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weight loss tips

Posted on 2019-04-222019-04-26 by Sameer Oza
  1. (According to my grandma) Think of the stomach as made of 4 parts. Fill 1/2 with food, 1/4 with water, leave 1/4 empty for air.
  2. So…..drink a glass of water before any meal.
  3. Do not eat anything within 2 hours of bedtime. Dinner should be the smallest meal. “Eat breakfast like a king, lunch like a prince, and dinner like a pauper!”
  4. Walk after your evening meal.
  5. Small dinner plates People who use smaller dinner plates eat 30% less food.
  6. High contrast plates – plate should not match the color of the food. If food color blends with your plate color you eat more.
  7. Put away 1/3rd of what you usually eat. Do not go back for seconds.
  8. Eat slowly. That way the brain has a chance to process your hunger/satiety signals. Americans say “I am full.” French say “I am not hungry any more.” There is a significant amount of food consumed between being “not hungry” and being “full”. A good book – French Women Don’t Get Fat talks about this concept.
  9. Weigh yourself every morning at the same time. If you see an upward trend, it is time to start decreasing caloric intake.
  10. Predominantly plant based diet. Precede main course with soup or salad. In one study participants consumed 20% fewer calories when they started their meals with soup.
  11. Dinner as a way to socialize, not just to consume calories.
plate color and sizeDownload

The only time I have seen patients lose weight in my clinical practice is when they restrict calories.

There is a growing body of research on fasting and intermittent caloric restriction.

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