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I revisit this important topic in my most recent Psychology Today “Thin From Within” blogpost. For more, check the “weight loss surgery” archive, left, as well.
Even with all the media focus on diet and weight, it’s not often that two significant stories appear in the same week. This week both the New York Times and the Today Show highlighted different findings that fine-tune our understanding. And both of them, in the end, point to key Eat Sanely messages.
The Times report summarized studies looking closely at low-carb vs. low-fat diets. While the findings are complex, the bottom line is that the low-carb diets, which did not skimp on fat, proved better. This doesn’t mean that all the successful dieters ate no carbs, though. In the end, the main take-away point is that refined carbohydrates, as in sugarey and processed foods, impair weight the most. Complex carbohydrates, as in vegetables, nuts, legumes, and whole grains, remain healthy food choices, along with high quality proteins and fats.
The Today Show (9/2/12) highlighted not so much what to eat, but the fact that you can “rewire” your brain to want good foods instead of junk. In sum, the more you eat “real” food—as in those proteins, fats, and vegetables—the more you’ll want them. Conversely, the less you eat sweetened and processed foods, the less you’ll crave them. Brain science proves what anybody who’s cut down on junk will tell you—the less you eat, the less you want, and vice versa. It takes some time and repetition, however—and that where your efforts come in.
So, those key Eat Sanely messages, have always included: 1.) eat real food, and 2.) practice, practice, practice, until choosing real foods becomes a habit, your new normal.
Here is a reprint of a post on my Psychology Today (PT) blog, “Thin From Within” (http://www.psychologytoday.com/blog/thin-within) that suits this time of year.
Fall, and Back-to-School time, lend themselves to resolutions. Think about it: This is a time of transition, often with a recommitment to routine. It’s a season, too, that lacks the pressure that charges New Year’s Day. Resolutions to change specific, sometimes small, habits are those most likely to succeed, in any season. Lists of “Eat Healthier” or “Eat Lighter” targets have caught on, appearing helpfully at years-end and elsewhere. These suggest small but significant changes that build toward better weight and health. This fall, however, I’m thinking of “Eat More Sanely” targets instead. Such targets surely bolster those aimed at diet. Attitude, self-care, and behavioral goals emerge here—and any one will render the desired weight and fitness goals more likely to happen, and more likely to stick.
As with other resolutions, you can easily scan a list and say, “I need to do all of these!” However, starting with an item that’s potentially manageable can make a bigger difference than you might think. Starting with this one, however small, lays the groundwork for others. This one can help build confidence and a readiness for further change. Also, with these kinds of targets, perfection doesn’t count. Getting started, and keeping at it, counts.
Here are eight potential “Eat More Sanely” targets that can spur important shifts. (Each item ends with a link to related reading to get you started.) Read the rest of this entry »
Media-watching is part of the Eat Sanely mission–how can it help us, and how does it hurt us, in our efforts to eat more sanely, be happier and healthier? Recently, more good news than usual seems to be emerging. For some updates, and thoughts on how to use the emerging information in your own personal efforts, see my most recent Thin From Within column at Psychology Today: http://www.psychologytoday.com/blog/thin-within/201405/saner-eating-makes-news-and-four-ways-use-the-news
Lately, a number of readers have rediscovered my April 12, 2011 blog, Be Kind to Yourself: It’s Better for Your Diet….judging by recent tweets and retweets. So, I offer the link here to make this still-timely article easily to locate: http://www.eatsanely.com/be-kind-to-yourself-its-better-for-your-diet
Here is a recent Thin From Within entry from Psychology Today:
It’s a common question, with an answer that has shifted over time: “How often should I weigh myself?” asks the person hoping to lose. That person may well know the excitement of seeing the lower number….as well as the distress that an unchanged—or worse, higher!—number can bring. More than once, this same person may have experienced the “weighing in” as the “giving up” point of an effort to eat differently. Read the rest of this entry »
Read this recent post on my “Thin From Within” blog at Psychology Today!
Read here my recent Psychology Today “Thin From Within” blog: http://www.psychologytoday.com/blog/thin-within/201401/how-diet-books-can-help-you-lose-weight
At this time of year, we’re bombarded by new advice. Here’s how to make sense of it.
Just as surely as December brings candy and and egg nog, January brings weight loss plans. If you’ve followed my previous years’ resolution blogs (see the Holidays archive), you know that I lean toward the one or two small changes that stick. The overhaul-everything-January-1st approach doesn’t boast a good success rate, after all. This year, I’ve noticed more of a trend in the popular press toward that favored idea: focus on eating more vegetables, for instance, or improving your breakfast. Here I round up some of the most helpful articles I’ve seen recently:
On eating more vegetables Here’s a change that allows you add, rather than cut down. Eating more vegetables can improve your health, whatever happens weight-wise, and tends to help a lot in the weight department, too. These articles may ease your way to those additional servings daily:
*Eat Two Pounds of Vegetables (Rule #1)
*Healthy Habit #1: Eat 3 More Veggie Servings Each Day
*Vegetables: More and More and More!
And/or nuts! Research backs what many nutritionists and diet coaches have long promoted—nuts may be high in calories, but a little goes a long way in terms of keeping you full and ultimately eating less.
*Are Nuts a Weight Loss Aid?
On learning portion control We Americans tend toward very large food portions. It takes effort, and time to get used to and satisfied with, more moderate ones. These articles offer helpful strategies for getting that process going:
*The Power of Portion Control
*What’s Your Portion Personality (10/13 issue, Cooking Light, Nutrition Made Easy, by Phillip Rhodes) Read the rest of this entry »
Maybe you’ve worked really hard to lose weight this year. Maybe you’ve started eating better, no matter what your weight. Maybe it’s been on-again/off-again, but you’re pushing for more “on-again”. No matter what, this is the “perfect storm” season for backtracking: lots of tempting food, everywhere. Stress, family pressures, too much to do. More alcohol, less sleep. Routines out of whack. It’s hard to avoid setback, yet so rewarding when setback’s at least minimized. January 1st comes soon and hard enough without 10 pounds to lose.
To help you through, check out these links, to the Eat Sanely holiday archives (note especially “The Joys of Just Maintaining“), and to our favorite help-you-through-the-holidays articles from. Some of this support hones specifically on the holiday overloads; some can serve you well all year long. Read the rest of this entry »
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