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Tag Archives: eating out

Healthy Holiday Tips

Posted on December 07, 2015 by

healthy-holidaysMost of you know me as a pretty quiet guy.  Although this is true, I still like to attend parties with friends/family.  I am a firm believer in working hard…and playing hard.  When you attend parties, you should focus on the “fun” aspect and not the “fear” aspect of how you may end up derailing your best weight loss efforts and have regrets the next day.  Here’s my “do’s and don’ts” for attending holiday parties with confidence and no diet regrets:

1. Don’t go to parties because you have to…Do go because you want to.  There’s a big  difference and you have a choice.  Surround yourself with the people you love.  If excess baggage comes along with the ones you love…minimize your exposure…I know – easier said than done sometimes!

2. Don’t go to parties hungry…Do have a bottle of water before you attend and a healthy snack such as cheese wrapped in turkey, handful of almonds or a protein bar before you get there so you are not ravenous.

3. Don’t eat the first items you see…Do take the time to peruse what’s on the buffet table and determine which have the highest quality protein (beef, chicken, shrimp, cheese, fish) and select these first.  Combining these choices with your pre-party snack can fill you up so that other temptations don’t bother you so much.

4. Don’t exclude items you desire this time of the year…Do take a very small portion of them so that you can avoid feeling deprived and move on.

5. Don’t be a wallflower…Do mingle and talk with others.  If your mouth is busy talking, it is harder to keep if full chewing and swallowing.

6. Don’t drink excessively…Do have a drink if you desire.  Too much alcohol isn’t good…period.  It also lowers your resistance to “go wild” and sabotage yourself which is sure to cause regret.

7. Don’t select your spot for fun right near the food…Do mingle around and settle in a location where you can talk with everyone but not have food ‘staring you down’.

8. Most importantly, relax and have fun.  Try to take a deep breath as the stress begins and focus on enjoying this time as much as possible and those you may not get to see on a regular basis.

Enjoy this holiday season!  From our family to yours…Merry Christmas and Cheers to a Healthy New Year!

Doc Weight Loss – Avoiding Holiday Weight Gain

Posted on November 19, 2014 by

I Am Prone to OverEating!

Posted on July 28, 2014 by

on your plateMost people consider overeating as a single event such as a meal or a party but there are numerous ways to overeat.  Not really listening to your hunger level is of course one method of overeating.  Others may be related more to mindless eating:

 

 

You eat too fast not allowing your body to signal the “I’m full” message.

Try:

  • Waiting about 5 minutes before you start eating (look and smell).
  • Put your utensils down between each bite.
  • Chew your food slowly, noting the texture and taste.
  • If you are eating multiple courses take a five to ten minute break between each course.
  • Use smaller utensils so you pick up smaller amounts.
  • Set a clock at your place setting and stretch your meal out to 30 minutes.

You have portion control problems.

Try:

  • Use a smaller a plate, such as bread or salad plate.
  • Measure and weigh your food.
  • Have your spouse or friend serve your plate.
  • Avoid family style table serving.
  • Get up from the table as soon as you finish eating.

You sample your food while cooking.

Try:

  • Chew gum while cooking.
  • Place the sample on your plate as part of your meal.
  • Ask a family member to taste it for you.
  • Allow other family members to prepare the meal.

You eat or snack while watching television.

Try:

  • Eating only at the kitchen/dining room table.
  • Avoid eating while standing up.
  • Turn off all distractions and concentrate on the meal itself.
  • Avoid eating out of the package (plate your portion).

These are only a few possible overeating scenarios.  Others may include late night snacking, eating leftovers while cleaning up, the drive thru pull, skipping meals and than overindulging.  What ever your overeating issues may be your weight management counselor at CFWLS can help you explore solutions.

 

Fast Food Without Diet Disaster

Posted on July 09, 2014 by

Food is Everywhere

Posted on June 16, 2014 by

satisfactionOne of the biggest barriers to dieting is that food needs to be a part of our everyday life.  We must eat to survive.  The temptations of all the food choices surround us continually.  In the shopping mall there are food courts and stand-alone kiosks that pull you to them through their smells.  Even outside Home Depot and Lowes are food concessions calling your name.  Attend your child’s ball game and there stands another concession stand.  Drive down any major road and you are reminded numerous times of all the choices there are in eating establishments. Grocery stores packed full of choices all trying to persuade you to buy their product.  What are you to do?

D I E T!

D evelop

I ntelligent

E ating

T echniques

You have the power to over come this barrier by taking control of the choices you make.

  • Get a good 7-8 hours of sleep.
  • Start your day with 20-30gms of protein for breakfast.
  • Eat on a regular schedule approximately every 3 to 4 hours.
  • Avoid the food court when shopping in malls.
  • Have a protein bar or two with you when traveling.
  • Go shopping with a grocery list and stick to it!
  • Shop the perimeter of the grocery store.  Most of the carb-laden foods are down those aisles.
  • Keep your thoughts positive.  “I can do this!”
  • Get to know your triggers so you can avoid them.
  • Celebrate each time you practice your “NO”.

YOU CAN DO IT!

 

Bouncing Back from Childhood Obesity

Posted on May 07, 2014 by

Drive Thru Dilemma

Posted on April 08, 2014 by

Why Should I Be Concerned With My Protein to Carb Ratio?

Posted on March 12, 2014 by

Back in the Groove

Posted on December 02, 2013 by

Thanksgiving weekend is behind us. No matter how you strayed, don’t wait to return to your healthy eating plan — every day you put it off makes it harder to get back on track. Here are their tips for making the transition a successful one.

Reclaim your spot!

Reclaim your spot!

Don’t avoid the scale
Go straight back to weighing in — get right back in the groove.

Commit, plan and journal
Make the promise to yourself before you even take the first steps. Then make grocery lists, prepare healthy snacks and meals, and write down every bite.

Get up and move

Exercise is not only a way to speed up the loss of pounds put back on, it will also improve your mental outlook.

I find that after a day (or, let’s be honest, a week or more!) of being out of control, it’s important to try to exercise first thing in the morning.   If I just make myself get out and take a 20 minute walk around the neighborhood, I am more motivated almost instantly. Early morning exercise wakes up my body and makes me feel like being healthier all day.

Think about the big picture
Weight gain over a vacation will not undo every bit of success you’ve had, so look at the big picture and move forward.

Sometimes the focus shifts from losing the weight to learning how to maintain. That means accepting the various ups and downs along the way. There will always be vacations and parties and holidays. We all need to learn how to enjoy these (without the guilt) and to get right back on plan to prevent the inevitable downward spiral that happens when we give up on ourselves and our goals.

Prepare for next time
The best advice I have for you is to not stray in the first place.

Christmas and New Years will bring on more temptations but by planning for these obstacles, you can & will succeed in making your weight loss goals!

Pre-Holiday Planning

Posted on November 18, 2013 by

D-4o you have a plan for the holidays?  Close your eyes and remember Thanksgiving evening 2012. Was your waistband a bit tight? Was that your goal for the day? I didn’t think so.

You have set goals for yourself. Specific, measurable, attainable, and relevant ones. You are working hard to achieve these goals. Imagine how great you will feel when you reach them!

It’s time for some holiday planning!  Enjoy the upcoming holidays without putting your objectives on hold. Focus on family, friends & fun rather than food. Consider the little things that you can do to make this holiday season a healthier one for you and your loved ones.  Invite them to take a walk with you after dinner or visit a local ice rink and skate off a few bites. Make modifications to your favorite side dishes to trim carbs & calories. Meet up with friends at a park or museum instead of a restaurant. Take a water bottle with you everywhere and keep your energy level up where it needs to be this time of year. None of these things take a lot of time or effort, just a change in perspective.

In spite of your planning and best efforts, you may still find yourself reaching for something that wasn’t part of the plan. When you find yourself tempted, practice managing your response     toward food. Remember the letter ‘D’.

Delay     Wait at least 10-15 minutes before deciding whether you really want to eat a food.

Distract      Do something else. Find an enjoyable activity that occupies your mind & hands!

Distance     If you can’t reach it, see it, or smell it, you may no longer really want it.

Decide     Is it really worth it? What is the worst thing that will happen if you don’t eat it? Have you totaled your protein and carbs for the day? Is there room to negotiate?

Determine     If you have decided that you are going to eat it, figure out what amount will leave you satisfied without making you feel guilty. Once it is on your plate, be mindful of each bite—and enjoy!

It’s time to make your plan.  What are you weight-ing for?