Educator and Author of
‘Picky! Not Me Mom! A parents’ guide to children’s nutrition.