Archive for the ‘Habit Changes’ Category

Women’s Health Articles

Tuesday, April 14th, 2015

Dr. Katz is quoted on occasion in Women’s Health magazine articles – most recently on “jumpstarting” your diet.   Earlier, in January, she contributed to the dialogue on resolutions.

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The Best Diet is the One You’ll Stick With

Friday, April 10th, 2015

“For any given person, it’s really a matter of what can they stick with,” says Michael Jensen of the Mayo Clinic, summarizing an extensive review of long-term weight loss studies. In other words, whether a person loses with low-carb, Paleo, Mediterranean, or some other diet, what matters most is not the diet type, but whether or not that person’s still on track beyond the six-month point. Staying on track for a year or two, and then forever, is what promises the best and most lasting results for improved weight and health. This bottom line seems to emerge whenever diets are compared over longer periods: there are no magic bullets, and the best diet is the one you’ll stick with.

What will you stick with, though? That question itself can be hard to answer. Depending on the search terms you use, you can find over 69,000 diet books on Amazon.com (that’s for “Health, Fitness and Diet”). And the site promises, in addition, over 5,000 new releases within the next ninety days. How do you possibly know which regime will suit you, which advice will help?

The Best Diet

When I think of “the best diet is the one you’ll stick with”, I envision a two-part project.   Each part deserves thought, and usually also time for learning and trial-and-error. First, the question of what will indeed suit you needs answering. Many people, I find, know pretty much what this is. Melanie, for example, absolutely knows she feels best, loses weight, and cuts cravings when she eats a very low carbohydrate diet.   Jacqueline, however, hates eating all that meat and prefers a more vegetarian routine. She finds that avoiding sugar is the key for her to stay on track. Mark always does best when he puts the limits on eating out and focuses on simply eating a little less at each meal—portion control. Once he does that, the rest seems to fall in place. (more…)

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Weight Loss Surgery and Sane Eating: Can they coexist?

Monday, September 15th, 2014

I revisit this important topic in my most recent Psychology TodayThin From Within” blogpost.   For more, check the “weight loss surgery” archive, left, as well.

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HEADLINES POINT TO SANE EATING

Thursday, September 4th, 2014

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.

 

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EAT SANELY FALL RESOLUTIONS

Thursday, September 4th, 2014

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.) (more…)

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Sane Eating in the News: And How to Use the Info….

Friday, May 9th, 2014

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

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Weighing in on “Weighing In”

Thursday, April 10th, 2014

 Here is a recent Thin From Within entry from Psychology Today:

(http://www.psychologytoday.com/blog/thin-within/201404/weighing-in-weighing-in

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. (more…)

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How Can a Diet Book Help You Lose Weight?

Friday, January 17th, 2014

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.

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TOOLS, IDEAS, AND INSPIRATION: Eat More Sanely in 2014

Friday, January 3rd, 2014

 

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:
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Eat Two Pounds of Vegetables (Rule #1)
   *Healthy Habit #1:  Eat 3 More Veggie Servings Each Day
   *Sustainable Resolutions
     *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:
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The Power of Portion Control
    *What’s Your Portion Personality (10/13 issue, Cooking Light, Nutrition Made Easy, by Phillip Rhodes) (more…)

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Holiday Damage Control: It’s That Time Again

Thursday, November 21st, 2013

 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. (more…)

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