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    Noom Notes

    Uploaded by

    Joel Curtis
    The document provides daily summaries and tips related to weight loss and healthy eating over a 30 day period. Some of the key topics covered include caloric density of foods, portion sizes, goal setting, thought distortions, eating habits, cravings, meal planning, motivation, and dealing with plateaus. Behavioral strategies are suggested such as adding new healthy foods, focusing on non-exercise movement, making progress measurements beyond just weight, and preparing meals in advance to save time.

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    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd

    Noom Notes

    Uploaded by

    Joel Curtis
    10K views7 pages
    The document provides daily summaries and tips related to weight loss and healthy eating over a 30 day period. Some of the key topics covered include caloric density of foods, portion sizes, goal setting, thought distortions, eating habits, cravings, meal planning, motivation, and dealing with plateaus. Behavioral strategies are suggested such as adding new healthy foods, focusing on non-exercise movement, making progress measurements beyond just weight, and preparing meals in advance to save time.

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    Noom Notes

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    The document provides daily summaries and tips related to weight loss and healthy eating over a 30 day period. Some of the key topics covered include caloric density of foods, portion sizes, goal setting, thought distortions, eating habits, cravings, meal planning, motivation, and dealing with plateaus. Behavioral strategies are suggested such as adding new healthy foods, focusing on non-exercise movement, making progress measurements beyond just weight, and preparing meals in advance to save time.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    10K views7 pages

    Noom Notes

    Uploaded by

    Joel Curtis
    The document provides daily summaries and tips related to weight loss and healthy eating over a 30 day period. Some of the key topics covered include caloric density of foods, portion sizes, goal setting, thought distortions, eating habits, cravings, meal planning, motivation, and dealing with plateaus. Behavioral strategies are suggested such as adding new healthy foods, focusing on non-exercise movement, making progress measurements beyond just weight, and preparing meals in advance to save time.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    of 7

    Day 1 (May 8)

    Food weight (not calories) determines how full you feel.

    Most important property: Caloric Density.

    When you eat foods w low CD, you feel full quicker with fewer calories.

    Daily weigh-ins promote long-term weight loss.

    Weigh yourself on same scale in same place at same time daily.

    Day 2 (May 9)

    Recommended breakdown among green/yellow/red


    Green: 30%
    Yellow: 45%
    Red: 25%

    Day 3 (May 10)

    Behavior Chain:

    Trigger > Thought > Action > Consequence

    Triggers: Environmental, biological, mental, emotional, social.

    Consequences: 4 types: physical, physiological, psychological, emotional.

    Day 4 (May 11)

    Thought Distortions:

    All or Nothing Thinking

    Mind Reading

    Unhelpful Rules

    Justification

    Delusional Thinking

    Exaggerated Thinking
    4 Types of Eating Habits:

    1 Fuel Eating
    2 Fun Eating
    3 Fog Eating
    4 Storm Eating

    Day 5 (May 12)

    Cravings for sweet, salty, savory, etc foods is learned. But can also be unlearned.

    How to unlearn? One way is by making healthy swaps. Another way is by satisfying cravings in
    moderation.

    Day 6 (May 13)

    #PsychTrick: Plan your meals ahead of time. This is one of the best things you can do to help stay
    within your calorie budget.

    Forager: Recommended 350 cal per meal, 100-200 cal per snack.

    SMART goals:

    Specific
    Measurable
    Attainable
    Relevant
    Time-based

    Day 7 (May 14)

    Portion Distortion: Estimating portion sizes and calories is hard. Most people have little idea how many
    calories they're eating. 6/7 of women underestimate their daily caloric intake by an average of 621
    calories. Over half of men underestimate their intake by 581 calories.

    Recommended (rough) portion sizes:

    Fruits & Veggies: Large bowls, small bowls, fistfuls, whole items

    Starchy Veggies & Whole Grains: fistful, partial cup, seving spoon, ladle

    Lean Proteins: bill, deck of cards, palmful

    Healthy Fats, Sauces, Spreads & Oils: Tbsp, tsp, thumbs, thumb-tips

    Dairy: fistful, partial cup, serving spoon, ladle


    #PsychTricks for shopping:

    1 Go in the morning.
    2 Plan ahead.
    3 Buddy up.
    4 Avoid crowds. (They can make you more susceptible to marketing messages.)
    5 Expose yourself to triggers to work out your 'no' muscle.

    Day 8 (May 15)

    Motivation is not constant.

    Motivation Model:

    Phase 1: The Hype


    Peak 1: The Honeymoon
    Phase 2: The Plummet
    Trough 1: The Lapse
    Phase 3: The Slips & Surges (motivational highs and lows)

    Day 9 (May 16)

    Positive reinforcement increases your behavior by giving you something.

    Negative reinforcement increases your behavior by taking something away.

    Positive punishment decreases your behavior by giving you something.

    Negative punishment decreases your behavior by taking something away.

    DEPRIVATION IS DEMOTIVATING:

    When most people are changing their diet, they focus on

    - restricting calories
    - eliminating foods or entire food groups
    - decreasing portion sizes
    - eating less often

    The focus on "decreasing" and "reduction" reinforces feelings of deprivation. This is demotivating.

    Shift away from a 'removal' mindset to an 'addition' mindset. Don't say "Look at all the foods I can't
    eat." Instead say: "Look at all the foods I can eat - my diet has never looked so limitless."
    Add foods to your menu. This is a positive reinforcement.
    #PsychTricks for combating feelings of deprivation:

    1 Add a new food to your grocery list each week.


    2 Add an old fave to your repertoire by scaling back high-CD ingredients and adding low-CD
    substitutes, e.g. zucchini instead of lasagna noodles.
    3 Add a new meal to the mix.
    4 Add a new, healthy restaurant to your list.
    5 Add a new recipe every week.
    6 Add a treat - sparingly.

    Day 30 (June 6)

    Metabolic rate: rate at which you burn through energy. Two components:

    1 Resting energy expenditure (basal metabolic rate): amount of calories your body burns from basic
    processes - heartbeat, breathing, etc.
    Determined mostly by weight, height, age, sex.
    Losing weight makes BMR decrease, which means weight loss gets harder as you lose weight.
    Changes in BMR can explain up to 67% of 'less-than-expected' weight loss.
    Your body's smart: as you feed it less food, it becomes more efficient, learning to survive on
    fewere calories.

    2 Non-resting energy expenditure: 3 parts:


    a EAT (Exercise Activity Thermogenesis)
    b NEAT (Non-Exercise Activity Thermogenesis)
    c TEF (Thermic Effect of Food)

    #ScientificTips for dealing with changing BMR:

    1 Get Strong
    Pound for pound, metabolic rate of lean tissue, specifically muscle tissue, is greater than that of
    fat tissue. So more lean tissue > higher metabolic rate.

    2 Keep Moving
    Focus more on moving than on exercise. Walking breaks, active commutes, etc.
    Exercise doesn't do much to help you LOSE weight.

    3 Be PRO(tein)ACTIVE
    Eating more protein can work to counteract and potentially stop the metabolic slowdown.

    #BustedMyth:
    It's not true that eating 6 small meals a day will 'boost your metabolism'. Your metabolism is
    determined mostly by age, sex, race, genetics, etc. - now how often you eat.

    Day 31 (June 7)

    Set Point: The set point hypothesis is that our brains regulate our metabolism to maintain a certain body
    weight and level of body fat.
    1 Everyone's set point is unique.
    2 Your body's set point is determined by your genes.
    3 Your body's set point is more like a 'set point range' – a range of body weights and body fat levels at
    which it can sit comfortably and sustainably.
    4 Your 'set point range' is the range in which your body functions most optimally.

    Settling Point Theory: Another hypothesis is that your body weight can 'settle' at different body weights
    and levels of body fat based on our behaviors as influenced by internal (psychological) and external
    (physical) environments.

    There's truth to both of these hypotheses:


    Your weight is tightly regulated at a biological level so that your body can function at its best
    (set point). However, your actions and habits work at an environmental level to maintain lower or
    higher weights (settling points).

    Your happy weight is the weight at which you feel happy and healthy – of body, mind, and spirit. We
    can't predict what the number on the scale will be at this point. But we can know what it will look and
    feel like.

    Day 32 (June 8)

    Real, sustainable weight loss is not a graph sloping linearly downward. It involves hills, speedbumps,
    potholes, etc.

    A weight-loss plateau is a period of 2 or more weeks without weight loss. Plateaus:

    are normal
    are frustrating
    don't mean you're 'doing something wrong'
    don't mean you're not making progress

    Your weight fluctuates daily based on how hydrated you are, how much sodium you eat, ,the scale you
    use, and more.

    Here's what happens when you feed your body fewer calories:

    1 You lose weight, lowering your total daily energy expenditure.


    2 Your fat cells get smaller, so you produce less leptin, meaning you're less satiated. You also produce
    less PYY, GLP-1, and CCK hormones when you eat, meaning your 'stop eating' signals are weaker and
    more delayed.
    3 Your body makes more ghrelin and ILP-5, stimulating hunger.
    4 Your body realizes you're feeding it fewer calories than normal, so it becomes more efficient at using
    those calories (metabolic adaptation).
    5 As you body becomes more efficient, your TDEE decreases beyond what is expected from weight
    loss alone (adaptive thermogenesis).
    6 The amount of calories you burn from physical activity decreases.
    7 Your perception of the amount of food you eat decreases, making you more likely to overeat.
    8 The reward value of food increases, making large portion sizes, sugary treats, and calorie-dense eats
    look more appetizing.
    These factors combine to create a perfect storm for a plateau.

    Tips for dealing with a plateau:

    1 Ride the waves.


    Lack of weight loss doesn't mean you're doing something wrong.
    Lack of weight loss doesn't mean you're not making progress.
    2 Meet your calorie budget.
    Don't let your elephant loose, but also don't skimp on food. Eating too little will only cause your
    body to fight to hold on to that weight tighter.
    3 Move more.
    Make a conscious effort to move more in your daily life. Finding time to walk is probably best.
    4 Find new ways to measure progress.
    5 Take a 'diet break'.
    E.g. change your weight loss speed.

    Part of staying motivated is finding new ways – other than the scale reading – to measure your
    progress.

    Physical progress:

    weight loss
    inches lost
    more energy
    better sleep
    dropping a pants size
    better fitting clothes
    easier exercise
    longer workouts
    more intense workouts
    fewer aches and pains

    Psychological progress:

    more confidence
    less anxiety in uncomfortable situations
    limiting yourself to one dessert
    conquering a trigger
    changing a thought distortion
    eating mindfully
    feeling empowered to make healthy choices'

    Social progress:

    being more social


    getting compliments
    resisting temptations at grocery store
    turning down treats at work
    saying no to a food pusher
    getting family/friends on health train

    Day 33 (June 9)

    Save time with food prep:

    1 Plan your meals.


    2 Make a list and outline strategically.
    3 Shop on a weekday or skip the line completely.
    4 Consider convenience, cans, pre-cooked, or frozen.
    5 Make it ahead of time.
    6 Upgrade your cookware to prep larger quantities at once.
    7 Broil instead of baking.
    8 Go raw.
    9 Clean as you go.

    High-Intensity Interval Training

    Day 34 (June 10)

    Attitude-Behavior Consistency Theory: Our attitudes and beliefs predispose us to our behaviors. Our
    attitude influences our personal triggers and how we interpret and think about different triggers
    ultimately influencing our behaviors.

    Thought Distortion: Overgeneralization: Taking one small pixel and using it to paint a big picture. E.g.
    taking one small slip and blowing it up into a picture of total failure.

    Replace 'I've failed' with 'I've learned.'

    Every time you have a similar thought distortion 'I've failed',

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