Gratitude: A Powerful Fat Loss Tool

By DR. BROOKE KALANICK

Gratitude is powerful. Gratitude is the antidote to complaining and bad attitudes. So, why do we only talk about it sometimes and not year-round?

We're busy, we're cynical and we're overwhelmed. Even our healthy lifestyles can create pressure when we're worrying about eating clean healthy foods and trying to find time to work out, and also worrying that we're not spending enough time with loved ones. All of that is stressful. And when we can't pull it all off every day, we feel bad. We feel disappointed in our lack of superhuman abilities to do it all.

Gratitude makes it easier to do what you need to do.

I always say, "It's hard to make good choices when you feel bad." Going to the gym and eating a salad can feel like a lot work when you're stressed, frustrated, sad or agitated. Doing those same things is effortless when you're feeling good.

Gratitude can be a shortcut to feeling good. You don't have to wait until all things improve, you can be grateful right now.

What's more, gratitude can make it easier to achieve your fat loss goals.

Gratitude can truly be a shortcut for staying positive and happy with one's self, both of which have been shown to aid in the weight loss process. A 2005 Swedish study, showed that participants in a cognitive-therapy treatment program — which encourages positive responses — not only lost more weight than those who didn't, but also kept it off. Additionally, a 2003 study published in the Journal of The American Dietetic Association, found that when using methods to increase their belief in their ability to reach their goals, participants' eating habits improved and so did their weight loss.

Gratitude gives you perspective. I've been known to freak out about how to balance work and family commitments while still sticking to my fitness and workout goals. Gratitude pulls me out of the over-scheduled crazy-making moment and helps me see what's really important. It helps me see which workout and food options are available and be thankful for them — even if they aren't the "perfect kale salad from Whole Foods" and my favorite workout at my favorite gym.

Will simply being grateful help you drop five pounds?

Not overnight, but yes, it will. The key to any successful body change endeavor is consistency. You want the weight loss secret? There it is. Keep doing the right things over and over again, consistently.

The problem is that you get bored or busy. You start skipping workouts and you start making more and more concessions with your nutrition and sleep goals.

Consistency is a battle worth fighting, and an attitude of gratitude is a powerful weapon.

3 tips for getting more gratitude into your life

1. At the end of the day before you go to bed and first thing when you wake up in the morning, jot a few quick items in a "gratitude journal." Simply write down five things you're grateful for. This is truly life changing, and it amazes me how you can still find five things even on the worst days.

2. For many of you, after you write these 5 things in your gratitude journal, you'll feel great for at least 10 minutes. But then the stress of the day might creep in and you may lose your positive feeling. If this is happening to you, set an alarm on your phone or computer for a few different times throughout the day.

When the alarm goes off, you don't even always need to write down five things you are grateful for, but rather just take a few seconds to acknowledge in your mind that you are grateful for these things. This will be a catalyst for positivity! It takes just seconds, but this deliberate practice throughout the day will lower your stress and get you more familiar with the feeling of begin grounded in gratitude. Soon you won't need it as often.

3. And finally, if you're stuck in a moment of stress or frustration, forget the schedule and stop, drop and be grateful. This is a tool you can use anywhere.

– Brooke

Dr Brooke Kalanick, ND, MS, LAc is a naturopathic doctor and graduate of Bastyr University - the leader in natural medicine education, research and the training of holistically minded primary care providers. Dr Brooke specialises in PCOS and Hashimoto's hypothyroidism helping these fat loss resistant women feel, look and be better. Her knowledge of both conventional and alternative medicine helps her give patients back the control of their body, their hormones and their life. As a woman and mother who shares these struggles, she helps the women she works with live the adage: between perfect and giving up, there's better.

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Reduced-fat vegetable quiche Recipe

A low-fat vegetarian quiche - what could be better?

Serves: 4

Time to prep: 15 minutes

Time to cook: 55 minutes

Ingredients

• 2 sheets Pampas Reduced-Fat Puff Pastry
• 1 tablespoon olive oil
• 125g button mushrooms, sliced
• 2 small carrots, grated
• 2 small zucchini, grated
• 350g broccoli, cut into florets
• 2 green onions, thinly sliced
• 5 eggs
• 3/4 cup reduced-fat milk
• 1 1/4 cups grated reduced-fat cheese

Method

• Preheat oven to 200°C. Place a baking tray into oven.
• Line a 3.5cm deep, 23cm (base) loose-base fluted quiche pan with pastry. Trim. Prick base with a fork. Place a sheet of baking paper over pastry. Half-fill with dried beans. Place pan onto hot tray. Bake for 10 minutes. Remove beans. Bake a further 10 minutes.
• Heat oil in a non-stick frying pan over medium-high heat. Add mushrooms. Cook for 4 minutes. Add remaining vegetables. Cook for 2 minutes. Cool.
• Whisk eggs and milk. Season with salt and pepper. Spread vegetable mixture over pastry. Sprinkle with cheese. Pour over egg mixture.
• Reduce oven to 180°C. Return quiche to hot tray. Bake for 30 to 35 minutes or until set. Stand for 10 minutes. Serve.

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Eat Fat to Burn Fat

Fats from whole food, natural sources like
avocados and nuts offer a powerful health boost.

For a long time, we thought avocadoes were good for nothing but ready-made guac and a decent burger every now and then. But these little nutritional hand grenades were having an explosive impact on our diets for all that time. How so? They’re infused with a key nutrient for maintaining healthy weight: fat. 

Wait…fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat, says nutritionist and owner of Nutritious Life meal system, Keri Glassman, RD, who recommends that about a third of any weight-loss plan’s calories come from dietary fat. 

Before you grab a deep-fried hot dog, consider this: not all fatty foods are created equal. The foods you choose can mean the difference between a trim body and one plagued with obesity and disease, Glassman says. While a diet of stereotypically fatty foods like pizza, French fries, and hamburgers can contribute to weight gain and deterioration of health, the dietetic community is learning that the overall nutritional content of these foods—not their saturated fat—is what’s to blame. Sure, research from 50 years ago found that saturated fatty acids, a type of fat that’s “saturated” with hydrogen and typically solid at room temperature, raised LDL (bad) cholesterol levels. 

But a reevaluation of that research has shown that they raise HDL (good) cholesterol just as much, if not more, protecting the body from unhealthy cholesterol levels and heart disease, says nutritionist and national spokesperson for the American Dietetic Association Tara Gidus, RD. “Instead of making any one thing in the diet a villain, we need to look at total caloric content as well as quality of food, what are we eating that is ‘good’ and helping our body’s immune system and cells to stay healthy.” 

Most of the fat that you eat—especially if you want to lose weight—should come from unsaturated sources, both monounsaturated (MUFA) and polyunsaturated (PUFA), Glassman says. Why? These good-for-you foods (like fish, seeds, nuts, leafy vegetables, olive oil, and, of course, avocadoes) pack tons of nutrients. Besides removing LDL cholesterol from arteries and promoting a healthier heart, unsaturated fat can help you burn fat big time without cutting calories. A 2009 study in the British Journal of Nutrition, found that participants who consumed the most unsaturated fatty acids have lower body mass indexes and less abdominal fat than those who consumed the least. Why? The unsaturated folks ate higher-quality foods. 

Not long ago, the low-fat/no-fat diet craze swept across the food landscape. Manufacturers marketed low-fat and no-fat everything, and consumers responded by chowing down. It’s healthy, right? Wrong. All wrong. Besides stripping our bodies of a much-needed nutrient, low- and no-fat diet movements have increased obesity rates. Why? It turns out that fat provides a big component to the foods we love: Taste. When food manufacturers removed fat from their foods, they had to load the foods with sugar and salt, which are nutrient-free, to increase flavour. For example, the second most prevalent ingredient Kraft Fat-Free Catalina salad dressing, for instance, is high fructose corn syrup, packing 7g of sugar per serving. And just one ounce of the saucy stuff packs 350mg of sodium—that’s 15% of your recommended daily value—and who eats just one “serving,” anyway?

What to eat – and what to skip – when adding fat to your diet

• Unsaturated Fatty Acids: Consisting of both monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), they are important for health. MUFAs are found in vegetable oils, nuts, seeds, olives, and avocadoes, while PUFAs are found in vegetable oils, fish, and seafood. Omega-3 and omega-6 fatty acids are two PUFAs that can only be obtained through diet and are called “essential fatty acids.” Adjust your diet accordingly.
• Saturated Fatty Acids: Found primarily in foods from animal sources such as meat and dairy products, like butter and cheese, they are usually solid at room temperature. Some vegetable oils such as coconut, palm kernel, and palm oil also contain saturated fat. Eat limited amounts as part of a healthy diet – and always try to consume healthier sources. For example, grass fed beef is a much better option than, say, popcorn popped in oil.
• Trans Fatty Acids: Chemically processed vegetable oils, they are semisolid at room temperature and are used in some margarines, fried foods, and processed foods to enhance flavour, texture, and shelf life. Also called “partially hydrogenated” oils, they should be avoided like the plague they are.

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How to Get Rid of Cellulite?

Forget special creams or miracle pills. While some women are genetically more likely to have cellulite in certain spots, resistance training is a proven way to eliminate it—no matter how impossible it may seem. Cellulite is simply fat that is dimpled, says Rachel Cosgrove, C.S.C.S., author of The Female Body Breakthrough. The reason it looks worse is because it reflects a higher percentage of body fat. So if you’re intent on changing the way you look then you need to make sure you build new muscle and lose fat. After all, it’s not your weight that creates cellulite, which is why you might be happy with the number on the scale but not your appearance in the mirror.

The good news is that you only need to visit the gym two or three days a week for visible results, says Cosgrove. The secret: Make sure your workouts focus on compound (multi-muscle) movements. These exercises will help you add muscle, which will increase your metabolism and burn off the fat on those stubborn, cellulite-prone areas. Combine that with a diet that focuses on lean protein (chicken, fish, eggs), vegetables, fruit and lots of water and you will see results.

A great compound exercise that will help you see instant results is the step-up, suggests Cosgrove.This exercise will challenge your glutes and hamstrings—the area where most women have cellulite. Not only will this help you build long and lean muscles, but it will also help you burn more fat for the look you desire. 

Here’s how to do it: 

Hold a dumbbell in each hand, and lift your right foot and place it on a bench that is at knee height. Then, push your body up by driving through the heel of your right leg. Without using your left leg, press your body up and onto the step so your right leg is straight and your other foot hangs off the bench. Lower your body under control and return to the starting position. Perform 8 to 10 repetitions on your right leg, and then switch legs and repeat. If this is too hard, simply perform the same movement but without dumbbells.

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Cardio or Weights for Fat Loss?

When it comes to burning off fat, weights have an edge over cardio. 

There’s a common misperception that resistance training can’t work your cardiovascular system, but ask anyone who’s ever performed a 20-rep set of squats if his heart rate is elevated. It will be. 

Technically speaking, anything that elevates your heart rate is “cardio.” Traditional steady-state cardio (think running a 5K, using the elliptical machine, or doing step aerobics) can be beneficial in terms of fat loss -- at least for a while. But your body adapts to any stress placed on it. Over time, the work required to, say, run a 5K will decrease as your fitness improves. Diminishing returns kicks in. What once took 20 minutes to burn X number of calories will take 30 minutes, and then 40 minutes and so on. 

With weights, on the other hand, you can stave off this effect by varying your exercises to keep your body guessing. You can change things up by adding resistance, decreasing rest time, increasing the number of reps you do or changing the order of your exercises. All of these things prevent your body from hitting a plateau, boosting your ability to burn fat. 

Lifting weights also increases your lean muscle mass, which further increases metabolism at rest. That means you’ll be burning more calories throughout the day.

About the Expert

Tony Gentilcore, CSCS, CPT, is the co-owner of Cressey Performance in Hudson, Mass., and founder of www.tonygentilcore.com.

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