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Bingeing: How to Stop Binge Eating
By: Lynn Grieger
Question :
I am a former athlete and used to eat anything I wanted. I no longer train like I used to but I have
horrible cravings. Sometimes I feel as if I can't stop eating. I remember having instances like this
when growing up too. I haven't gained that much weight, because I work out and sometimes
restrict eating after a binge. I know what I am doing is unhealthy but can't seem to stop. I am afraid
it is getting out of control.
Answer :
If we eat because of emotions and not hunger, then we're bingeing. A binge is often followed by a
purge -- perhaps restricting food intake or increasing exercise or even inducing vomiting. We all
use these behaviors at some time or another; how often we use them and to what extent are the
key. Restricting our food intake by dieting can often set off a binge. Others use bingeing as a way
to calm or soothe themselves in emotionally charged situations.
Can you figure out why you are bingeing? Does it happen only at certain times, after specific
events, with certain situations, in specific places? Many of us use bingeing as a response to
something happening in our life that we just don't know how to handle. If we can figure out a
different way of dealing with a situation, we won't need to binge. This may sound simple, but it
really can take quite a bit of work both to understand the reasons behind bingeing and to then
substitute another behavior. A therapist can often help sort out the situation.
There are some great books that talk about why we eat, why we choose certain foods to eat, etc.
Pick up a copy of Intuitive Eating by Evelyn Tribole and Elyse Resch or The Diet-Free Solution by
Laurel Mellin. They can help you understand the reasons behind bingeing and give suggestions
for how to stop. Some that have worked for others:
Set a goal to eliminate the goal of weight loss; it's next to impossible to focus on both losing
weight and preventing binge eating.
Identify an alternative behavior to replace bingeing. For example, someone who binges when they
are under stress could try stress reduction techniques such as relaxation, yoga or meditation.
Remember to listen to your body and eat when you are physically hungry. If we deny ourselves
food, it's much easier to fall into a binge.
Lynn Grieger, R.D., C.D.E., iVillage
By: Lynn Grieger
Question :
I am a former athlete and used to eat anything I wanted. I no longer train like I used to but I have
horrible cravings. Sometimes I feel as if I can't stop eating. I remember having instances like this
when growing up too. I haven't gained that much weight, because I work out and sometimes
restrict eating after a binge. I know what I am doing is unhealthy but can't seem to stop. I am afraid
it is getting out of control.
Answer :
If we eat because of emotions and not hunger, then we're bingeing. A binge is often followed by a
purge -- perhaps restricting food intake or increasing exercise or even inducing vomiting. We all
use these behaviors at some time or another; how often we use them and to what extent are the
key. Restricting our food intake by dieting can often set off a binge. Others use bingeing as a way
to calm or soothe themselves in emotionally charged situations.
Can you figure out why you are bingeing? Does it happen only at certain times, after specific
events, with certain situations, in specific places? Many of us use bingeing as a response to
something happening in our life that we just don't know how to handle. If we can figure out a
different way of dealing with a situation, we won't need to binge. This may sound simple, but it
really can take quite a bit of work both to understand the reasons behind bingeing and to then
substitute another behavior. A therapist can often help sort out the situation.
There are some great books that talk about why we eat, why we choose certain foods to eat, etc.
Pick up a copy of Intuitive Eating by Evelyn Tribole and Elyse Resch or The Diet-Free Solution by
Laurel Mellin. They can help you understand the reasons behind bingeing and give suggestions
for how to stop. Some that have worked for others:
Set a goal to eliminate the goal of weight loss; it's next to impossible to focus on both losing
weight and preventing binge eating.
Identify an alternative behavior to replace bingeing. For example, someone who binges when they
are under stress could try stress reduction techniques such as relaxation, yoga or meditation.
Remember to listen to your body and eat when you are physically hungry. If we deny ourselves
food, it's much easier to fall into a binge.
Lynn Grieger, R.D., C.D.E., iVillage
The candy feeling of the Lolly Pop satisfies the hunger and sweet tooth need, not to mention that the Lolly Pop itself triggers feelings of safety and childhood happiness. Therapists
have studied the response of people and candy.. Lolly Pops were a candy that sparked emotions of feeling good. This is a visualization process I talk about often. Feeling good!
So, now we combine.. the feeling good sensation, the candy and of course the appetite suppressant so that you don't feel hungry or the need to binge or the need to purge.
Which is an addicting behavior you can kick.
Some of my members told me that the Lolly has helped them quit smoking cigarettes.
Of course like any other diet or exercise program you should always consult a doctor.
I know that some things work for some people and some things work for others. Thankfully, this seems to be working for most of my members who are suffering from lack of self
control.
Supplements are great and I do recommend them for many things.
This is an addition to what you are doing now, not to replace it.
THE LOLLYPOPS HAVE HOODIA AND CHADBUGRE IN THEM.... MOST POPS LIKE THESE DON'T!!
THAT IS WHAT MAKES THESE DIFFERENT. THE ADDED CHADBUGRE TAKES AWAY THE LOOSE SKIN,
BELLY FAT AND CELLULITE THAT BAD EATING HABITS CAUSE!
You can't go on a Lolly Pop diet...
That is not healthy and you can't possibly continue to live a normal life sucking Lolly Pop's all the time.
The Lolly Pop in this case for Prothinspoer's is to be used just to satisfy those times of feeling out of control....
have studied the response of people and candy.. Lolly Pops were a candy that sparked emotions of feeling good. This is a visualization process I talk about often. Feeling good!
So, now we combine.. the feeling good sensation, the candy and of course the appetite suppressant so that you don't feel hungry or the need to binge or the need to purge.
Which is an addicting behavior you can kick.
Some of my members told me that the Lolly has helped them quit smoking cigarettes.
Of course like any other diet or exercise program you should always consult a doctor.
I know that some things work for some people and some things work for others. Thankfully, this seems to be working for most of my members who are suffering from lack of self
control.
Supplements are great and I do recommend them for many things.
This is an addition to what you are doing now, not to replace it.
THE LOLLYPOPS HAVE HOODIA AND CHADBUGRE IN THEM.... MOST POPS LIKE THESE DON'T!!
THAT IS WHAT MAKES THESE DIFFERENT. THE ADDED CHADBUGRE TAKES AWAY THE LOOSE SKIN,
BELLY FAT AND CELLULITE THAT BAD EATING HABITS CAUSE!
You can't go on a Lolly Pop diet...
That is not healthy and you can't possibly continue to live a normal life sucking Lolly Pop's all the time.
The Lolly Pop in this case for Prothinspoer's is to be used just to satisfy those times of feeling out of control....
| STOP HUNGER CRAVINGS INSTANTLY.... Simply tilt your head backwards slightly, open your mouth wide and spray 6 times to Control your huger Cravings instantly!! |
TO GET YOU STARTED HERE ARE SOME.....Nutrition Tips
There are ten key habits for weight loss and maintenance. A balanced approach is the key to success. Remember your goal is to create a program that works for your lifetime!
If you would like to ease into your new lifestyle, start with the first six suggestions. You may be surprised just how big of an impact a few changes can make!
--------------------------------------------------------------------------------
To maximize your weight loss results, IT IS recommended:
Plan three meals a day—This is essential for your success, if you are looking to lose weight long term! Do not skip meals. If your energy dips between meals or you feel very
hungry, plan a very small snack.
Portion control. This is a key to successful weight loss—consider a serving size to be what fits into the palm of your hand or the size of a deck of cards. Read food labels when
available and adhere to the serving size. Eat just one serving size of everything on your plate. Don’t feel compelled to eat every last morsel. Try leaving 1/3 of your meal on the
plate. Eat slowly and savor every bite.
Water—Drink eight 8 oz glasses of purified water a day, more if you are very overweight or active. Stay hydrated, it’s important for your overall health and you will be less likely
to mistake thirst for hunger.
Move more—take the stairs, walk instead of drive, take a short walk or stretch during break time, garden, etc. Throughout the day, work toward adding at least 30 minutes of
additional movement in your day.
Keep a food journal—Enter everything you eat and drink and note how you feel before, during, and after. Keeping a food journal has been found to be very effective while losing
weight, as well as maintaining weight loss. Detecting and correcting emotional eating patterns can be a very effective tool in weight control.
Exercise regime—Commit to work out three times a week for 30 to 45 minutes. Join a fitness class or devise a home workout that incorporates both aerobic and anaerobic
elements into the workout for best results.
Take five—Take at least five minutes a day to relax and breathe and visualize....
Establish your caloric needs—A number of factors determine the amount of calories an average healthy person requires, such as height, weight, age, and activity level. You
should establish your caloric intake and weight loss goal with your physician or nutritional professional. Establish a daily low and high caloric range. A very general and broad
guideline follows:
MALE CALORIE LEVELS FEMALE CALORIE LEVELS
Inactive Inactive
1500-2000 1200-2000
Low Activity Low Activity
1900-2400 1400-2000
Active Active
2100-2600 1600-2000
Very Active Very Active
2200-3000 1700-2000
--------------------------------------------------------------------------------
Top
To Jumpstart You on Your Way to Success!
Choose your foods as recommended in the Meal Plan
SAMPLE MEAL PLAN DAY 1 THROUGH DAY 10
BREAKFAST 1 Protein
1 Fruit or Grain
Choice of any calorie free beverage
SNACK 1 Protein
LUNCH 1 Protein
1 Vegetable
1 Fruit
2 cups lettuce with 1 Tbsp fat three dressing
Choice of any calorie free beverage
SNACK 1 Protein
WATER INTAKE Eight 8 oz glasses of water
RECOMMENDED EXERCISE 5-10 minutes stretching
20 minutes cardio
(Gradually increase duration)
15-20 minutes of weight training
* The information presented in this plan is in no way intended as medical advice. The information should be used in conjunction with the guidance and care of your physician.
Always consult your physician before starting any weight loss program. This plan should not be used by pregnant or nursing women.
DINING OUT
What fun! Who doesn’t savor gathering with family or friends to share a delicious meal and be waited on! Believe it or not, the health-conscious enjoy dining out as much as
anyone. Here’s where knowing portion size and having a general idea of fat and calorie count will really ease your mind.
Here are a Few Tips:
If you are dining later than your regular mealtime, eat a light snack. Even if you are not, a light snack will help curb your appetite. Never go out to eat ravenously hungry.
Many restaurants are publishing their menus on the Internet and in local yellow pages, so try to get a sneak peek.
Remember to use the palm of your hand or a deck of cards as a serving size guide. If you are in a restaurant that serves large portions, try to share an order. If that’s not
possible, as soon as your food is served, ask the waiter for a “to go” container, separate your single serving, and place the rest in the container.
If you have labored over the menu and nothing suits your needs, ask to modify a dish so it will fit your requirements. Most restaurants will accommodate you.
--------------------------------------------------------------------------------
Top
Recommendations by Cuisine
Italian Food:
Go for salads, but go light on the dressing. Always have dressings and sauces served on the side in any restaurant. Order marinara and light tomato sauce instead of the
alfredo and heavy meat sauces. Use pasta as a side dish instead of the main course. Think of cheese as a lightly used condiment. If it is a main ingredient, ask them to go light
on the cheese. Explore the many wonderful fish and seafood
dishes featured in many Italian restaurants.
Mexican Food:
Consider the fish or chicken dishes. Order the soft tortillas instead of the friend corn shells. Ask for plain rice on the side. Use the sour cream sparingly; go heavier on the
salsa. Refried beans are usually prepared in lard, so order black beans instead.
Asian Food:
This food has great potential to be delicious and healthy, but there are many pitfalls. Try sushi, but go very light on the soy sauce. Stay away from everything that is fried! Ask for
your food to be cooked without MSG or sugar and just a touch of oil and soy. You may also enjoy garlic an ginger in a dish as well. Eat the plain steamed or brown rice.
Fast Food:
Once in a while, you may find yourself with no alternative. The good news is a lot of fast food restaurants have added a few healthy choices. If the lure of the smell of the
burgers and fries is just too much, order the small size and eat slowly. Do not order a regular soft drink or super size.
--------------------------------------------------------------------------------
Top
QUICK TIP REFERENCE GUIDE
1.Benefits of Weight Loss
a. You will look and feel better.
b. You will reduce your chances of getting Type 2 Diabetes, some kinds of cancer, osteoarthritis, and heart disease.
c. You will sleep better by putting less stress on your digestive system.
d. You will be more active and involved in your daily life.
e. You will be setting an example for your kids and you will be an inspiration to others who are also trying to lose weight.
2. Quick Weight Loss Tips
a. Skip desserts or, at most, share one with another person. Limit to no more than once a week.
b. Skip fried food. It is loaded with calories and fat.
c. Stop eating sugar of any kind, especially sucrose and white sugar (read labels). Sugar spikes the blood sugar, which can make insulin levels out of control and create the
binge cycle.
d. Eat more slowly and chew your food more. This will give your brain, which needs 20 minutes to register you are full, more time to regulate your eating.
e. Eat smaller meals and limit your portion size to no more than your palm.
f. Reduce all carbohydrates, especially simple ones like bread, cakes, cookies, candy, ice cream and pasta.
g. Eat a healthy breakfast. This will help prevent overeating later in the day.
h. Drink filtered water and diluted fresh juice instead of caffeinated drinks and sodas.
3. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey breast and lean roast beef are fine. Stay away from bologna and salami.
Buy tuna packed in water instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork instead of a spoon.
f. Eat whole grain pretzels instead of potato chips.
g. Switch to lower fat (low sugar) ice creams and frozen yogurts.
h. Avoid bacon, sausage, granola, danishes, donuts and croissants for breakfast.
4. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey breast and lean roast beef are fine. Stay away from bologna and salami.
Buy tuna packed in water instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork instead of a spoon.
f. Brush your teeth or gargle with mouthwash. Taking a bad taste out of your mouth will also reduce the need to snack on those forbidden foods!
g. Increase your exposure to natural light either through reading with a full spectrum light or taking a walk outdoors. Aim for at least an hour a day.
5. Calorie Counting
a. A calorie is the measure of energy provided by food. Carbohydrates and protein both have 4 calories per gram, while fat has 9 calories per gram. Remember the simple truth
that consuming more calories than you burn will ultimately result in weight gain.
6. Keeping the Weight Off
a. One out of twenty people will keep the weight off after going on a diet. Make this program a lifestyle shift and a lifelong commitment instead of a temporary diet.
b. Remember that calories do matter. Be conscious of how many calories you eat everyday and maintain a number. Extra calories will be stored as fat.
c. Gradual weight loss is better and healthier. You didn’t get heavy overnight, so why should you attempt to be thin overnight? Slow and steady wins the race.
d. You don’t have to join a diet program to lose weight, but try to spend time with positive, supportive people who will encourage you to stay on course.
e. Keep it simple. Losing weight is the most elementary formula. Fewer calories in, more calories spent. The best way to do that is to eat small, healthy, low calorie but
nutritious foods and to exercise more. Choose your most enjoyable activity! Add variety when you can.
7. Basics of Nutrition
a. Protein is essential for the growth and repair of body tissues and all vital functions. It is also very effective in both satisfying our hunger and keeping our blood sugar stable.
Protein is found in all kinds of food, but only complete protein can be found in meats, cheese, eggs, fish, chicken, and some select grains.
b. Carbohydrates are a great and necessary source of energy for the body. There are two basic types of carbohydrates: simple and complex. Simple carbs have been broken
down and can easily be turned into glucose and absorbed into the body’s bloodstream. Complex carbs are made from numerous simple sugars and have larger molecules that
need to be broken down first, thus allowing them to enter the bloodstream more slowly. Examples of simple carbs are: pasta,cookies, cakes, and anything made from white
flour. Complex carbs include yams, sweet potatoes, brown rice, vegetables, legumes and whole grain products.
c. Fats also serve many important functions in the body and are absolutely essential for our brains, nervous system, and vital organs to function properly. Fats are also required
for energy. They will stabilize your blood sugar and help control your appetite. There are basically two kids of fats, saturated and
unsaturated. Meat, poultry, eggs, cheese, and milk products are all high in saturated animal fats. Avocados, nuts, flaxseeds, soybean, sunflower and olive oils are sources of
healthy unsaturated fat.
Fish oils and flaxseeds are also unsaturated and provide the important omega-3s and 6s.
There are ten key habits for weight loss and maintenance. A balanced approach is the key to success. Remember your goal is to create a program that works for your lifetime!
If you would like to ease into your new lifestyle, start with the first six suggestions. You may be surprised just how big of an impact a few changes can make!
--------------------------------------------------------------------------------
To maximize your weight loss results, IT IS recommended:
Plan three meals a day—This is essential for your success, if you are looking to lose weight long term! Do not skip meals. If your energy dips between meals or you feel very
hungry, plan a very small snack.
Portion control. This is a key to successful weight loss—consider a serving size to be what fits into the palm of your hand or the size of a deck of cards. Read food labels when
available and adhere to the serving size. Eat just one serving size of everything on your plate. Don’t feel compelled to eat every last morsel. Try leaving 1/3 of your meal on the
plate. Eat slowly and savor every bite.
Water—Drink eight 8 oz glasses of purified water a day, more if you are very overweight or active. Stay hydrated, it’s important for your overall health and you will be less likely
to mistake thirst for hunger.
Move more—take the stairs, walk instead of drive, take a short walk or stretch during break time, garden, etc. Throughout the day, work toward adding at least 30 minutes of
additional movement in your day.
Keep a food journal—Enter everything you eat and drink and note how you feel before, during, and after. Keeping a food journal has been found to be very effective while losing
weight, as well as maintaining weight loss. Detecting and correcting emotional eating patterns can be a very effective tool in weight control.
Exercise regime—Commit to work out three times a week for 30 to 45 minutes. Join a fitness class or devise a home workout that incorporates both aerobic and anaerobic
elements into the workout for best results.
Take five—Take at least five minutes a day to relax and breathe and visualize....
Establish your caloric needs—A number of factors determine the amount of calories an average healthy person requires, such as height, weight, age, and activity level. You
should establish your caloric intake and weight loss goal with your physician or nutritional professional. Establish a daily low and high caloric range. A very general and broad
guideline follows:
MALE CALORIE LEVELS FEMALE CALORIE LEVELS
Inactive Inactive
1500-2000 1200-2000
Low Activity Low Activity
1900-2400 1400-2000
Active Active
2100-2600 1600-2000
Very Active Very Active
2200-3000 1700-2000
--------------------------------------------------------------------------------
Top
To Jumpstart You on Your Way to Success!
Choose your foods as recommended in the Meal Plan
SAMPLE MEAL PLAN DAY 1 THROUGH DAY 10
BREAKFAST 1 Protein
1 Fruit or Grain
Choice of any calorie free beverage
SNACK 1 Protein
LUNCH 1 Protein
1 Vegetable
1 Fruit
2 cups lettuce with 1 Tbsp fat three dressing
Choice of any calorie free beverage
SNACK 1 Protein
WATER INTAKE Eight 8 oz glasses of water
RECOMMENDED EXERCISE 5-10 minutes stretching
20 minutes cardio
(Gradually increase duration)
15-20 minutes of weight training
* The information presented in this plan is in no way intended as medical advice. The information should be used in conjunction with the guidance and care of your physician.
Always consult your physician before starting any weight loss program. This plan should not be used by pregnant or nursing women.
DINING OUT
What fun! Who doesn’t savor gathering with family or friends to share a delicious meal and be waited on! Believe it or not, the health-conscious enjoy dining out as much as
anyone. Here’s where knowing portion size and having a general idea of fat and calorie count will really ease your mind.
Here are a Few Tips:
If you are dining later than your regular mealtime, eat a light snack. Even if you are not, a light snack will help curb your appetite. Never go out to eat ravenously hungry.
Many restaurants are publishing their menus on the Internet and in local yellow pages, so try to get a sneak peek.
Remember to use the palm of your hand or a deck of cards as a serving size guide. If you are in a restaurant that serves large portions, try to share an order. If that’s not
possible, as soon as your food is served, ask the waiter for a “to go” container, separate your single serving, and place the rest in the container.
If you have labored over the menu and nothing suits your needs, ask to modify a dish so it will fit your requirements. Most restaurants will accommodate you.
--------------------------------------------------------------------------------
Top
Recommendations by Cuisine
Italian Food:
Go for salads, but go light on the dressing. Always have dressings and sauces served on the side in any restaurant. Order marinara and light tomato sauce instead of the
alfredo and heavy meat sauces. Use pasta as a side dish instead of the main course. Think of cheese as a lightly used condiment. If it is a main ingredient, ask them to go light
on the cheese. Explore the many wonderful fish and seafood
dishes featured in many Italian restaurants.
Mexican Food:
Consider the fish or chicken dishes. Order the soft tortillas instead of the friend corn shells. Ask for plain rice on the side. Use the sour cream sparingly; go heavier on the
salsa. Refried beans are usually prepared in lard, so order black beans instead.
Asian Food:
This food has great potential to be delicious and healthy, but there are many pitfalls. Try sushi, but go very light on the soy sauce. Stay away from everything that is fried! Ask for
your food to be cooked without MSG or sugar and just a touch of oil and soy. You may also enjoy garlic an ginger in a dish as well. Eat the plain steamed or brown rice.
Fast Food:
Once in a while, you may find yourself with no alternative. The good news is a lot of fast food restaurants have added a few healthy choices. If the lure of the smell of the
burgers and fries is just too much, order the small size and eat slowly. Do not order a regular soft drink or super size.
--------------------------------------------------------------------------------
Top
QUICK TIP REFERENCE GUIDE
1.Benefits of Weight Loss
a. You will look and feel better.
b. You will reduce your chances of getting Type 2 Diabetes, some kinds of cancer, osteoarthritis, and heart disease.
c. You will sleep better by putting less stress on your digestive system.
d. You will be more active and involved in your daily life.
e. You will be setting an example for your kids and you will be an inspiration to others who are also trying to lose weight.
2. Quick Weight Loss Tips
a. Skip desserts or, at most, share one with another person. Limit to no more than once a week.
b. Skip fried food. It is loaded with calories and fat.
c. Stop eating sugar of any kind, especially sucrose and white sugar (read labels). Sugar spikes the blood sugar, which can make insulin levels out of control and create the
binge cycle.
d. Eat more slowly and chew your food more. This will give your brain, which needs 20 minutes to register you are full, more time to regulate your eating.
e. Eat smaller meals and limit your portion size to no more than your palm.
f. Reduce all carbohydrates, especially simple ones like bread, cakes, cookies, candy, ice cream and pasta.
g. Eat a healthy breakfast. This will help prevent overeating later in the day.
h. Drink filtered water and diluted fresh juice instead of caffeinated drinks and sodas.
3. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey breast and lean roast beef are fine. Stay away from bologna and salami.
Buy tuna packed in water instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork instead of a spoon.
f. Eat whole grain pretzels instead of potato chips.
g. Switch to lower fat (low sugar) ice creams and frozen yogurts.
h. Avoid bacon, sausage, granola, danishes, donuts and croissants for breakfast.
4. Tips on Maintaining a Low Fat Diet
a. Buy a vegetable cooking spray canister and fill it up with olive oil. Spray your food instead of spreading and dipping your food in butter and olive oil.
b. Buy lean cuts of beef. Look for the word “loin” when you purchase red meat.
c. Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey breast and lean roast beef are fine. Stay away from bologna and salami.
Buy tuna packed in water instead of oil.
d. Remove the skin from poultry and lightly spray olive oil before cooking.
e. Stay clear of bottled salad dressing. Experiment with your own healthy recipes and apply with a fork instead of a spoon.
f. Brush your teeth or gargle with mouthwash. Taking a bad taste out of your mouth will also reduce the need to snack on those forbidden foods!
g. Increase your exposure to natural light either through reading with a full spectrum light or taking a walk outdoors. Aim for at least an hour a day.
5. Calorie Counting
a. A calorie is the measure of energy provided by food. Carbohydrates and protein both have 4 calories per gram, while fat has 9 calories per gram. Remember the simple truth
that consuming more calories than you burn will ultimately result in weight gain.
6. Keeping the Weight Off
a. One out of twenty people will keep the weight off after going on a diet. Make this program a lifestyle shift and a lifelong commitment instead of a temporary diet.
b. Remember that calories do matter. Be conscious of how many calories you eat everyday and maintain a number. Extra calories will be stored as fat.
c. Gradual weight loss is better and healthier. You didn’t get heavy overnight, so why should you attempt to be thin overnight? Slow and steady wins the race.
d. You don’t have to join a diet program to lose weight, but try to spend time with positive, supportive people who will encourage you to stay on course.
e. Keep it simple. Losing weight is the most elementary formula. Fewer calories in, more calories spent. The best way to do that is to eat small, healthy, low calorie but
nutritious foods and to exercise more. Choose your most enjoyable activity! Add variety when you can.
7. Basics of Nutrition
a. Protein is essential for the growth and repair of body tissues and all vital functions. It is also very effective in both satisfying our hunger and keeping our blood sugar stable.
Protein is found in all kinds of food, but only complete protein can be found in meats, cheese, eggs, fish, chicken, and some select grains.
b. Carbohydrates are a great and necessary source of energy for the body. There are two basic types of carbohydrates: simple and complex. Simple carbs have been broken
down and can easily be turned into glucose and absorbed into the body’s bloodstream. Complex carbs are made from numerous simple sugars and have larger molecules that
need to be broken down first, thus allowing them to enter the bloodstream more slowly. Examples of simple carbs are: pasta,cookies, cakes, and anything made from white
flour. Complex carbs include yams, sweet potatoes, brown rice, vegetables, legumes and whole grain products.
c. Fats also serve many important functions in the body and are absolutely essential for our brains, nervous system, and vital organs to function properly. Fats are also required
for energy. They will stabilize your blood sugar and help control your appetite. There are basically two kids of fats, saturated and
unsaturated. Meat, poultry, eggs, cheese, and milk products are all high in saturated animal fats. Avocados, nuts, flaxseeds, soybean, sunflower and olive oils are sources of
healthy unsaturated fat.
Fish oils and flaxseeds are also unsaturated and provide the important omega-3s and 6s.
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