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Cutting through the Fat: Weight Loss/ Healthy Eating (Part 2)

So you’ve read Part 1 of our weight loss clinic series, and now you know so much more about calories; how many are in foods you eat, how many LESS you need to ingest to lose weight. Great! But now you need to come up with an actual game plan to enhance healthy eating.

Like I said before, I’m definitely not here to endorse a particular fad diet. But the end of the day, all diets have something in common: tips on what to eat LESS of, and MORE of. Many diet plans can be super-restrictive (for example, although I know people who’ve been successful on a Paleo diet, I’m very wary of a plan that endorses a lot of red meat, and eliminates healthy foods like legumes). For people that don’t want to be on a DIET, but want to know how to to eat HEALTHY (which should naturally help cut calories), these are 4 things you can do.

EAT MORE WHOLE FOODS: That is, non-processed 1 ingredient foods you can look at and tell what it is. Example: an Apple is a whole food. An apple pie is not. Old-fashioned rolled oats is a whole food, Quaker Oats Fruit and Cream oatmeal packets are not. Following this rule will naturally lead to eating more fruits and vegetables, and maybe then you’ll get your recommended 5 servings a day. Honestly, if you just follow this one rule, and eliminate processed foods from your diet, you’ve already won half the battle.

EAT LESS RED MEAT/ PROCESSED MEAT: As a lover of beef and bacon this pains me to say. But the more I read the data that processed meats are known carcinogens, and red meat probable carcinogens. , the more resolve I feel about cutting back. Note how I said “eat less” and not “stop eating”. Just because I know cutting out altogether is hard, since these types of meat are staples in many cultures. I don’t know if there is a safe minimum amount of meat, but I would personally aim for once or twice a month at most.  My personal goal is to totally eliminate red meat from my diet in 2018. Let’s see how it goes…

STOP DRINKING YOUR CALORIES: Seriously, the amount of hidden sugar in juices and sodas is incredible. And thanks to smart marketing, many people think that a glass of Snapple Ice tea is healthy compared to a Pepsi. What if I told you that Ice tea has as much sugar as a pack of Milk Chocolate M&Ms? If you’re serious about losing weight, juices and sodas have to go. Yes, even no-sugar added orange juice. Just eat the orange instead, and get the added benefit of fiber!

CUT DOWN ON REFINED CARBOHYDRATES AND SUGARS: Very few diet plans don’t include this recommendation, and there’s a simple reason. Refined carbs and sugars are the devil. I generally don’t like to vilify an entire group of foods, but the vast majority of unhealthy foods contain loads of sugar and refined carbs (i.e.processed so the whole grain is no longer intact). I’m talking white rice, white bread, white flour. When you remove the whole grain, you remove the beneficial fiber and other nutrients, so it’s basically empty calories with a high glycemic index. Hello, high blood sugar!! Hello, inflammation! (remember my article about this?) Hello, metabolic syndrome!

At the end of the day, we can argue all day long about what it means to have the healthiest diet. Certainly, I haven’t weighed in on the healthiness of poultry, seafood, eggs, dairy, healthy vs unhealthy fats etc. These are all worth digging into later on for sure, but I truly believe that following those 4 tips alone is sufficient for losing weight, cutting down your risk of chronic medical diseases like diabetes, hypertension, hyperlipemia and a host of other benefits.

What do you think of the weight loss clinic so far? Any other topics you’d like to read about? Let me know, and tune in for part 3 (Reviewing your Food Diary, common Pitfalls!). Oh and don’t forget to subscribe at the bottom of the page 🙂 

[small disclaimer: this post is about eating healthily, and includes weight loss tips for those that need to get to a healthy weight. Always talk to your doctor before starting a new diet, especially if you have medical conditions or take medications] 

Cutting through the fat: Weight loss/ Healthy Eating (Part 1)

So I just stepped on the scale this morning, and didn’t like what I saw. Blame it on the holidays + my recent New Year’s vacation (darn you, daily brunch pomegranate mimosas!). Although I’m at a relatively healthy BMI (calculate yours HERE ), whenever I go above the weight that’s normal for me, it’s an indicator that I overdid it in the unhealthy eating department. So now I’m motivated to tune up my body and eat more healthily, as I’m sure many of us are. I bet there’s not one empty treadmill at the local gym right now! But as for going on “a diet”, it’s hard to know where to start.

Sooo many diets out there! (Intermittent fasting, CICO, HFLC, Atkins, Paleo, etc etc etc)…then of course there’s the miracle diet pill made from a leaf found on a tree that only grows in the Amazon), you get the idea! But look, I’m all about simplicity. Like I tell my patients, weight loss is simple, but hard.

SIMPLE because the concept is: take in less calories, your body will burn excess fat to give itself energy. Eat too many calories, you body stores the extra energy in the form of fat.

HARD because although this concept makes sense, we find it hard to lose weight for a myriad of reasons. Key issues I’ve identified from the people I treat are:

-Lack of awareness of calorie intake: humans are notorious for underestimating how many calories are in certain foods. Guess the number of calories in a McDonald’s Kale salad? It’s 730…. that’s about 3 packs of peanut M&Ms. See my point?
-etting fooled by marketing of “healthy foods”
-Over-reliance on exercise as a weight loss tool: How many times have I heard “I’m exercising 30 mins a day now and I’m not losing weight!!” Then I ask “have you changed what you’re eating? [crickets] As awesome as exercise is, it takes time to burn off that McDonald’s kale salad. In very general terms, probably about 2 hours doing most types of activities. Click HERE to see how many calories you would burn during various exercises

That being said, on my first visit with patients when discussing weight loss, I don’t dive right into weight loss tips. The first, most important part, is the Informational Gathering phase:

MAKE A REALISTIC GOAL: Losing 50 lbs in 3 months? Possible, but not likely without making drastic and likely unhealthy diet choices. I always emphasize; I don’t believe in dieting.  If there was an effective diet out there, everybody would be on it and we’d all look like Naomi Campbell or Jason Statham. I believe in lifestyle modifications that are sustainable. So realistically 1-2 lb a week is a safe goal.

KNOW YOUR DAILY CALORIE INTAKE LIMIT TO REACH YOUR GOAL: I love using this Calculator: input your data so you can calculate your personalized calorie goal.

START READING LABELS: Again, knowledge is power!! For any food you eat that has a label, you should know how many calories is in a serving, how many servings you’re eating, and I specifically like to see the amount of carbohydrates and fat in there. This practice starts building awareness.

KNOW YOUR FOOD’S CALORIC CONTENT: This one is tricky: I don’t like to overwhelm people with the concept of calorie counting because that can become obsessive, but I do think it’s important to ballpark that a banana is about 100 calories, 1 cup of white rice is about 200 calories etc. Because how else can we cut our caloric intake by 300 calories daily (the average amount it takes to lose a pound a week).  If  you’re into apps, I use MyNetDiary because you can type in your food item and see how many calories are in there, and then also use the app to….

START A FOOD DIARY: The goal of this is to increase awareness of exactly what’s going down your piehole (why does that word amuse me so much hehe). And somehow, it tends to make one more accountable; if you know you have to document that slice of cheesecake, maybe you think twice before indulging. It’s like psychological self-manipulation! Then, I like to review the food diary with patients on a regular basis and help identify patterns of poor choices, so we can make changes.

WEIGH YOURSELF FREQUENTLY: You wouldn’t believe how afraid people are of the scale. Many patients visit me monthly for their weight loss visits, and only get their weight checked at the clinic. Personally, I hop on the scale every morning at the same time (before breakfast), so I can see where I’m at and where I’m going; and if the scale is going in the wrong direction I’m more motivated to reign it in. However, if the thought of daily weigh ins are giving you palpitations,  I would then recommend at least once a week. Knowledge is power!

Once we’ve mastered Part 1, then we’re ready for Part 2, where we actually use the information to make a weight loss plan. Stay tuned!

 

[small disclaimer: this post is about eating healthily, and includes weight loss tips for those that need to get to a healthy weight. Always talk to your doctor before starting a new diet, especially if you have medical conditions or take medications]