These 30 tips are tried and true. They come from Dr. Clark and the entire team at CFWLS and our successful patients! Remember, reading is one thing – applying what you learn is where you can make the most progress.
1. Start your day with approximately 30 grams of protein.
2. Stay away from foods that contain sugar.
3. Explore different tastes with a variety of spices – without adding carbs!
4. Carry a carb gram counter and your journal with you so you can analyze what may be causing your cravings or hunger.
5. Hit a plateau? Try reducing your carb intake by 5-10 grams.
6. Learn how to read food labels to count effective carbs.
7. Avoid excessive caffeine which may trigger hunger or food cravings.
8. Eat slowly; extending the time it takes for your brain to realize you have eaten.
9. Only eat until you are sat-isfied, not until you are full.
10. Use smaller plates at meal times. It may help you feel like you’re eating more.
11. You can have a bite of something without eating a complete piece.
12. If you have gone over your limit at a meal, forgive yourself and re-focus at the next meal.
13. Eat your meals at a table, concentrating on your food, avoiding watching TV or reading.
14. Don’t use a business trip or vacation as an excuse not to follow your plan.
15. Don’t miss a meal. Your body is counting on you to provide for it.
16. Always carry some emergency food with you (protein bars or nuts are good choices).
17. When eating out, engage your server in your eating plan. They may have some suggestions.
18. When eating out, ask about the ingredients of each dish.
19. Drink an 8 oz. glass of water prior to each meal.
20. Include your hunger scale in your food diary so you can analyze any patterns and im-prove planning strategies – your counselor at CFWLS can really help with this too.
21. Place any tempting foods in an out of the way place in your home so you don’t visualize it every time you open the pantry.
22. Keep your grocery trip on a list to minimize spontaneous buying.
23. Stay to the perimeter for the grocery store. Most processed foods and higher carb foods are in the aisles.
24. Plan your day ahead of time. Then stay on track.
25. Surround yourself with supporting friends and family.
26. Return to your food diary for successful weight loss weeks and repeat them.
27. Keep your protein levels equal to or higher than your carb level with each snack.
28. Avoid carbs prior to bedtime to keep your glucose levels event throughout the night.
29. Find ways to reward yourself in ways other than food.
30. Eat to live, don’t live to eat.
Sign up for Losing Weight USA – Direct access to one of the most experienced bariatric surgeons and bariatricians in the United States! Dr. Clark covers up-to-date topics filled with information on how to increase your weight loss efforts in live weekly webinars. You won’t find this anywhere else! Each week brings you new tip sheets, recipes and fitness ideas. Visit www.LosingWeightUSA.com for full details.
2 boneless, skinless chicken breasts,
1/2 white onion, thinly sliced
3/4 cup orange juice with pulp
1 teaspoon ground ginger
1/2 teaspoon ground coriander
Season chicken to taste with salt and pepper.
Heat large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add onion to pan. Cook until onion is tender. Stir in orange juice, ginger and coriander. Return chicken to pan. Bring to boil; reduce heat.
Simmer uncovered, 6 minutes or until chicken is cooked and sauce is thickened.
Serve with steamed broccoli or green beans sprinkled with a little shredded Parmesan.
Add a green salad and youre set!
Makes 2 servings
Total Fat 3g
Effective Carbohydrates 15g
Print Recipe – Spiced Orange Chicken
You know the benefits of being active. You own the shoes and the clothes. You may even have a membership to the gym. What’s missing? It might be more than motivation, it sounds like you may need an attitude adjustment!
Start by thinking of yourself as an active person—perception often turns into reality. Exercise has a way of increasing positive beliefs while decreasing negative ones. The snowball gets bigger and starts rolling faster—you get the idea.
It’s time to put yourself first again. It was normal as a toddler and easy as a teenager but this time it is a conscious decision to block out some time for yourself to do something for you. The hours that you spend working out are an investment in your own health & wellbeing. Exercise increases your overall energy level as well as reducing stress and building lean body mass, just to name a few of the good things. But did you realize that it also improves your mood? You could be healthier and happier all at the same time. And research indicates that it works with any type of exercise that you enjoy. Need I go on?
Now make a list of all the activities that you have enjoyed in the past and any that you would like to try. Put 2 of them on the schedule for each week. Yes, it’s December and everyone is busy but you’ll be glad that you took a couple of hours out of the 168 available to do something that is good for you! Who knows, you may want to add another one or two when you see how good it feels.
Once you have established the routine of lacing up your tennis shoes and heading out the door, you won’t require quite as much thinking.
On second thought, don’t think about it—’Just Do It’! Nike may own the trademark but you can use it to turn your “I really should” into “I did it!”
A quick version of classic onion soup flavored with chunks of tart apple.
1 tbsp unsalted butter
1 lb medium onions , thinly sliced
2 medium apples , peeled, cored, and chopped (Granny Smith)
6 cup low sodium chicken broth
1/2 tsp ground thyme
1 pinch salt and pepper (to taste)
1/3 cup shredded Swiss cheese
- In large pot, over medium heat, melt butter.
- Add onions and apples.
- Cook, uncovered, until apples and onions are tender, stirring occasionally.
- Add broth and thyme. Partially cover, simmer 20 minutes, stirring occasionally. Add salt and pepper to taste.
- In 6 serving bowls, add 1 tablespoon cheese. Ladle hot soup over cheese, serve.
Makes 6 servings
Calories: 106, Total Carbs 14.8g, Fiber 3.2g, Fat 3.6g, Protein 5.4g
Adapted from dlife.com