8 General Eating Tips To Keep You On Track By Dr. Robert Fortino

Change can be difficult. Especially, with making a decision to lose weight. When you make a conscience and definite decision to “lose weight”, you start to look at your life and the behaviors that you created. Often, I hear the same statements like, “I really don’t eat that much”, or “I’m up and down the steps all day long”. This leads me to ask, “Well, how many calories do you eat in a day?” “What kind of foods do you eat?” “Do you keep a calorie log?” Or, best of all. “Can you run half a mile?” “How many push-ups can you do in a minute?” These are often met with a definitive “NO!”, or “I don’t know.” What I try to teach about “weight loss” is focused on breaking attachments to chronic, bad behaviors and really looking at “YOU”. Be critical of everything that “goes hand to mouth”. It is not normal to be “5 foot something” and pushing 200 pounds. As you gain weight your body undergoes a gradual change. Your muscle mass decreases and your fat mass increases. This causes a change in how your body utilizes calories. We create a body that just does not need the same amount of calories, and we get fatter and fatter. This process generally happens slowly. So our perception of “I don’t really eat that much” becomes more valid in our minds, because you probably did not alter your calorie intake or patterns of eating. Your body expects to be fed in the same manner as always. An athlete, armature or professional, male or female, has high metabolic demands. The average, overweight or obese person has a low metabolic demand. This means that on an FDA approved 2000 calorie diet, you are going to gain weight. You eat calorie dense foods instead of nutritionally dense foods.  You eat out of stress, happiness and boredom. These habits are facilitated over and over. Now I come along and say “STOP!” Then I get the look of “You’re crazy if you think I am going to do it your way”. Really successful people have a “plan of attack” and “determination”. It is not about “Hope and Change”, it is about “ACTION”. You can hope and pray for success, but without “ACTION” you have no game. Here are some tips for success:

 

1. Hydrate

Obesity is a “hyperosmolar state”. That means you need more water, not sugary vitamin waters or sports drinks. Just water. Drink as much water prior to eating your meals, and throughout the day. Ideally, you need about half your body weight in ounces of water per day. There is no real ideal number of ounces. It does depend on “losses”. Losses can come from many processes, sweating, pooping, and breathing. It can depend on the ambient temperature, (the environment you are in). In any case, you need water. You can live without food, but you cannot live without water. Drinking water before each meal allows for proper digestion as well. You will still enjoy your meal.  This will improve metabolism.

 

2. Exercise

Since exercise is may not be in your daily routine, putting time in the day to complete a “work-out” may seem impossible. There are only 24 hours in a day, and we sleep about 8 of them away. So how do we participate in an exercise program? Start off by making a plan to complete a certain number of exercise movements during the day. As an example, try to complete 30-50 push-up, and 100 jumping jacks in the course of the day. This will help your muscles get used to the “resistance”. Eventually you will see that you will be able to complete more repetitions and exercises as you do this over and over. If you are going to the gym, try to keep your routine, even if you are in there for 15 minutes. I promote resistance training over “cardio”. Twenty minutes of weight training is better than an hour on the treadmill. So, if time is short, hit the weights. If you miss your gym, you can always do push-ups, crunches and jumping jacks in front of your favorite TV show. Don’t be afraid to be creative.

3. Eat what God put on this earth

Try to stick to the basics: Proteins (turkey, ham, meats, fish, poultry, and eggs), Vegetables, and Fruits. Also, do not forget FAT. Good fats come from meat, fish, avocado, cream, and olive oil. Bad fat are the man made stuff like the hydrogenated oils in Crisco, margarine, and cheese whiz. Protein builds muscles and hence improves your metabolism. Remember to load up on the veggies. They help control hunger because they are digested slowly. This will keep a full feeling in your belly. You are trying to detach from allowing your belly to control you. Eliminate sugar, wheat and flour products like bread (of all kinds), pasta, cereals, oatmeal, grits, bran, whole grains, and multi-grains. The wheat may be grown in the ground, but the breads and food products are industrialized. Also, our wheat today has been genetically modified from the wheat of the early 20th century. This wheat has properties that can cause inflammation, autoimmunity, and addiction to these foods. These are dense calorie foods and cause rebound hunger and distort your blood sugar and insulin levels. Two weeks off of wheat and you will feel so much better. You will not miss it.

 

4. Portion and Boundaries

Use your palm to gauge your portion size. Establish boundaries with your food, and try to walk away from the table with a sense of hunger. You will not “STARVE” yourself just because you did not eat like always. Remember, you created your “Appetite”. It is a pattern of eating behavior that you made, and your stomach “EXPECTS” the food to come at a certain time. A big part of being successful and reaching your goals begins with changing your eating behaviors. You are not giving anything up except being “FAT!”

 

5. Food Log

Keeping a food diary is very important. Most people do not believe how much they really eat. Your food log should not stop because it’s Christmas, a birthday, or some type of celebration. You must think of yourself as “AN ATHLETE IN TRAINING”. This will keep you on track.

 

6. Intermittent Fasting

Intermittent fasting incorporates an 8-12 hour or longer continuous fast during some part of the day. The best time to perform intermittent fasting is in the evening. Stop eating at a set time, say 7pm, and fast throughout the night. Only drink water. In the morning, continue to hydrate.   It is permissible to exercise on this fast. You then may eat your next meal at your regular time. Do this in patterns of 3 days on and 2 days off. Practicing this technique during the year helps regulate your glucose and insulin response. It also will help with portion control and overall calorie maintenance when the holidays come around.

 

7. Cravings

Everyone will have cravings. There is no pill or magic potion to eliminate this from happening. With practice and proper preparation, you will be in control. It is permissible to have “a piece” of chocolate, “a piece” of birthday cake. But, you need to keep your boundaries in place. The tools that we discussed will also help.

 

8. Put It All Together

Putting these tips in motion, along with the three general rules that we teach you when you come to the office will give you the ability to be successful. This will develop as you go. It will change from day one and throughout your life. It is something that you must do for the rest of your life. Believe me; it’s cheaper and easier than having heart disease, diabetes, or morbid obesity. WORKING ON YOURSELF IS THE HARDEST WORK YOU WILL EVER DO.

Also check out my all new supplement Boost Lipotropic Oral Drops. 150 patient are currently using these drops to help them out with their diet and motivation. I hope you try it!