Dr. Ian Smith, author of Shred: The Revolutionary Diet joins The Doctors as they discuss how you can burn calories in as little as eight seconds.
Scare the Calories Off
Did you know that you can burn as many calories watching your favorite horror movie as you would if you took a 30-minute walk? ER physician Dr. Travis Stork explains that being frightened causes a burst of adrenaline, which causes your heart rate to increase, your blood pressure to rise and your metabolism to rev up.
Don’t fear. Dr. Travis says watching inspiring movies such as Hoosiers or Rudy also can help you shed the calories by motivating you to be more active.
Too much drama? No need to worry. Laughing during your favorite funny movie also burns calories.
Healthy Soda Claims
Soda drinkers in Japan can gulp down some added fiber with the new Pepsi Special cola. PepsiCo Inc. claims the drink slows the absorption of fat because it’s blended with the dietary fiber dextrin.
But The Doctors aren’t buying it.
“This is like taking French fries and adding calcium and saying this is good for your bones,” Dr. Smith says. “It’s just outrageous. Consumers have to be smarter.”
Plastic surgeon Dr. Andrew Ordon says calling a soft drink healthy is “an oxymoron.”
“If you’re conscious about your health, you’re not drinking sodas, I don’t care what’s in it,” he says.
Dr. Travis says that adding fiber to your diet -- if done in a healthy way -- is good for you.
“Fiber can help absorb some of the cholesterol and other negative things that you are eating and rid it through your GI tract before it’s absorbed.”
He suggests the best way to increase your fiber intake is to eat whole grains, fruits, and vegetables.
And Dr. Smith explains that fiber can help aid in weight loss because it empties slowly out of the stomach, making you feel full for longer and helping to suppress your appetite.
Shred: The Revolutionary Diet
Dr. Smith explains the philosophy behind his book Shred: The Revolutionary Diet. Meals are spaced throughout the day so you eat every three to four hours for a total of four meals with the option of three snacks. He says it helps prevent food boredom.
“What it teaches your body is you can reduce your caloric intake, stabilize your hormones, eliminate the cravings,” Dr. Smith says.
Dr. Travis says studies have shown that you’re more likely to be overweight if you skip meals.
“By regularly spacing meals like you’re talking about, you’re making sure you’re never going to go through these binge-purge cycles,” Dr. Travis says. “Your body knows what to expect. It’s not going to horde calories and store them as fat.”
In Eight Seconds
• It only takes eight seconds to start losing weight. Get started by taking a photo of yourself and then take one each week. Seeing the results will help keep you motivated!
• Pediatrician Dr. Jim Sears and Dr. Smith show you how to burn more calories by using eight-second, high-intensity bursts each minute during your workout. “You burn more calories and [it’s] better training for your cardiovascular system,” Dr. Sears says. “You lose more weight, burn more body fat.”
• Plus, Dr. Lisa and Dr. Travis demonstrate chair squats, which you hold for eight seconds. Lower your body over the chair and hold your arms out for balance. You should feel a burn in your glutes, thighs and hamstrings. “It not only helps those muscles, it helps your balance,” Dr. Travis says.
Eight Ways to Curb Your Cravings
• The Doctors hit the streets to ask eight fans how they curb their cravings.
Eight Hours a Day
• Get eight hours of sleep! If you get seven hours or less sleep, you are more likely to eat more calories throughout the day. Dr. Travis explains that sleep plays a crucial role in how much you weigh. Confused about how long before bedtime you should have your last meal of the day? Dr. Smith says you shouldn’t eat a heavy meal within 90 minutes before you turn in for the night, but you can have a 100 to 150 calorie snack right before you go to sleep. “That will help you sleep better, and it’s not putting too many calories into your system,” he says.
• Think thin at least eight times a day. “Those who maintained weight loss did a much better job of focusing on positive reinforcement,” Dr. Travis says.
In Eight Days
Taking photographs of your meals for eight days could help you pay more attention to what you’re eating, and you’re more likely to eat healthy.
“It’s kind of like a step above food journaling,” Dr. Sears says. “And just knowing that everybody was going to be seeing what I was eating, made me make some different choices. There was going to be accountability.
“Guess what? I was on vacation, and instead of gaining weight, I actually lost four pounds!”
Eight Ways to Burn Calories
1. Swing! Dr. Travis and Dr. Smith demonstrate exercises you can do on a swing set.
“You take your kids to the park. While you’re watching them, get a work out in,” Dr. Travis says. For more exercises you can do on a swing set, visit swingsetfitness.com.
2. Play eight ball. (86 calories/hour)
3. Play the piano. (170 calories/hour)
4. Fold your clothes for 30 minutes. (72 calories)
5. Practice your figure-eight on the ice-skating rink. (325 calories/hour)
6. Shop the aisles at the grocery store for 30 minutes. (81 calories)
7. Go fly a kite for 30 minutes. (80 calories)
8. Make out! (238/hour)
Eight Kitchen Swap-outs
The Doctors share eight simple food swaps you can make to help drop fat and calories from your diet.
1. Instead of store-bought yogurt with fruit on the bottom, mix fresh berries into Greek yogurt.
2. Instead of adding creamer to your morning coffee, add a splash of low-fat almond or coconut milk.
3. Instead of spreading butter on your toast, swap for thinly-spread avocado.
4. Instead of using a sugary marinade for your meat, use a dry rub of herbs and spices.
5. Instead of tortilla chips, bake some whole-wheat pita chips and sprinkle with a dash of sea salt.
6. Instead of using white rice, swap for quinoa.
7. Instead of snaking on cheese and crackers, swap for edamame.
8. Instead of peanut butter, swap for apple butter. (Just be sure to watch the sugar content.)
A Chocolate Substitute?
Instead of coffee, try Choffy, which is made from brewed cacao beans. The Doctors do a taste test.
Are You an Emotional Eater?
Colette Baron-Reid, author of Weight Loss for People Who Feel Too Much, joins Dr. Travis and Dr. Lisa to share her eight-week program for helping people eliminate emotional eating.
Colette explains that many of us suffer from empathy overload, when we react to other people’s feelings of sadness and stress. In addition, we reinforce negative feelings of ourselves. The negative feelings create chronic stress to our bodies and contribute to weight gain.
“It’s all about managing your emotions, managing empathy overload, managing your boundaries, learning to say no, and then you can also choose better when you are not in stress. Then, you can follow a food plan.”
Dr. Travis explains how the vicious cycle of being emotionally distraught and suffering from chronic stress causes your body to store more fat.