Craig is down 25# as of today. He has been learning about portion control, healthy meal planning, and replacing his starchy carbohydrates (pasta and breads) with lean protein and healthy complex carbohydrates (fruits and veggies and whole grains). He is exercising 4 days per week, twice with Kulaa and twice on his own. Craig has learned to hone in on some of his eating behaviors, which in the past have included Avoidance Eating and Energizing with food. What can you learn from Craig’s challenges?
- Do you use food as a pick-me-up when you are low on energy? If so- you are like Craig- an Energizer. Energizers tend to go straight for sugar or carbohydrates when they are tired (or sad) to help boost their energy. If you are an energizer, consider doing the following:
1. If you find yourself hovering in front of the fridge, cupboards, or vending machine, ask yourself if you are truly hungry.
2. Avoid getting the “hypoglycemic” tired feeling in the first place by making
sure you eat plenty of protein at every snack and meal.
3. Drink a cold glass of water. Sometimes our brains misinterpret thirst for
hunger (or fatigue).
4. Take a walk, stretch, step outside for a deep breath of fresh air. Beth:
Beth is down 23# as of today. On full meal replacements, she has learned to think about food as sustenance rather than a source of treatment for her emotions. One of Beth’s struggles has been eating on a regular schedule. When she waits too long between meals, her sugar drops down, and she finds herself developing cravings for carbohydrates or sweets. She also finds that when she misses her products, she does not feel satisfied when she takes in the next one, and finds herself trying to plan catch up the rest of the day. What can you learn from Beth?
Pre-emptive eating is a concept that involves staying ahead of your hunger curve by eating something with both a carbohydrate and a protein every 2 ½ - 3 hours. By eating small, frequent meals 5-6 times per day, you can keep your sugars stable, your metabolism churning, and decrease the total calories you eat in a day. This approach also minimizes cravings.
Wendy Scinta M.D., M.S.
Founder and Director: Medical Weight Loss of New York www.weightlosscny.com