How grazing, grabbing, gulping and gorging can bring you farther away from meeting your weight loss goals.
There are a colleaction of poor eating habits commonly engaged in that will often lead to weight gain. These habits are generally mindless, meaning they are frequently done without much thought. Constant snacking, serving oversized portions and downing high-calorie beverages instead of water can add several hundred extra calories to your diet every day. If you aren’t careful these goal-thwarting behaviors can seriously undermine your weight loss progress.
Optifast weight loss program
The Optifast weight loss program in New Jersey replaces the foods you currently eat with low-calorie, nutrient dense meal replacement products, but the OPTIFAST plan can’t replace your eating behaviors, too. While following the Optifast program it is up to you to make significant changes in the way you consume foods.
Just about everyone is guilty of having a few bad habits here or there. Try your best to avoid engaging in these four G’s of negative behavior:
- Grazing: This is mindless snacking that happens gradually over time, like when a bag of chips is open on the counter and you slowly make your way through it over the course of a couple of hours. Grazing also refers to munching on leftovers while doing the dishes .
- Grab and Go: Do your best to make time for your meals. While many of the Optifast weight loss products are great to eat on the go, most times a quick bite on the run turns into a drive-thru stop. Schedule your meals ahead of time so you are never rushed to eat.
- Gulping: When you gulp down a beverage you are barely giving yourself time to taste it. When you are so thirsty you can gulp down a whole glass, make it water. High calorie juices and sodas should play a minimal role in your diet, but when you do have them, make sure you are just sipping.
- Gorging: This is like binging. When you gorge you are eating way more than your body wants. Gorging is especially common at family get-together’s and on special occasions.
Chances are you’ve engaged in at least one of these behaviors a couple of times in your past. Whether they are something you struggle with frequently or not, make an effort during your OPTIFAST program to develop healthier eating habits. Creating a positive eating style now can help you during your transition back to traditional foods.
Whatever you wish to accomplish in life, there are three fundamental steps you’ll have to take to get there.
- Set your goals
- Make a plan
- Monitor your progress as you set those plans in motion
At the onset of your Optifast weight loss program you and your weight loss doctor will make a realistic goal that you can work towards.
How to Monitor Weight Loss
The nice thing about the OPTIFAST program is that it encourages weight loss at a faster rate than you may lose weight on your own or through a non-medical diet plan.
Most Optifast plans last about 18 weeks, including an active phase of rapid weight loss followed by at least six weeks of transition, and then maintenance. While the 18 weeks may fly by fast, this is a long time to move forward without stopping and evaluating your progress along the way.
Scheduling regular appointments with your doctor can ensure that you are moving in the right direction, and will give your weight loss specialist a chance to make any changes to your weight loss program to keep your health optimal. But even at home there are ways you can track your progress and monitor how well you are doing.
Keeping a journal is shown to be one of the most effective habits one can develop when trying to lose weight. Writing down details like the foods you eat, your exercise habits and other details about your day can increase your personal accountability and help you stay on track towards reaching your weight loss goals.
Here are several tips to help you get started keeping a weight loss journal:
- Get a small notebook that you can keep near you at all times.
- Consider using a smartphone application like “Lose It” to log your food and exercise.
- Log details about how you feel as well as what you eat.
- Make entries in your weight loss journal as often as you feel comfortable.
On the Scale
The bathroom scale is one of the most widely used tools for measuring weight loss. While weighing yourself can give you a clear understanding of how you are progressing towards your weight loss goal, this shouldn’t be the only method of monitoring that you turn to.
The scale can be deceiving, and stepping on it too much can grow frustrating and discouraging. Consider these tips when weighing yourself:
- Only weigh yourself once a week
- Keep a log of your weight level so you can track your progress overtime
- Weigh yourself at the same time of the day, like first thing in the morning
- Wear light clothing when weighing yourself
It is up to you to be accountable to yourself and follow your plan. The best way to know if you are working in the right direction is to monitor your success along the way.
Joining together for food and drink is one of the most fundamental aspects of human interaction. We crave socialization and friendship almost as we crave foods. We meet with friends and family members to find support and encouragement, to laugh and to cry, and to feel connected with another person for at least a short amount of time. During your Optifast Program, the support and encouragement of your friends and family members can be a great asset as you lose weight. But meeting for food and drinks becomes a challenge when you’ve committed to a full-meal replacement diet.
The average length of our Optifast program is 18 weeks, with potential to go longer. The thought that you can go four months without sitting down to eat with any friends or family members might be a bit far-fetched. As time goes on you’ll be faced with family meals at home, with special occasions and with invitations to see friends.
Eating at Home
During your weight loss program, your home can either become a haven of encouragement or mine-field of temptations. It all depends on what you put in it.
Talk with your family members about your weight loss goals and explain to them how your OPTIFAST plan will work. Then, come up with a plan together that can keep everyone happy and satisfied as you focus on improving your health.
Here are a few tips for a healthier home during your Optifast program:
- Be aware of your greatest weaknesses and keep your home clear of snacks that will be difficult to avoid.
- Ask family members not to leave food sitting out in the kitchen. Think: Out of sight, out of mind.
- After dinner, pack leftovers into serving-size Tupperware for other members of your family to eat.
- When you sit down with your family, have an OPITFAST meal prepared for yourself.
A 2011 survey found that the average American dines out between four and five times a week. Between breakfast, lunch and dinner, this adds up to just over 20 percent of our weekly meals.
Of course, not all of these meals out are social events. Time crunches and busy schedules cause many people to start perusing menus to have an easy meal. During the OPTIFAST program, this type of dining out can be easily avoided as the meal replacements are quick and easy to prepare. Dining out with friends or family may be more difficult to avoid.
Consider ways that you can avoid temptations at restaurants and stick to your OPTIFAST plan:
- Call a restaurant ahead of time and find out their policy on meal replacements. Many restaurants will permit someone who is part of a larger party to bring their own meal replacement into their establishment.
- If you do not feel comfortable eating your Optifast product in front of company, then eat beforehand. When you arrive at the restaurant, order a glass of water and decline tastes of other people’s food.
- Don’t even open the menu. The longer you think about other foods, the more likely you are to break from your Optifast plan.
- If possible, try changing dinner plans to after dinner plans. Meet at a café where you can have a cup of tea or a black cup of coffee.
Don’t sit down at a table without a plan in place concerning what you are going to eat, when, and how much of it. Whether you are eating at home or dining out with friends, try being open about your rapid weight loss goals. You may find that dining together is a great way to get support from your loved ones as you stick to your weight loss plan.
Family dynamics will have a large influence on your eating habits throughout the course of your life. The problem is that not everyone comes from a particularly healthy family. Moms and Dads have their own struggles with eating behaviors that they too often pass down to their kids—something you may be familiar with if you are a parent now, yourself.
Many people struggle with learned behaviors from childhood that make it difficult to lose weight. These might include:
- Snacking habits
- Food preferences
- Portion sizes
- Meal times
- Produce variety
- Cooking habits and interests
The Optifast New Jersey program presents you with an opportunity to re-evaluate your existing eating behaviors and develop healthier dietary habits that will help you maintain your weight loss long-term. This can help you to develop a healthier relationship with food, and give you the tools to become a positive example within your own family.
Correcting Poor Eating Habits
As the saying goes, “old habits die hard.” This is especially true when it comes to eating habits, as hunger can make it challenging to think clearly and make healthy choices.
Correcting negative eating habits is a two-step process. First, you have to identify what habits should be changed. Examples of negative eating behaviors include:
- Tendency to clear your plate, despite oversized portions
- Habit of eating when you are not physically hungry, as a result of stress, social pressure or other reasons
- Consumption of high-calorie beverages
- Poor snacking habits
- Tendency to skip meals
Once identified, replace those poor habits with healthier behaviors. Simply stopping a habit is difficult. Replacing a negative behavior with something positive can make the adjustment easier. This may include:
- Purchasing Tupperware to make storing leftovers easier
- Filling your home and office with healthy snacks that will encourage you to make healthier choices
- Choosing to drink water instead of caloric beverages
- Having small, ready-to-go meals like the OPTIFAST products nearby, so you aren’t pressured to skip a meal
The Optifast weight loss program provides you with a chance to step away from your existing eating habits and conduct a dietary overhaul as you lose weight. While following the meal replacement diet, think about the ways your current dietary style is influencing your health, as well as that of your family. Use the tools you gain during your OPTIFAST program to make lasting changes to your lifestyle.
Medical weight loss programs are the effective way of getting rid of the excess weight and achieve the body that you desire, but there are a few things that might prevent you from achieving your weight loss goals. One thing that many dieters struggle with is emotional eating, because it can be difficult to stick to your plan if you are dealing with unhealthy cravings.
As you talk with your New Jersey weight loss consultant, you can begin to apply a few specific strategies to help you overcome emotional eating. Here are a few strategies that you can use:
Often, emotional eating happens because you are bored. Sometimes you don’t want to deal with the feeling and emotions that are coming up. Instead of opening the fridge or digging through the cupboards for a snack, find another activity to enjoy instead. For example, read a book, go for a walk, or call a friend to catch up. Do something that will keep your hands busy, so that you aren’t eating at the same time.
Document Your Emotions
When those emotions begin to surface, the best thing that you can do is to document the way you are feeling. Once those emotions are validated, it becomes easier to move forward. It can be beneficial to keep a diet journal. It is used to write down your feelings, and then record the strategies. The strategies are those which you used to successfully overcome the cravings in Weight loss programs.
Exercise to Boost Your Endorphins
Endorphins are a great way to overcome feelings of sadness or hopelessness. It means that exercise can help you to get over emotional eating habits. If you are tempted to binge because of emotional eating, try exercising instead. Also, consider implementing a regular exercise habit as a preventative measure against emotional eating.
These strategies are an effective way to lose weight, especially when they are combined with a rapid and safe weight loss strategy, such as Optifast. To learn more about how you can lose weight and feel great, contact us today!
Dr Anjana Chhabra
Have you ever been sitting in front of the television with a snack, and before you know it, the entire snack is gone and you don’t even remember eating it? You might still feel that tinge of hunger, so you get up, grab another snack and sit back down in front of the television to repeat the same thing. This isn’t uncommon. Most people experience this form of “mindless” eating, where you become unaware of what and how much you’re eating. This type of eating can be quite detrimental to your weight loss efforts, but the good news is that you can learn to manage this type of behavior by practicing mindful eating.
Strategies for Eating Mindfully
Mindful eating is the art of being completely aware of not only what you’re eating, but why and how you’re eating it.
- What you eat: Particularly if you’re on a meal replacement plan, such as Optifast weight loss, you learn to be cognizant of what you’re eating at every meal, and the reason for eating it. You’re eating food for nutrition, so you’re choosing foods according.
- Why you eat: Are you physically hungry, or do you only think you’re hungry because you’re bored or stressed? Mindful eating suggests that you only eat when you’re hungry, and learn to know when you would normally succumb to emotional eating.
- How you eat: Many people eat quickly, especially if they’re eating mindlessly. Slow down. Try to take at least twenty minutes to finish a meal. As well, rid yourself of distractions during meal time. This includes television, computers and books. They’ll still be there when you’ve finished your meal.
Benefits of Mindful Eating
Mindful eating can positively affect your weight loss in many ways, including:
- Allowing you to realize when you’re full sooner.
- Improved digestion from slowed down eating.
- Makes meals more pleasurable since you get a chance to enjoy each and every bite.
- Allows you to be satisfied with less food. Since you’ll likely feel full earlier in the meal, you’re less likely to overeat.
You’ve probably heard that the key to losing weight is to burn more calories through physical activity than you consume in the foods you eat. But how much exercise do you need to lose weight? What type of exercising should you do? Find out how to exercise in order to lose weight.
What type of exercise do you need to lose weight?
Your fitness routine should include aerobic exercise and strength training. Aerobic exercise involves moving large major muscle groups, like your arms or legs, until your breathing and heart rate increase. Some common examples of aerobic exercise include walking, running, swimming, and cycling.
Strength training, as the name suggests, involves working your muscles so that they become bigger and stronger. You’ll burn calories during your strength training workouts, but it also helps you medical weight loss build lean muscle mass, which raises your metabolic rate. Strength training can involve lifting weights or using resistance bands to work your muscles. You might also use your own body weight loss programs for strength training with exercises like push-ups, sit-ups, or lunges.
How much exercise do you need?
In order to lose 1 pound of fat, you need to create a 3,500-calorie deficit between what you consume and what you burn. How many calories you burn during exercise will vary depending on your body size and the intensity of your exercise. A medium-sized adult would need to walk about 30 miles to burn 3,500 calories, or just over 4 miles per day to lose one pound per week.
It’s recommended that most adults get 2 1/2 hours of aerobic exercise per week, with each workout lasting at least ten minutes. You should aim to do strength training at least twice per week. Remember that these are recommendations, but you should focus on safely building on your current activity level.
There are large number of peoples who want to shed a few extra pounds and get rid of that spare belly fat, there is a lack of available information geared to assist men accomplish these goals. The fact is that most weight loss information is geared towards women. So here are some good weight loss tips that are geared towards men, especially those men who want to lose belly fat.
Belly fat can put men at a much higher risk for a number of health complications. So it is important not to let that spare tire get too big before taking action. The good news is that belly fat is the first fat to go when men are losing weight. That means that if you cut your calories and eat a sensible diet, you are already ahead of the game and will start to see results quickly.
Men can use their naturally higher concentration of muscle and testosterone to lose weight faster than women. However, it does take some effort in the form of cardio exercises. While a combination of cardio and strength training is always good for the body. Cardio is the exercise that will help you burn fat and lose weight. Since we have the advantage of more muscle and testosterone which helps you to burn fat faster. Cardio is extra effective for weight loss.
Men may have a tendency to eat as much protein as possible. Thinking it helps them to lose weight faster. This is actually unproven. What is known for certain is that 15%-35% of the total caloric intake in protein is sufficient to meet the body’s protein needs. This balance is a good one to help achieve weight loss. A higher amount of protein does not equate to faster weight loss or muscle building. If you want to build muscle, the best way is to work them!
Tips for Planning Healthy Meals for Your Family
As a parent, it is your responsibility to make sure that you are teaching your kids about healthy eating habits with some weight loss tips. Some parents make the mistake of setting weight loss goals for their own meals. They fail to serve healthy options to their kids. Here are a few weight loss tips that you can improve the nutrition of your family meals to help your kids be healthier:
Sneak Vegetables into Recipes
There are many ways that you can add pureed vegetables into the recipes that you are serving your family. Look for kid’s recipes that include vegetables and other healthy ingredients, and you will be able to boost their nutrition and they won’t know the difference! For example, pureed squash can be added into macaroni and cheese. You can toss in a handful of spinach into the blender when you are making a blueberry smoothie.
Involve Your Kids in the Meal Planning
Kids are more likely to eat food when they are involved in the decision making process. Also ask them to follow some weight loss tips. Give them a choice between different types of fruits and vegetables, and allow them to choose the way the foods are prepared and served. It can also be beneficial to have the child in the kitchen, helping with the food preparation.
Continue Introducing New Foods
Even if your child turns away a certain type of food when they try it for the first time, it doesn’t necessarily mean that they will never like that food. Try offering the same vegetables in different situations.
Set a Good Example
One of the best thing you can do as a parent is to set the right example for your child. You can’t expect your family to eat healthy meals if you are eating junk food all the time! Make a commitment to lose the excess weight and improve your health habits. You will be showing your kids what it looks like to take care of yourself. Contact us today for more information about weight loss in New Jersey. We will help you reach your weight loss goals.
When it comes to portion sizes, America’s cups are quite literally running over. Value-meals are supersized, homemade meals are rare and sodas are looked at as an energy boosting alternative to water.
While your dietary choices will have to undergo their own set of changes during your medical weight loss program in Hackensack, portion sizes are another aspect of your new diet and lifestyle that you should be conscientious of.
Portion sizes are out of control. There are many people who overeat routinely, often times without any awareness that they are overindulging in their meal or snack. Plates and bowls are larger to accommodate our growing appetite, while pre-packaged foods are stuffed into larger containers so that we can get more for our money, helping us to feel fiscally responsible as we mindlessly munch on multiple servings of potato chips, cookies or whatever else we find in the vending machine.
Learning to Manage Portion Sizes
Portions are dictated by the food manufacturer in conjunction with the FDA. A recommended portion size refers to how much of an item it is suggested you eat at one time. Often, the serving sizes that we help ourselves to—as well as those we are served up at restaurants—are significantly larger than what we should be eating.
Consider the recommended serving size of these popular food items:
- Beef: One serving of lean beef is three ounces. This is about the size of a deck of cards. Many restaurants serve up burgers and steaks that are anywhere between six and sixteen ounces.
- Bagel: A properly sized bagel is the size of a can of tuna, or about 3-4 inches in diameter. Many bagels at artisan shops are about twice that size, which means one bagel is really two servings.
- Butter: Restaurants serve up small bowls of butter for bread, but one serving of butter should be just one tablespoon. This is the size of a poker chip.
- Burrito: This popular restaurant dish is often featured by restaurants for its large size. Burritos are loaded to the brim until they take up the whole plate, and then they are topped with cheese to-boot. One appropriately sized burrito should be the size of a checkbook.
There are several medical weight loss programs you can take to start managing your portion sizes. Start reading nutrition labels to learn more about what a recommended portion is, and measure your food out appropriately before digging in. When you do serve meals at home, use smaller plates and glasses so you can control how much you consume. And while out to eat, try asking for a to-go box right from the start and pack away half of your meal before you have a chance to eat more than you intended. By becoming aware of your portion sizes, you will be one step closer to your weight loss and wellness goals.