Weight Loss Help/Hints

Weight Loss Hints
From Change your Brain, Change your Body
Dr. Daniel Amen

HINTS to Control Cravings

1.       Omega 3 Fatty Acids, (fish oil) 1-2 grams/day

2.       Vitamin D

3.       Keep blood sugar in balance

4.       Chromium and Alpha Lipoic Acid

5.       Eat a nutritious breakfast

6.       Get plenty of good sleep

7.       Low or no sugar intake

8.       Significantly decrease artificial sugars (Stevia is okay)

9.       Have a daily stress management (exercise, meditation, self-hypnosis)

10.   Know and manage your food triggers (those things that you associate with eating, such as: movie theatres, convenience stores, mom’s house, etc.)

11.   Know your hidden food allergies

12.   Reduce salt intake

13.   Kill the ANTS (automatic negative thoughts)

14.   Eliminate bad carbohydrates

Five types of overeaters

1.       Compulsive

2.       Impulsive

3.       Compulsive-impulsive

4.       Sad

5.       Anxious

Best brain foods

Avocados

Berries/cherries

Beans

Broccoli

Dairy (low fat)

Eggs

Garlic

Oranges

Oats

Olives/Olive oil

Peaches/plums

Red peppers

Salmon

Soy

Spinach

Green Tea

Tomatoes

Tuna

Turkey/chicken

Walnuts

Yogurt

Rules for brain healthy eating

1.       Think high quality calories in vs. high quality calories out.

2.       To lose 1 lb/wk, eat 500 calories a day less than you are used to. (Woman average 1800, men average 2200).

3.       Know your calorie intake. Write down everything you eat and count calories. Learn to weigh and measure your foods.

4.       Drink plenty of water.

5.       Reduce your caffeine and alcohol intake.

6.       Eat high quality lean protein throughout the day (fish, chicken, spinach, broccoli).

7.       Eat low glycemic, high fiber carbohydrates (whole grains, vegetables, fruits).

8.       Eliminate bad carbohydrates.

9.       Eliminate or significantly decrease sugar intake.

10.   Eliminate bad fats (animal, trans-fats).

11.   Eat healthy fats (omega 3, such as walnuts, green leafy vegetables, salmon, avocados).

12.   Eat from the rainbow (variety of food colors).

13.   Cook with herbs and spices (turmeric, saffron, sage, cinnamon).

14.   Know your BMI (good is 18.5 to 25, 30 BMI is obese).

15.   Know the number of hours you sleep a night. You need 7-8 hours a night.

16.   Know how many fruits you eat a day. Eat more vegetables than fruit, but strive for 7-10 servings per day.

17.   Know your Vitamin D level.

18.   Know your inflammatory levels.

19.   Know your hormone levels. If hormones are off, losing weight may be hard.

20.   Know your cholesterol levels, blood pressure, and sugar levels.

21.   Use self-hypnosis and meditation to calm thoughts and increase feeling in control.

22.   Start today.