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25 SIMPLE AND REALISTIC WAYS TO IMPROVE YOUR DIET
EILEEN M. BARR, D.O.
- Drink water first-Thirst often gets confused with hunger
- Eat SLOWLY! Allow your brain to catch up with your hunger
- Be choosy about evening snacks
- Avoid mindless eating or snacking (try a 100-calorie snack or ½ cup of low-fat ice cream)
- Moderation is key. Allow yourself SMALL quantities of your favorite foods when really tempted
- Eat small meals or have your meal replacements –don’t go too long without eating
- Eat breakfast and consider dinner the last meal of the day (Try not to eat past 7pm)
- Have protein at every meal
- Stock the kitchen with healthy, convenient foods (portion them in little bags)
- Use small plates and tall glasses
- Order kids’ portions in restaurants eat appetizer main courses or immediately wrap up ½ of your meal
- Share meals at restaurants and avoid sweet drinks or excess alcohol
- Swap a cup of pasta for a cup of vegetables with RED sauce
- Keep the following on hand: Whole grain pasta, canned beans, cooked chicken, salad greens, frozen vegetables, canned tomatoes, whole grain tortillas or pitas, low fat cheese
- Include fiber in your diet- it aids digestion, prevents constipation, lowers cholesterol Females-25g/day & Males-38g/day
- Weigh yourself once weekly if desired and don’t get derailed by daily fluctuations. Weigh yourself at the same time, on the same weekday, on the same scale and with the same or no clothing
- Chew sugarless gum to avoid excess snacking or brush your teeth to change your cravings
- Keep a food diary (what, when and how much you are consuming and what is the trigger for making poor food choices?)
- When sleep deprived or stressed you produce more of the hunger hormone, Ghrelin, and under produce the fullness hormone, Leptin
- Park the farthest away at appointments, shopping centers, schools etc.
- Mange stress with activity, music, friends, counseling, exercise, yoga, prayer, pets, etc.
- Lose weight slowly and correctly. Rapid weight loss is usually due to muscle and water loss (not fat loss) and comes back quickly
- Push back negative thoughts and do your best to be healthy, recognize healthy portions and make positive changes one step at a time if necessary
- If you overeat, forget the guilt! Just get back on track. Drink water, walk, use meal replacements
- If you don’t already take a PROBIOTIC, discuss a daily dose with the Doctor.
AUTHOR: EILEEN M. BARR, D.O.
I want to thank you for considering our medical weight loss program at NY Med Weight Loss. My role as an obesity physician is to meet with you regularly and guide you towards weight loss success. If you would like to comment on any posting or ask a question about our program please click here. View all posts by Eileen M. Barr, D.O.
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