Tricks to make ANY diet more successful
As a nutritionist, I naturally focus on the nutritional aspects of weight loss: calories, fat, sugar, fiber, glycemic impact, and so on. But as any successful loser knows, the dieting game is at least half mental. A new book by Judith Beck (The Beck Diet Solution: How to Think Like a Thin Person) zeros in on the all-important behavioral and cognitive aspects of weight loss.
Beck's motivational exercises and strategic tips aren't exacly revolutionary (see Jim Foster's summary on The Diet Blog) but if you are looking for some tried-and-true advice on the head-game of weight loss, this book might give you the edge you need to negotiate around the pitfalls of dieting.
I particularly like Dr. Beck's insights on hunger and cravings.
First, she reminds us that its important to be able to distinguish cravings (desire) with true hunger (need). Secondly, she points out that many of us tend to over-react to the slightest sensation of hunger as if it were an emergency. In order to lose weight and keep it off, you may need to re-train yourself to have a greater tolerance for feelings of hunger. I'm not saying you should starve yourself (and neither is she). But if you're following a nutritious diet plan and you're hungry even though its not time to eat, you might experiment with sitting with those feelings for twenty or thirty minutes before giving in. You might be surprised how often the feeling of hunger simply goes away! (See also this interview with Dr. Beck on Sharpbrains.com)
It doesn't matter whether you're living "la vida low carb," slimming down on South Beach, doing Weight-Watchers, or taking it off Mediterranean-style. The tools and strategies outlined by Dr. Beck can make any diet more effective and successful.
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Posted by: worleyhimself | Oct 16, 2008 10:37:43 PM
if you want to lose weight cut that soy out. it supresses your thyroid. here is the secret to eating healthy. keyword is healthy. not healthier. there is a big difference.
It is a simple math equation. Add. Add the good stuff in and the bad will subtract by itself. You will find yourself motivated to eat cleaner and healthy by the way you feel. that instead of reach for that food choice that weights you down and tires you out. youll choose food choices that give you energy. well not nessecarily give you but they wont take away energy from digesting all that crap. If you tell an adult "NO" the adult says "YES". we are all just big kids.
Posted by: Attila Turay | Oct 19, 2007 7:12:53 AM
Dear Monica,
I just voted, since my wife and I are having a calorie resticted diet. We would like to make this diet better, considering GL and inflammatory indexes as well. Question: We are eating in the morning oat bran with oat milk and frute. Lately I read that oat has a high inflammatory index. It is healthy to eat? Also we eat tofu, I did not find any data on it, needer on the oat milk or skimed milk? I thank you for your answer.
Attila
Posted by: Tyler | Oct 2, 2007 8:33:00 AM
I believe that is the one the biggest starting points in losing weight. If you can tolerate an extra hour or two of hunger, consumption management will be much more controllable. I too questioned whether I would be "starving" myself by waiting out my next meal, but I think it is a good mental strategy that builds confidence. Plus you seem to fill up quicker if you eat slow after the prolonged perioed.
