Frequent restaurant goers consume far more calories, fat, saturated fat and sodium then people who eat most of their meals at home. There are ways to avoid overeating and gaining weight
by having a plan. For some people this plan includes drinking specific beverages, while for other people this plan means choosing specific low-calorie, high fiber meals one hour before going to dinner. For everyone, it means learning how “to order” your favorite restaurant meals so that they get to you without all the fat and calories. We can help you to find out what, specifically, you should do to prevent overeating when dining out and we can teach you how to order your meals so that they arrive at your seat healthfully, yet still tasting great.
Want a healthy snack that will fill you up without filling you out? Try air-popped popcorn. With a great crunch, plenty of fiber and low in calories (only 31 calories per cup!), it’s sure to keep you satisfied without adding on the pounds. Try seasoning with a dash of cinnamon, or for a flare, add paprika.
Want the flavor of butter without the calories and fat? Try “I Can’t Believe It’s Not Butter” spray. (Just make sure to stick to the spray, it is calorie-free, sodium-free, and full of flavor.)
We can help you to find other great snacks that you will love without hating your waistline in the morning.
Researchers show that cravings are like a wave in the ocean. The craving starts and escalates, but then it peaks and subsides. Know that it will subside. When a food craving strikes, imagine yourself like a surfer. Ride the wave until it vanishes. Distract yourself from the craving: Ideally, do something unrelated to eating. Try taking a walk, or a hot bath. Practice yoga, take a nap, or give/get a massage.
In 20 minutes, reevaluate the situation. The craving has probably diminished. So, now what are you going to do about it? You can more rationally decide what, if anything, you are going to eat, and how much of it you’re going to eat. As in surfing, practice makes perfect; the more you practice riding the wave, the easier it becomes.
| 3 ounces of meat, poultry or fish |
deck of playing cards or a cassette tape |
| 1 ounce of meat, poultry or fish |
matchbox |
| 1 cup fruit, yogurt |
Baseball or tennis ball |
| 1/2 cup vegetables, pasta, rice or fruit |
1/2 baseball |
| 1 medium potato |
computer mouse |
| 1 cup chopped fresh leafy greens |
4 lettuce leaves |
| 1 ounce cheese |
four dice |
| 1 teaspoon fat (like peanut butter) |
tip of your thumb |
| One cup pasta, potatoes or vegetables |
About the size of your fist |
| One ounce of nuts |
About one handful |
We can show you how many servings you personally need of each, everyday in order to attain your goals. Also we’ll teach you how to use your own hand as your ultimate serving size guide at every meal.
- Tricky at restaurants. We’ll teach you how to eat the right amount of food for your individual needs yet, still feel satisfied. The good news is that you can always welcome an order of steamed vegetables or a side salad (of greens and other veggies) to your plate, no matter how large the portion!
- (If you are easily tempted, ask for half your meal to come in a doggy bag, before your meal is served)
- Eat more vegetables, (at least 3-5 servings daily)
- Eat more fruits (2-4 servings daily)
- Eat more beans (at least 3 times a week)
- Eat whole grains instead of refined grains. Choose whole wheat bread, oats, brown rice instead of white bread and white rice
- Most people overdo it when it comes to grains. We’ll teach you how to apply our basic rule of thumb for weight loss so that you know exactly how much grain you can and should eat at every one of your meals and snacks.
- Lean cuts of beef (trim all visible fat), skinless chicken and turkey breast, and fish
- Beans
- Low-fat and nonfat dairy products only
- Calories add up quickly with no health benefits. We’ll teach you how you can still enjoy your treats without gaining weight.
- Animal fats are responsible for clogging your arteries and raising your cholesterol (This includes butter!)
- Junk food like soda and baked goods pack the pounds on and cause your teeth to rot
- More is better, especially for weight loss
- Never turn down a chance to walk or get up from your desk, even small movements will burn more calories!
If you think that weight loss is all about cutting foods out- you’re missing a big part of the picture. Eating more of certain foods can actually help you to lose weight!
Grandma called our secret weapon roughage, and you may know it as mother nature’s pipe cleaner, however, it is now being called The Dieter’s Secret Weapon.
What is the Dieter’s Secret Weapon?
FIBER!
That’s right, you read correctly…fiber is just about the best thing around if you are watching your weight.
Because fiber makes calories disappear. Several studies have shown that people who doubled their intake of fiber from 12 grams of fiber to 24 grams (most health organizations recommend that you consume about 30 grams of fiber a day) actually cut their calorie absorption by 90 calories a day! That’s a 10-pound weight-loss in a year, without even stepping on a treadmill!
How does fiber prevent calories from ending up on your rear-end and on your belly?
Fiber actually mops up molecules in your digestive tract, such as carbohydrates, fats and sugars- and their calories and sweeps them out of your body. (Fiber is the cell walls of plants, which you can’t digest.) What’s more, since you can’t digest it, fiber adds satisfying bulk to food, yet without calories! And, fiber takes longer to work its way through your digestive tract so it staves off hunger! So if you want to fill up and not out, eat foods with fiber!
| ½ cup Kelloggs All-bran w/fiber |
13 grams |
1 medium apple, with skin |
3.7 grams |
| 1 cup kidney beans |
9.0 grams |
1 packet oatmeal, flavored |
2.6 grams |
| 1 cup whole wheat spaghetti |
6.3 grams |
½ cup cooked broccoli |
2.6 grams |
| 1 medium potato with skin |
4.6 grams |
1 slice whole wheat bread |
2.6 grams |
- Lowers cholesterol- Soaks up fats and forces them through the body before they can do any damage
- Lowers risk of heart attack
- Lowers risk of high blood pressure
- Lowers risk of stroke
- Powerful weapon against Type II diabetes (slows glucose absorption)
One word of caution, if you currently don’t consume very much fiber, gradually add foods with fiber to your diet. Adding fibrous foods too quickly can make your stomach hurt by causing gas and bloating.
