Combatting Obesity

Combatting Obesity This page promotes my project of talks and public discussion on weight control.

I want to have talks and public discussions on common sense, healthy weight loss and management at publically-attended places, like malls, schools, hospitals, parks, and stores.Eventually, I would like media participation, too. The goal is to spread the word on how people can lose weight and get healthy without strict diets, special products and crazy amounts of exercise. The public needs common sense ways of combatting obesity, which is a killer in our country.

08/30/2022

You will find that on a day when you’re busy and /or nervous , as when you lost documents you need for travel or when you have lots of projects or events which don’t involve food, your calorie intake is nicely lower. You think, great , I’ll lose weight today. It may even go on like this for more days.
Here’s the danger-you’re hungry the next day(s) to the point of risking temptation to eat something fattening unnecessarily and eat too much . You’re probably going to eat more that day than before , at best, just because that’s normal after special low eating circumstances.
The key is to eat a little more than the day(s) before on purpose. Don’t build up a feeling of deprivation and starvation which would trigger binging and be a little busy and active in a normal way. Monitor your weight , allowing for an extra pound after the non-eating period , followed by consistency and an eventual downward trend . Easy and slow weight loss is sustainable.

07/26/2022

Converse to most diets, best normal management of weight happens when we eat enough, not too little. If you starve, deprive, or ration , your body remains hungry and unsatisfied . Rather, have your hamburger , a small piece of cake, or a large portion of strawberries with yogurt .That is, eat what you crave moderately . If there’s nothing forbidden, there’s no rush to overeat . You can learn to listen to your body and use common sense, such as realizing that after 4-5 hours your body needs nourishment.

That said, research shows that thinking about fattening foods as highly desirable makes them more satisfying even physiologically, so if you label nonfattening foods as delectable, lovely, and filling , they may actually satisfy better. Yogurt with interesting flavors, like mocha or banana cream pie, serve as an example.

When you eat, leave the table feeling satisfied and healthy, neither deprived nor bloated. You’re less likely to snack, to overeat later and lose to a good weight and maintain it.

07/14/2022

When you feel fat , you may be surprised to learn, you may be tempted to eat more instead of cutting back . Fat makes you hungry and muscle burns fat . Exercise stimulates you, gives you energy and speeds metabolism . So, if the lazy, hungry feeling overwhelms you , if you feel hopeless and depressed about gaining weight and think you’ll indulge today and do better tomorrow, please , please get up off your butt. Do any form of exercise you can, stand , walk, lift a weight. If you can’t work out at a gym, pick up bags of potatoes or cans of food Anything will do, even walking in place. You’ll feel more upbeat, cut down your portions, eat less sweet and starchy and high fat foods and start losing . You can!

07/01/2022

Holidays are difficult for weight management. Too many picnics with BBQ and pie going on . You may taste everything, so you don’t feel deprived. Then, please fill up on salad and fruit . You’ll maintain your weight , at worst , then . Be healthy!

06/02/2022

If you’re courageous enough and really want to change your compulsive eating habit, try to mimic the French who diet by taking a few bites and then get used it it. A little bit of a fattening , delicious snack can be enough to satisfy your craving and avoid a major binge . A few tiny dots of Nutella , a few nibbles of peanut butter-filled pretzels , 2 tablespoons of ice cream could equal 25-50 calories . Yet, they can be savored, give you a feeling of satisfaction , and let you end your meal or snack completely .
First, eat enough to be a little full , if possible. If not, drink something low calorie right after, preferably flavored water or water with lemon.
Be sure you put away the container right after your tiny snack, preferably where it’s not too handy , like a high shelf, the back freezer or the back of a low drawer .
If you get used to doing this once in awhile, you could not feel a need for a whole snack or dessert . If it doesn’t work for you, you tried and can’t have your chosen delicious foods in the house but some other fattening stuff might be a good choice. For example, chocolate icing or rocky road ice cream may be too hard to stop eating after a few bites, but a 1/4 spoon of peanut butter or a few bites of coffee ice cream could be great.
Give it a try.

04/30/2022

When working on losing weight , people often drink lots of water and other Lo-cal drinks. I’’ve recommended it, too. However, there’s a caveat. Too much liquid and not enough salt can dangerously put a person’s electrolyte balance in jeopardy , causing uneven brain and heart rhythms . Feeling faint, tiring easily or even having seizures could result. So watch that you aren’t rinsing not only toxins but salts out of your body . Drink when thirsty , a glass , not a quart. Consider electrolyte-balancing alkaline waters, like smart or vitamin water, and have a modicum of salty foods every day.

03/24/2022

Ask yourself, what is the food that trips you up the most? Ice cream? Chocolate? Cheese? Fries? Whatever it is, give yourself a day off from it, substituting anything less harmful and addictive . Another time, take 2 days off , then 3 days, gradually working up to a week. Allow a day of use now and then . You’ll find that the need for extreme indulgence dissipates as you get used to enjoying other healthier foods instead . You’ll be glad.

02/27/2022

Ever think , how did I get this fat? It’s easy - incrementally . You eat less and feel thin enough , take it for granted , eat more and slowly gain a few pounds , accept it , plateau and repeat. Or, you exercise less , start meds which interfere with your metabolism , then you’re hungry a lot and and accept some weight gain . For awhile, you give up and figure you’ll lose the weight later . One day, your clothes are tight and you weigh too much !
Now, you have to remember that you can change this cycle with better habits . Drink lots of water and low calorie drinks Cut down a lot on your problem binge foods. Eat low calorie , healthful foods. Exercise the best you can. Leave time between meals . Enjoy life without centering your attention on eating , instead focusing on people , things you like, and activities .
Here’s an example. A heavy woman quit her foodie group, started eating just what she needs and not a lot of stuff just for the taste , and joined exercise and arts groups . It worked!

02/22/2022

What if you can’t exercise for awhile due to recovery from accident, injury , surgery or illness? How are you going to rest, heal and eat (assuming you have an appetite) without gaining weight?
If you find yourself nibbling on the baked goods, digging into the ice cream or reaching into the chips, you need to hide or give away the danger foods . The only way you can keep them is if you eat only what you need all day -fruits and vegetables, lean protein , and dairy and only then allow yourself one small portion of your favorite snack.
Keep your portions of everything small . Drink lots of water. If you want taste , drink low calorie (5 cal/cup) fruit juice. Hot tea with lemon works , too.
You’ll recover and get back to exercise , hopefully, without growing out of your clothes .

02/04/2022

Once you lose a little weight, it’s so easy to slip back and think, “now it’s time for treats because I’m headed in the right direction.” Whoops! While an occasional treat should be part of your diet , you cannot assume that you won’t regain quickly if you indulge more than a little. In fact, the more you starve, the more likely you are to binge as a rebound. Steadily eating less than you did at your heavy weight but not unusually little and building in a little treat ( like 1/2 cup of ice cream, a few chocolates or some extra chips , fries or bologna pieces) once or twice a week should be plenty . Otherwise, enjoy all the healthy , delicious foods you want within reason and get used to knowing that’s usually all you need.

Now that you’re seriously tackling your post-holiday and COVID-era weight gain, watch out for bad habits which can distr...
01/14/2022

Now that you’re seriously tackling your post-holiday and COVID-era weight gain, watch out for bad habits which can distract you from your purpose. For example, you are not obligated to partake of the cookies or pie someone brought you. You can say , you’re waiting until later and then quietly freeze or give away or even throw away, if desperate. Take a bite, only if you must. Also, you can eat a lighter breakfast and supplement with a multi-vitamin or calcium chewy . If you’re watching TV, you don’t need to eat at the same time. You can sip on tea or water. Same with reading . Eating out , hopefully outside, means salad, vegetables, maybe grilled seafood or some lean meat-not sauces, fried food or pasta. Or less. You don’t want dessert but might get tea or coffee and have one bite of someone’s dessert. Don’t grab a candy bar at check out! You don’t dig into a bag of chips or pretzels. No bad habits! You’ll lose weight.

11/30/2021

It’s hard to “behave” with food during the holiday season with all the yummy cookies, other baked goods, special drinks, and traditional foods, such as stuffing. You can cut yourself a little slack by eating one or two small seasonal treat a day and lots of steamed veggies, salads, fruit and low calorie drinks to balance out the treats. That way, you’re not likely to binge. However, if you do go overboard one day, do your best to take a day or two off of the heavy treats and enjoy more herbal teas or light coffee drinks. You need to get through the holidays without gaining , at least.

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