Especially during life’s turbulent times (including holidays…) setting a rule for yourself either to maintain your weight or keep weight gain to a minimum (for example the “5 pounds rule”) is the key to long term success.

Current medications will definitely help as intended, but you need to practice these three important elements:

(1) periodic self-monitoring, which could be as simple as weighing yourself regularly.

(2) troubleshooting, or recognizing old habits re-emerging and analyzing any new bad ones.

(3) taking corrective actions when needed and going back to the original plan.

“Core Behaviors” *

Eating

  • Select “super foods” with maximum nutritional value for relatively minimum calories. These are vegetables (and fruits) rich in FIBER and vitamins.
  • Eat lean protein. A small serving in every meal.
  • Drink more water. “I drink only water” is a phrase I love to hear from my patients now.
  • Avoid saturated and trans-fats and sugar. Say “No!” to cookies! chocolate! crackers! ice cream!

Exercising

  • Turn up your “caloriemeter” big time! And know that the heavier you were, the more exercise you need after weight loss. Sorry, this is body metabolic rate math.
  • Invest in building muscle. The best calories burning machine and most important fitness factor.
  • Enjoy the extra good feeling you get from staying physically active.

Coping

  • Take time to de-stress. And remember stress is a powerful trigger for weight gain. You may not be able to change your whole world but at least make sure to read the “beware of dog” sign.
  • Think “change your mind, change your body”. Optimistic attitude is everything here.
  • Strengthen your mind-body connection. You eat when hungry and stop when full. Simple?!

 

I know after reading this list you feel as if we are asking you to become a personal health coach. I am sure your family and friends will think the same when they hear you talking about these rules and see you practicing your new habits. We say, healthy living is and should be a family affair and a whole social pattern because believe it not “you are not alone, anymore!” Dr.Moe

 

(*) Source: Dr. Kushner’s Personality Type Diet book