Month: March 2021

When it comes to weight loss, there is no shortage of advice out there. And to be honest, a lot of it isn’t very good. One popular myth is that if you give up something (carbs, for example, or even entire meals) for just thirty days, you will lose a certain amount of weight. While that could technically be true in some circumstances, trying to follow this “deprivation myth” to the letter can actually backfire in a number of ways. At the very least, the plan just won’t be effective, because…

Feeling deprived triggers cravings. The minute you tell yourself that something is off limits, you start to crave it even more. It’s a funny trick of our psychology, in which focusing on a point of deprivation simply forces us to think about the deprived object even more! At the least, you’ll feel miserable. But in the worst case scenario, this strategy will actually backfire. Will power only lasts for so long, and once it breaks, you might binge on the object of your desire and undo all of your weight loss progress.

After the thirty days, you go back to your old way of eating. At the beginning of this “challenge” you promised yourself to give up something for thirty days. Your brain really hangs onto that little detail, and after thirty days, you feel “done”. Even if you’ve lost weight, simply returning to your old way of eating will usually mean that the weight returns, too.

Instead, focus on gradual and reasonable changes to your diet and lifestyle. Eat more healthy foods, exercise more often, and limit (but don’t completely eliminate) less healthy choices. Make a list of healthy foods activities you enjoy, and focus most of your habits around those. By directing your attention to a positive goal, you avoid the temptation and preoccupation with cravings that occur when focusing on a negative goal.

And of course, if you need help with your weight loss plan, please call our office to schedule an appointment. We can give you the tools you need to succeed, and keep the weight off in the long run.

A medical weight loss plan can be very effective, but no one says it’s easy all of the time. Yes, you might experience cravings as your eating style changes. And no, you don’t have to give up your favorite treats forever. But in order for your plan to be effective, you must learn to conquer cravings most of the time.

One way to do that is by recognizing the flavor your body is craving, and then offer it something that is satisfying but more acceptable for your eating plan. Sometimes a craving even means that your body needs a particular nutrient, so it’s good to recognize when that is happening. Either way, these four tips can help you indulge your cravings just a bit, while sticking to your medical weight loss plan.

Salty foods. Believe it or not, a craving for salt often means you’re dehydrated. So when this craving strikes, drink a glass or two of water first. If the urge for salty snacks persists, avoid packaged junk foods and opt for kale or seaweed chips instead (they’re actually very tasty). Of course, another choice is to simply add a bit more salt to your next meal.

Do keep in mind that some people must restrict salt intake due to a health condition such as high blood pressure. If you’re in that category, continue to follow your doctor’s advice.

Sweet treats. Sweets are probably the most common and frustrating cravings. Remember that many options such as yogurt, fruit, and whole grains can often alleviate this feeling. Even pumpkin or beets contain a bit of sugar and can make a meal more satisfying.

Sour snacks. If you tend to crave sour candies, reach for fruit or fermented foods instead.

Spicy meals. People who crave spicy foods are in luck. It’s relatively easy to simply add some chili peppers and spices to a healthy meal, such as stir-fried veggies, without adding any unnecessary calories. Have fun with this one!

If cravings tend to strike at a certain time of day, go ahead and plan your snacks around them using the above tips. That way, you can ward off those urges before they even start. If you have any other questions about your medical weight loss plan, call our office to schedule an appointment.