6 Ways You Overeat (that you can easily overcome)

You know what’s good for you to eat and you know what’s bad. You may not be the strictest dieter, but you generally follow the rules. Why is it then that you still gain weight? Are you sabotaging yourself or is there something else going on that you aren't aware of? The answers to these questions are surprising facts you need to know to help you stop gaining extra pounds.

1. Don’t Let Your Senses Fool You

   If you’ve ever told someone you can’t smell fast food without gaining weight, you know what this is all about — and there is some truth to that. The sight or smell of food can trigger your hunger and make you crave it and want more of it. Keeping bad foods out of sight, out of reach and far from your olfactory senses can prevent that desire to overeat.

2. Pay Attention to What You Eat

   Watching what you eat takes on a whole new meaning when you learn that eating while distracted can cause you to overeat. If your mind is elsewhere, it may not register that you are filling your stomach. Be sure to drop the multitasking and turn off the TV while you eat so that your body knows when it is truly satisfied.

3. Make It Exciting

   Variety in what you eat can lessen your chances of overstuffing yourself. It’s a fact that we make room for dessert, even after having a huge meal because we haven’t satisfied our sweet tooth yet. The solution? Include a bit of fruit in your meal (or try as a dessert alternative) to get that fix.

4. Portion Control

   The larger your plate or take-out container, the more you could potentially eat. When eating out of a larger container, you could eat 25 to 50 percent more than someone else eating from a smaller one. The trick is to use smaller utensils, bowls, plates, etc. so it doesn’t appear that you are depriving yourself.

5. Avoid Alcohol

   Not only can alcoholic beverages add unnecessary calories to your diet, it can stimulate your appetite. Too much of it can impair your judgement — and cause you to overeat. Limiting your intake or steering clear of it keeps those unwanted calories away.

6. Keep warm

   Colder temperatures make you want to eat more and your metabolism drops (just think how cool restaurants are kept). Regulate your hunger by keeping the temps in your own home warm and not too cool.

Easy Way to Lose Weight Fast

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com and learn about our successful medical weight loss program. You can lose up to 20 pounds per month or more under the supervision and expert care of Dr Oksana Aron.

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The Hunger Game

Our bodies are made of complex systems that constantly control and self-regulate countless aspects including temperature, heart rate, blood pressure, and hunger…

Ghrelin: from the acronym GHR (“growth hormone-releasing peptide”) +‎ -lin (common hormone suffix), with an incidental pun on prefix greh- (“to grow”) and English growling.[1]

Energy and Hunger Management

As we have blogged before, ghrelin is a powerful protein that our bodies use to signal hunger to the brain, a naturally produced hormone which we can indirectly affect by application of some good habits.

• The One Easiest Weight Loss Tip Ever
• How Fatty Foods Drive Hunger
• Sweet Dreams of Weight Loss Come True

Medical weight loss addresses the hunger factor to help you reduce cravings and shed weight naturally by the body’s natural pathways. The benefits of losing weight may be obvious, yet worth considering some of the less familiar aspects as well.

• The Difference Losing 20 Pounds Makes
• Can Your Daily Schedule Cause Obesity?
• Lose Weight for your Wedding Day
• Health Benefits of Losing Weight

Manage Your Weight, Improve Your Health

You can discover how easy it can be to lose weight with physician supervision. Dr Aron is a bariatric physician — medical specialist in the field of weight loss.

Contact her office to schedule an appointment or Visit online at WeightLossNYC.com

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Portions Matter

Pickup a small(er) plate and plan head…

Most people haven’t a clue how to eat healthy portions for everyday meals let alone at Thanksgiving. Your stomach is only the size of two fists, so it’s easy to overdo it with all typical Thanksgiving offerings, even when eating small amounts of everything.

Here’s how to fill your plate and not gain weight:

Turkey--no larger than a deck of cards

Two starches (i.e. sweet potatoes, dinner roll)--1/2 cup serving each or the size of a computer mouse

Vegetables--the rest of your plate

More tips:

• Choose a smaller plate so you don’t fill up on too much.
• If you’re going to be a guest at someone’s house and expect a smorgasbord of unhealthy offerings, try filling up on fresh greens at home beforehand so you don’t overeat.
• Select sides you only get to eat once a year.
• Start eating the veggies first, then the turkey and sides.
• Go for a walk after the meal. Don’t just sit around!

More Help is here

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Colorful Weight Loss Ideas

There’s a lot more science to how much we eat than we think. According to a new study called “Plate Size and Color Suggestibility” published in the Journal of Consumer Research, the color of your plate affects how much food you eat.

When there is a low contrast of color between your plate and food, you will serve yourself and eat more food—as much as 22 percent more—than when there's a high contrast of color between your plate and food. Over time, this can cause extra pounds and an expanded waistline.

The study also found that reducing the contrast of color between your dinnerware and background (tablecloth, place mat) can reduce over-serving by up to 10 percent.

Takeaway: Don't just vary the color of healthy foods such as veggies and fruits on your plate--also work on dining with plates in a sharp contrast to what you're eating so you pay more attention to portions. Choosing a dining "background" with a low contrast to your plate will enhance the effect.

Another tip: Serve on small plates for smaller portions. The larger the plate, the larger the portions!

Winning Tip: Make a weight loss diet plan that gets results quickly and safely. Schedule an appointment with WeightLossNYC® today by calling 718-491-5525

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Weight Loss Nutrition

Maintaining a healthy weight and/or losing unhealthy weight is a science. What does it all boil down to? Calories, plain and simple.

You don’t have to obsessively count every single calorie, but here’s some food for thought if you want to lose weight or simply want to maintain it.

To lose weight, you need to consume less calories than the ones you burn (via exercise or typical daily activities).

To maintain your weight, you just need to consume the exact number of calories that you need and burn daily.

Figure out how many calories you need

Here’s a quick formula to estimate calorie needs on a daily basis:

Your Weight X 12 = Number of calories needed for weight maintenance

To lose about 1 pound per week: Reduce intake by 500 calories/day

Weight Loss Tip:

Make sure you’re filling up on healthy calories and not junk food.

Need help coming up with a healthy diet program you can actually stick to?

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Are You Eating to Satisfy Non-Hunger Needs?

“Building and keeping a structure to your meals maintains a signal to yourself to relax and eat normally, rather than snatch and grab snacking when under duress. [Furthermore] providing a healthy outlet for socialization helps you manage daily stress and foster stronger relationship and communication bonds.”
— Dr. Aron, Weight Loss Expert

Honest Food Needs and Fumbles

Address Your Physical Needs

• Tend to your health needs. Discuss with Dr. Aron if you have a pain or problem. Follow your treatment plan. Take your medication(s).
• Drink 6-8 glasses of water per day. You may need more on hot days, after exercise or eating salty foods, or based on medications you may be taking. Often people confuse hunger with thirst.
• Get enough sleep. It has been documented that lack of sleep makes some people eat more.
• Move your body. Human bodies are designed to move. After years of cutting back on requirements for physical exercise, the current recommendation is to exercise for a minimum of 30 minutes/day.
• Make exercise fun. If exercise isn't your thing, combine it with meeting other needs such as:
  
  • Socialization. Bike or walk with a friend. Take a class with a partner. Join a softball league. Learn a new dance.
  • Spiritual. Yoga or walking at the beach can feel spiritually satisfying.
  • Fresh air. Take a 20-30 minute walk—even in winter. Choose a sunny or less cold day, bundle up and walk. It clears your head, leaving you energized.
  • Care-taking. Take your children on a hike. Walk or run with your dog.
  • Personal Growth. Try a new sport. Take swimming or tennis lessons.

Satisfy Your Emotional Needs

• Companionship/socialization. Spend time with people you love and enjoy; connect with them often. Eliminate (or minimize if that's not possible) contact with people you feel bad or stressed around.
• Time to be alone. This may include sitting in silence for ten minutes per day.
• Spend time doing what you love. If you can't do this every day, make some time every week.
• Find constructive ways of dealing with interpersonal conflict. Take a class or read a book on what ails you. See a therapist or other healer if you need support.
• Identify your stresses and find coping mechanisms. Try new ways of coping if you still feel overwhelmed.
• Pay attention to and work on eliminating negative thought patterns. Re-program negative thoughts such as
  "I'm never as good as X"
  into
  "I'm learning _____."

Healthy Lifestyle is Your Choice

Start Losing Weight Today

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You Are What You Eat…

Calories: 1910
Fat: 137 grams, 12 grams saturated
Sodium: 1350

Calorie Guidelines

Calories: 1520
Saturated fat: 21 grams
Sodium: 2020 milligrams

Calories: 1956
Fat: 133 grams, 56 grams saturated
Sodium: 2741 milligrams

The total fat is comparable to eating nearly a stick and a half of butter!

Start Losing Weight, Today

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Overweight Ain’t So Great

A recent study found that healthy, nonsmoking white adults whose body mass index (BMI) indicated they were overweight had a 13% greater risk of death than those with a normal BMI. Obese subjects faced an increased risk ranging from 44% to 88%.

Visit WeightLossNYC.com to check your BMI

Body Mass Index (BMI)

BMI is one measure of height and weight used to determine overweight or obesity. Overweight begins at a BMI measurement of 25, obese at 30 and morbid obesity at 40.

Obesity & Mortality

Two-thirds of U.S. adults are either overweight or obese. A 5-foot 6-inch person is considered overweight at 155 pounds, obese at 186 pounds and morbidly obese at 248 pounds.

The study’s conclusions, published in late 2010 in the New England Journal of Medicine, are similar to those of three other large studies. The body of evidence supporting the finding that being even slightly overweight is associated with an increased risk of death is continuing to grow. It debunks the notion that a “few extra pounds” might actually be good for one’s health.

Even being a little overweight increases the risk of early death

The government–funded study analyzed 19 long term studies using each person’s BMI and checked to see who died during a five to 28 year follow up period. The researchers focused on people who were healthy at the study’s start, who were nonsmokers and did not have heart disease or cancer. The results were similar for women and men. Evidence suggests that for the same BMI level, African-Americans may have a lower risk of death and Asians a higher risk. Further research is needed to confirm this.

Lose Weight Every Week

Now is the best time to lose weight quickly and protect your health:

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Walk This Way

Medicine and Science in Sports and Exercise research has shown Americans walking less than other nations studied with lower obesity rates. Their conclusions suggest we try to increase our walking in our daily routines, as USA today has prepared some handy tips.

Fewer than 5,000 steps a day is considered sedentary;
5,000 to 7,499, low active;
7,500 to 9,999, somewhat active;
10,000 or more active

2,000 steps is a mile

Their suggestions are in addition to decreasing caloric intake, to add 3 to 4 thousand steps per day. Excerpts from their chart include:

• Taking a good 20 minute walk at lunchtime can account for 2,000 steps per day
• Four laps around a sports track is one mile, or 2,000 steps.
• At work, consider walking to people near you to communicate, over email or phone. Small distances over the day can add up!
• Take 100 step walk breaks during the day; Try taking longer walks in your routine including longer route to restroom, and extended walking before shopping at a mall.

Am I overweight?

You can use our free online health risk assessment tool to see if you are in the normal weight range for your height; and learn other facts about health and wellness pertaining to even a modest (10%) amount of weight loss.

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Get a Leg Up on Legumes

Foods that are high in fiber and protein will keep you full longer because they take longer to digest. The meat and bean group has the most protein; it includes meat, fish, poultry, eggs, beans, and legumes. Beans and legumes are high in fiber as well, as are whole grains, and fruit and vegetables eaten with their seeds and peels. Vegetables are very filling and very low in calories too.[1]

Dieting Tip: Make a Sensible Start

Process This: Eat Fresh or Frozen

Americans eat 31% more packaged food than fresh food ... A sizeable portion is … read-to-eat-meals like frozen pizzas and microwave dinners, and salty or sweet snack foods.[2]

Choosy Dieters, Choose This..

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Fiber it up

A diet high in fiber is satisfying and curbs your hunger. One easy and effective way to include it in your diet is to dine on something that may already be in your cupboard – and that’s none other than soup.

Often containing about 100 calories per serving, soup is healthy and usually packed with plenty of vegetables and fiber. This helps you fill more satisfied than less healthy foods, and keeps you from consuming too many calories overall.

Here’s the skinny on how you can slim down with soup:

• Go for the low-fat and low-sodium version to make it extra healthy.
• Add beans, lentils, additional veggies or tofu to create a more fulfilling meal.
• Steer away from creamy soups and head straight to the broth-based ones.
• Try a fiber-packed bowl of soup before a meal to prevent overeating.
• Can’t find the right soup to satisfy your hunger and taste buds? Make your own healthy homemade version.

Hungry for More?

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Sure we share the same Genes, Just not the same Jeans

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Facts, Jack

Do you read nutrition facts labels when you shop for groceries? Many people don’t, and don’t always have the time to. Many food manufacturers try to make things simple by placing logos on the product packaging proclaiming the items are smart choices or heart healthy — but might not be, making it ever more important to read those labels to keep your diet in check.

The FDA is currently trying to crack down on the food industry’s labeling claims that could mislead consumers. This comes after a group of major foodmakers, including ConAgra Foods, Kellogg’s and Unilever started a Smart Choices program in August 2009 that put a green Smart Choices checkmark logo on numerous food products.

These labels were also placed on foods that contain up to 50 percent sugar and represent up to as much as 80 percent of your daily fat intake. Some of the products highlighted the fact that they contain zero trans fats, but did not point out high levels of saturated fats.

That’s why the FDA sent the Smart Choices program a letter stating that it could confuse consumers into choosing processed foods over fruits and vegetables. The FDA is now in the works of devising stricter front-packaging labeling on food products and the Smart Choices program is suspending its operations.

Healthy Choices

Dr Aron can advise you on healthy food choices as an integral part of your weight loss regiment. Consider scheduling a consultation today.

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