Diabetes and Lipid Clinic of Alaska

 

 


Weight Loss Strategies to sink your teeth into!

Chew properly

Digestion begins in our mouth and it takes ~20 minutes for our stomach to be communicating with our brain about satiety, making sure to chew multiple times and slow down our speed of eating is extremely important. If you usually eat “on the go” you are really going to have to work hard at changing this one.

Eat “breakfast”

Whether you actually call this “breakfast” or not, you should be eating a small meal or snack within 1-2 hours after waking up. (And no, only drinking coffee does not count). Most people’s “hunger cues” don’t’ start kicking in until 1-2 hours after actually waking up.

Eat WITHOUT the TV
People who eat while watching TV have a higher risk of eating more food in general, due to being distracted and generally they “tune out” their hunger cues which will tell them when they are actually full.

IncreaseFiber

How many grams of fiber are you currently eating in one day on average? Fiber helps with increasing feelings of having eaten and feeling satisfied (not to full, not to hungry). Current recommendations are approximately25-35 g fiber total daily. See if you can get ~8 g per meal, and 3+ with each snack. Aim to get your fiber from food, rather than pills or supplements if possible.

Don’t skip meals

If you are skipping meals, you are already turning off your “hunger cues” and reprogramming your body’s natural behaviors. You should be eating a minimum of 3 small meals a day. Most people who are getting their exercise need 3 small meals of a minimum of 30g carbs and 300 calories, with 1-2 snacks of a max of 15g carbs and 150 calories.

Exercise

Yes, it IS that important. And YES we do mean daily. For general health benefits, current recommendations are a minimum of 30 minutes of collective, moderate to intense levels of physical activity daily. However, if you are wanting to lose weight and maintain that weight loss, current research and recommendations are closer to 45 -75 minutes of collective, moderate to intense levels of physical activity on 5 or more days per week. But remember gradually increasing conditioning of daily activity is key. Try to begin with a 10 minute session, twice a day… and gradually increase duration, frequency, or intensity every 3 to 7 days as tolerated.

“Preplan” and “Pre-Portion” foods for meals and snacks –


Have you ever been told “don’t go grocery shopping when you are hungry?” This principal applies for good eating habits… get ahead by planning ahead with various options, and always have 1-3 various choices for healthy meals and snacks available (within arm’s reach or in your line of sight) – this will help fend off other temptations.

Aim for 3-5 colors of the rainbow with each meal – the more colorful, generally the more varied and nutrient rich the meal will be. Eating should be enjoyable and appeal to all your senses!

Drink water

If you are not drinking at least 48 oz of water daily, you may easily be confusing your “thirsty” cues as “hunger” cues – this could be causing increased intake of unnecessary calories. Drink 4-8 oz of water both before eating, and again if you are considering “seconds.” Also water has no calories! Yeah! Keep a Food and Exercise Log – It is scientifically supported that most adults underestimate their calorie intake and also overestimate their physical activity levels. Don’t sabotage yourself by doing this! Keep a logbook -Track how much, and when you eat; also include your exercise on this list. If you have made previous attempts at weight loss, without success, you need to try to keep 2-4 days worth of logs to help better identify what is sabotaging your efforts! This record can also help you reflect on your successes!

Daily Regular Exercise


Yes, it is THAT IMPORTANT that it is listed multiple times in this list of tips… are you moving yet?

Chew your calories, rather than drinking them

Instead of fruit juices, eat the actual fruit instead. This will help with feeling of fullness and will generally have more nutritional “bang” per calorie you consume! (Frozen fruits, or “canned in light syrup” are great options, in moderation, when fresh fruits are not in season or not available).

Limit eating from a Window or Box


This means if you tend to eat at fast food or other restaurants, where you get your food from a window or take it to go in a box, you are going to be facing even more challenges… with portion control, with nutrient value, and with saturated and trans fat content. Try preparing and taking your meals (and snacks) 1-2 more days of the week than you already do – with more practice this will become easier for your stomach and for your $ pocketbook $!

Wait 20 minutes if you must have a second portion of food!

For more information, please consult with the medical professionals at Diabetes and Lipid Clinic of Alaska.

The information on this Web page is provided for educational purposes. You understand and agree that this information is not intended to be, and should not be used as, a substitute for medical treatment by a health care professional. You agree that Diabetes and Lipid Clinic of Alaska is not making a diagnosis of your condition or a recommendation about the course of treatment for your particular circumstances through the use of this Web page. You agree to be solely responsible for your use of information contained on this Web

Return to Top