KRON 4 | How to Stop Dieting and Lose Weight

You eat all the right foods — big leafy salads, bean soups, salmon, oatmeal and other whole grains — but you still can’t lose weight and worse yet, you may have even tacked on some extra pounds. Here’s why HOW you eat is just as critical as WHAT you eat to shed those stubborn pounds.

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Eat instinctively, that is, eat when you’re hungry and stop when you’re full.

‘Reach and Eat’ Behavior

Reach and eat behavior is mindless eating. It’s automatic. You eat without asking yourself, “Am I hungry?” or “Am I full?”.

‘Reach and Eat’ triggers: 

  • Walking past a vendor on the street
  • Driving by a burger drive-through
  • Passing a bowl of candies or food samples
  • Walking into the office snack room
  • Stopping at a gas station convenience store

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Use ‘The Hunger Scale’ to Lose Weight (a.k.a. How to Stop Dieting)

Losing weight requires two key fundamental habits:

  1. Recognizing your own levels of hunger and fullness (satiety)
  2. Acting on your body’s hunger and satiety signs

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The Plus Side to Using The Hunger Scale

You decide what and how much to eat and cultivate a healthy relationship with food. Instead of focusing on external cues (i.e., being told what you should eat), you get to focus on your own internal cues (i.e., your level of hunger/fullness, cravings).

As a baby or toddler, you likely ate naturally when you were hungry, and stopped when you were comfortably full. Use “The Hunger Scale” as an easy tool to help re-learn how to eat. Master it, and you can lose weight without “dieting”.

The Hunger Scale

Tune out those external cues, such as what to eat and when to eat. Instead, listen to your own feelings by practicing ‘The Hunger Scale’ habit.

Don’t wait this long to eat…

1 Ravenous — “I’m starving!” Dizzy, weak, nauseous, shaky. You’re so hungry you’ll eat anything.

2 Uncomfortably Hungry — Lots of stomach growling. You are over-hungry and pre-occupied with hunger. You’re irritable, have low energy and a headache. Feel like ordering everything on the menu.

Eat now, then stop…

3 Very Hungry Stomach is beginning to growl. You have hunger pangs. The urge to eat is strong.

4 A Little Hungry — Beginning to feel hungry. It’s time to think about what to eat, but you can wait to eat.

5 Neutral (Neither Full Nor Hungry) — “My mind is on things other than food.”

6 Satisfied and Light — “I could eat more but…”. Pleasantly full.

Stop eating before this point…

7 Full — Slightly uncomfortable. You won’t be hungry for 3 to 4 hours.

8 Very Full — Feeling stuffed. Need to unbutton your pants. You don’t want anything else. “I ate more than I needed to.”

9 Very Uncomfortably Full Feel heavy. Thanksgiving full. Your stomach aches.

10 Painfully Full Binge fullness. So full you may feel sick.

Stay in the range of No. 3 (Very Hungry) to No. 6 (Satisfied and Light). When you do, you’ll lose weight AND feel more energetic.

Apple c heart symbol_40x54Fit Tip: Become an “intuitive” eater by becoming reacquainted with your hunger and satiety signals. Eating mindfully also means eating slowly. Changing an eating behavior is not easy, so give yourself lots of time to practice The Hunger Scale habit.

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KRON 4 | The SMART Way to Lose Weight

VIDEO: Weekend anchor Marty Gonzalez on KRON 4 Morning News Weekend and I talked about the woes of New Year’s resolutions…

How many times have you resolved to lose weight at the start of each new year, but the year went by and you hadn’t lost an ounce — or perhaps you gained weight? I explain why and provide some tips to make this year’s weight loss effort a successful one.

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How’s Your New Year’s Resolution Working for You?

exercise new year_600x600_dollarphotoclub_73123624If you made a promise to exercise more starting on the first of the year, three months have now passed. If you enthusiastically invested in the latest and greatest home fitness equipment or a membership at the nearest gym, how many hours have you logged in so far?

If you’ve had trouble sticking with your exercise regimen because it’s become too hard, too boring or just too _____ (you fill in the blank), here’s a New Year’s Resolution ‘addendum’ that may help.    Continue reading “How’s Your New Year’s Resolution Working for You?”

10 Ways to Lose Weight Without Sweating

If you’re trying to lose weight, join 69% of American men and women over the age of 20 who are also overweight or obese. Don’t fret. Here are 10 things you can do that’ll shed some pounds AND don’t involve walking on a treadmill, riding a bike, or running around the block.

Of these 10 things, how many do you do now? DO YOU…

☐ Stop eating when distracted by the TV, computer, phone, or a magazine/book?eating at work_dollarphotoclub_51568892_600x469

 

☐ Eat on a smaller plate? Do you eat on a 9″ dish versus an 11-12″ hungry man dinner plate?

Use smaller utensils or chopsticks and take smaller bites of food?

☐ Always sit down to eat?   

Chew slowly and steadily? Do you chew until your food has lost all of its texture or is liquefied?

☐ Finish chewing and swallowing completely before taking another bite of food?     Continue reading “10 Ways to Lose Weight Without Sweating”

Fit TV | Undersleeping and Overeating


VIDEO: If you’re running on too little sleep, here’s how it can affect your waistline. Karen Owoc, The Health Reporter, hosts this compact segment of men’s health and fitness news in The Men’s Health Minute.