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Weight Loss Thoughts
EILEEN M. BARR, D.O.
Weight Loss Thoughts
- YOU can make a difference in how you feel, look and move but there has to be a starting point. Plan and begin now.
- Thirst often gets confused with hunger. When you want to eat, drink water first and eat slowly.
- Remember that moderation of portions is key. Avoid sugar and white flour whenever possible. Whole grains make you feel more satisfied because they take longer to digest and eat protein at each meal.
- Use small plates and tall glasses to give the illusion of larger portions and avoid serving food “family style”.
- When you are sleep deprived or stressed you produce more of the hunger hormone, Ghrelin, and less of the satiety hormone, Leptin. Target seven hours of rest per night. If you have a sleep disorder, seek medical treatment.
- Manage stress with activity, music, friends, counseling, yoga, prayer, pets, etc. This lowers your Cortisol hormone and makes weight loss easier.
- Think of “changing your lifestyle” and not “dieting”. Good habits are a “rebooting” of your thoughts about health and self-care.
- Healthy food should be enjoyed, not endured. Consider that food is sustenance and not a friend to comfort you.
- Do not compare yourself to others. Obesity is a treatable disease and the response to a proper plan will vary with each individual.
- Tell yourself daily that you are making changes to improve the quality of your life and setting a positive example for others.
- Focus on feeling great first and the looking part will follow.
- Be kind to yourself. Treat yourself the same way you would treat a friend when there’s a setback.
- You are so much stronger than your cravings. Start making small consistent changes. Lose weight slowly and correctly. Rapid weight loss is usually due to muscle and water loss (not fat) and comes back quickly.
- You are capable and ready to be successful!
EIGHT HORMONES THAT EFFECT WEIGHT
Sleep Tight
While the demand for energy drinks is up, and the claims of mental sharpness and resilience echo in the minds of the COVID-19 tired public, caution should also play a major role. While manufacturers need to follow safety limits for caffeine, most dietary supplements are not regulated and can easily make false healthy claims. Some energy drink ingredients must be self-regulated. As always I encourage you to read labels!
Many recognize that weight gain occurs more easily after forty and distributes in different areas of the body. There are many reasons why including activity level and body response to it, eating habits, hormones, fat storage changes, genes, smoking habits and more.
Whenever we’re told that weight loss can also mean muscle loss, heavy weights and crowded gyms may come to mind. While strength training is a critical part of maintaining our weight loss efforts, slowly and correctly doing any exercise is very important.
Vitamin B1: also called Thiamin, Vitamin B12: also called Cobalamin, Folic Acid: also called Folate. *Fat Soluble Vitamins: Vitamin D, 25-OH, serum parathyroid hormone (PTH), Vitamin A, Plasma Retinal, Vitamin E, Plasma Alpha-Tocopherol, Vitamin K
Explore what your hunger has to tell you. Focus on feeling great and the looking part will follow. You can’t make anyone healthier. That decision we all come to on our own. Worst-case thinking makes life harder. Expect things to go smoothly for a change.
For some individuals, a gym membership offers motivation, companionship and education. There is the ability to learn techniques that are properly geared to your ability level. The wide variety of classes and equipment keep members challenged and hopefully interested in physical activity.
Explore what your hunger has to tell you. Focus on feeling great and the looking part will follow. You can’t make anyone healthier. That decision we all come to on our own.
While we are aware that weight is affected by multiple factors, some can’t be changed (genetics). However, there are far more factors that CAN be adjusted like behaviors and decisions.
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