Four Steps to Outsmart Fat

by Dr. Don Colbert

Dr. Colbert's Health Tips and News

Four Steps to Outsmart Fat

Build Muscle

The increased calorie burn from muscle helps you lose more fat than you would otherwise. The more muscle you have, the higher your metabolism, even while you are sleeping! All forms of exercise help build and sustain muscle, but calisthenics, weight-lifting and resistance band-exercises target muscle building more fully.

Every year after the age of thirty people began losing muscle mass. This loss of muscle results in your body burning fewer calories year after year. Through strength training and exercise you can keep your metabolism working at youthful levels and keep your body looking and feeling great too. I recommend fifteen to thirty minutes of focused muscle-building exercises every other day.

Add High Intensity Interval Training (HIIT)

Do not be scared away by the words high intensity. There are levels of HIIT for everyone. HIIT consists of exercising vigorously for 20 to 30 seconds to raise your heart rate, then resting for 90 seconds. You can do HIIT in the form of walking, running, biking or any exercise where you can perform intensely for up to 30 seconds, and then slow down to a restful pace for 90 seconds.

You should start your HIIT with a 3 minute warm up, repeat the training segment 8 times, then end with a two-minute cool down. The total workout lasts about 20 minutes. This trend in exercising has proven to be effective for weight loss.HIIT can be practiced twice a week. I want to caution you on making HIIT part of your daily exercise routine.

You might be tempted to use this form of training regularly in an effort to sprint to the weight-loss finish line. In my experience, those who practice moderate-intensity activity regularly tend to stay with it longer. So establish a moderate-intensity exercise routine, and then add HIIT on occasion.

Eat More Fiber.

As I have been saying for years, soluble fiber covers a multitude of dietary sins. As soluble fiber moves through the digestive track it binds with fats, sugars and toxins and escorts them out the other end, preventing them from becoming absorbed by the body. Soluble fiber also helps decrease your appetite and lower your cholesterol and blood sugar. If you want to outsmart fat, concentrate on getting at least 38 grams of fiber per day for a man and at least 25-30 grams per day for a woman.Good food sources of fiber include beans, peas, lentils, apples, citrus, oats and flaxseeds. You can also supplement with fiber. Natural fiber supplements should be taken before you eat with 16 oz. of water.
Mindful Eating and Stress Reduction
Stressful circumstances can cause cravings for carbohydrate-rich foods, especially those of the simple carb type like sweets and processed flour. Stress hormones, triggered during stressful circumstances, also increase fat storage.A study performed at the University of California proved mindful eating and stress reduction alone can result in weight loss. The women in the study were divided into two groups. The first group was taught mindful eating practices and relaxation techniques, while the second group was not. Those women who mastered the techniques reduced their levels of stress hormones and, consequently, their amount of abdominal fat.Mindful eating means being aware of what and how much you are eating. Mindful eating means sitting down to relax while eating, rather than rushing through a meal while multi-tasking. Mindful eating means savoring each bite of food so you can determine when you are satisfied. Eating out of a bag or box while watching TV is a good example of mindless eating.


Are You Guilty of This Supposedly Harmful Habit?

by Dr. Don Colbert

Dr. Colbert's Health Tips and News

Are You Guilty of This Supposedly Harmful Habit?
When asked why they can’t lose weight, one out of every three adults say “snacking too much” is a main reason. People feel guilty snacking because they think it leads to weight gain. Sure, snacking on the wrong food, like Twinkies and Doritos, can certainly disrupt a weight loss plan. There is a method of snacking, however, that can actually promote weight loss. People who practice healthy snacking, or power snacking, in addition to eating three meals a day, increase their metabolism and control cravings.

How to Promote Weight Loss with Power Snacking
There are two main things to remember when it comes to power snacking. One is the right amount of food. Two is the right type of food. Many patients tell me they have strong cravings between the hours of 3:00 p.m. and 6:00 p.m. or 8:00 p.m. and 11 p.m. These cravings can be overwhelming for many people, causing them to binge or give up on their weight loss goals. Carrots and celery sticks are generally what people think they must snack on to lose weight, but carrots and celery sticks won’t help you control your cravings or satisfy your hunger.

Think of your power snack as a mini-meal. Instead of a snacking on one item like chips or carrot sticks, power snacks are a strategic combination of quality foods. Your mini-meal should include healthy protein, high fiber, low-glycemic starch and good fat. This mixture is digested slowly, causing glucose to trickle into your bloodstream, controlling your hunger for hours. The mini-meal should only amount to a total of 100-150 calories for women and 150-200 calories for men.

Good power snacks are:

    • A piece of fruit, 6 ounces of plain low-fat yogurt or kefir, five to ten nuts and one scoop of protein powder.
    • Two tablespoons of hummus, one small piece of whole-grain, high-fiber pita bread and 1 to 2 ounces of sliced organic turkey or chicken.
    • Six Wheat Thin Fiber Selects crackers with 1 to 2 wedges of Laughing Cow Light cheese and 1 to 2 ounces of smoked salmon or tongol tuna.
    • A small salad with 1 to 2 ounces of sliced organic turkey, 2 tablespoons of avocado, and a salad spritzer dressing
    • A bowl of broth-based vegetable or bean soup with 1 to 2 ounces of boiled chicken

It is important to carry power snacks with you, keep them at your office, in your car, or always have them available at home. Fruit, especially high-fiber fruits like apples, pears, kiwi, grapefruit and berries is good to always have on hand. Also, nuts, seeds, Ezekial 4:9 bread, hummus, low-fat cheese, avocados, Wheat Thin Fiber Selects crackers, organic nitrite-free beef jerky and lunch meats and almond butter are other examples of items to keep on hand so you can quickly put together a power snack when you need one.

BONUS: If you want to make your snack even more powerful, add two to three PGX fiber capsules with 16 ounces of water and a cup of green or black tea. Remember, snacking can be a great weight loss tool if done properly. Find out what power snacks you enjoy and make snacking part of your daily routine.


Charles Stuart Platkin, The Automatic Diet (New York: Hudson Street Press, 2005), 92.