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.

Hungry puppies
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…”. You are pleasantly full.

Stop eating before this point…

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

8 Very Full — Feel 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 Feel so full you may be sick (binge fullness).

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 | Payoffs from Losing Just Five Pounds

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If you resolved to lose weight at the beginning of the year, but haven’t reached your goal, here’s some good news. You really don’t have to lose that much weight to reap huge health benefits.

How Losing Just Five Pounds Boosts Your Health

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Lower Blood Pressure

  • The American Heart Association says if you are overweight, losing as little as five pounds may help lower blood pressure.
  • Lowering blood pressure reduces risk of stroke, heart disease, heart failure, and kidney failure.
  • The National Heart, Lung and Blood Institute says for every 20 pounds you lose, you can drop systolic pressure 5-20 points. That is, drop a pound, drop a point.

Improve Urinary Incontinence (UI)

Simbolo toilette, bagno uomo e donnaLosing weight reduces risk factors for many medical conditions, especially heart disease, stroke, and type 2 diabetes. Now, there’s a new benefit that can be added to the long list of health benefits: reduced urinary incontinence (involuntary urination). About 25 million Americans have urinary incontinence and about 25% are men. About half of U.S. women over age 65 leak.

Causes and Cures for UI

  • Gravity, aging tissue, and hormonal changes all contribute to urinary incontinence.
  • Increased pressure on the bladder during pregnancy and as well a weakened or stretched pelvic floor from childbirth can cause incontinence.
  • Losing five pounds can reduce the stress on the pelvic floor and reduce incontinence significantly.
  • A UCSF study of over 338 women (average age of 53), those who lost an average of just three pounds reported 28% fewer urinary incontinence episodes. Those that lost 17 pounds had 47% fewer episodes. These outcomes improved quality of life measures. The study strongly suggests weight loss decreases incontinence episodes, and a reduction of intra-abdominal pressure (due to central obesity, i.e., belly fat) on the bladder and pelvic floor is possibly why.

Weight loss is an effective, nonsurgical, and noninvasive treatment and should be considered a first line therapy for incontinence. Incontinence drugs have side effects (e.g., dry mouth, dry skin, dry eyes, constipation, upset stomach), and it has been reported that 50% of women discontinue drug treatment within one year because of the side effects.

Improve and Prevent Arthritis Symptoms

  • Osteoarthritis is the leading cause of disability in the U.S.
  • When you carry extra pounds it puts huge pressure on your joints and puts you at risk of osteoarthritis (degenerative “wear and tear arthritis”).
  • In knee osteoarthritis, the cartilage in the knee joint gradually wears away. As the cartilage wears away, the protective space between the bones decreases. The deterioration of the “shock absorber” can result in bone rubbing on bone, pain, stiffness, loss of movement in the affected joint, and painful bone spurs.
  • Wake Forest University conducted an 18-month diet and exercise study on sedentary, overweight, older adults with symptomatic knee osteoarthritis. They concluded that for each pound of weight lost, each knee bears four pounds less pressure per step.

Amount of Knee Pressure When Walking

Senior woman power walking on a Gulf Coast beach.

  • If you lose five pounds, you reduce 20 pounds of pressure bearing down on each knee which can lessen pain.
  • When walking one mile (assuming 2,000 strides per mile), a five-pound loss in weight would be a reduction of more than 40,000 pounds of accumulated pressure on each knee.
  • Walking on an incline, walking up/down stairs, squatting, and jogging significantly reduce pressure on each knee even more.

Apple c heart symbol_40x54Fit Tip: Aim for losing a little weight versus a lot. It’s less daunting and the scientific evidence is clear. You’ll receive the health payoffs long before you drop large amounts of weight.

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KRON 4 | Managing Childhood Heart Disease

Although you may not see heart attacks and strokes until middle age, the process of cardiovascular disease can begin early in life — often as children. If you’re a parent, grandparent, or caretaker of children, this information is vital to their longevity. Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I talk about how to identify who’s at risk and what can be done to prevent or delay it.

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Risk Factors for Heart Disease in Children

In a study of young American children, over 50% of children aged 10-14 years showed evidence of early heart disease (fatty streaks and plaque accumulated in the arteries). A higher risk of cardiovascular disease (CVD) is associated with:

  • Obesity
  • Hypertension (high blood pressure)
  • High cholesterol
  • Diabetes
  • Family history of CVD
  • Smoking

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Inactivity at any age can lead to lifelong habits and result in developing chronic diseases, such as obesity, type 2 diabetes and cardiovascular disease.

Better in School  

  • An American College of Sports Medicine research study found that kids that engage in vigorous-intensity activity were better able to concentrate and even exhibited fewer behavioral problems than kids that participated in moderate-intensity activity.

Vigorous exercise is performed at a higher intensity and is continuous, such as soccer, basketball, football, ice skating, beach volleyball, baseball, softball, jump roping, swimming, and singles tennis.   Continue reading “KRON 4 | Managing Childhood Heart Disease”

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”

Meat Diet and Early Puberty

A diet high in meat may cause early puberty in girls according to new research.  It found that 14 per cent more seven-year-old girls started their periods by age twelve when they ate over twelve servings of meat per week versus four.

One hundred years ago, girls began puberty at age 14 (and boys at age 16).  Girls who start their periods early face a higher risk of breast and ovarian cancers and heart disease. Although further studies are needed in other populations, evidence suggests it’s healthiest to consume less meat.  Researchers agree that something is affecting our children, whether it’s chemicals, hormones or inactivity.   Continue reading “Meat Diet and Early Puberty”