Tag Archives: fast

One Breakfast Here Will Make You Lose Weight. The Other Will Make You Fat. Which One Is For You?

 

(The author is a psychotherapist who lost 140 lbs. when he developed his methods, and he’s kept it off for over 30 years. Read about his method in his book at the right, or listen to his audiobook, free sample provided here.)

This is one of the breakfasts I had regularly while I lost 140 pounds. Its only 200 calories. It tasted great, made up of my favorite foods, kept me going all morning, and at 1/8th of the breakfast pictured below, had me shedding pounds like crazy. Now, to maintain my loss, I eat more than the 200 calorie breakfast above, but still only a fraction of the American norm that is making people obese and sick.

meat lovers omlette

This is Denny’s Meat Lovers’ Omelette at a whopping 1730 calories. That’s the kind of thing I used to pick that made me over 300 pounds. Think about that. 200 calories versus 1730. No wonder we have an obesity epidemic.

To lose weight, you need to learn how to eat what you like, not go on a diet.

For years I have resisted giving my clients food plans or telling them what to eat. That will not help them. Instead, I teach them how to succeed. I know how to help people be successful at weight loss, and its almost always contrary to what they think should be done. They think they need to follow some diet and exercise plan that some personal trainer or dietician will prescribe. Nope. They need to train in my method of behavioral science. I can guarantee that my client will lose weight if they follow me.

Clients who have trained in my method and people who have read my book know that the secret to success is learning how to eat what you like and learning the behavioral techniques that change the way you think and act habitually. Success does not come from diets and exercise plans that you know will come to an end when you want to live normally again.

To learn what I teach, read my book or listen to my audiobook, pictured at the upper right.

Controlling Nighttime Eating


(Note: This article was submitted to me for publication on my blog, and while it does not precisely mirror my teaching, I think it is a worthwhile contribution. My inclusion of it here should not be taken as an endorsement of all that it suggests. – William Anderson, LMHC )

by Sandra Bankers

Many people often find themselves snacking at night, even if they are not feeling particularly hungry. Although we’ve mentioned in a previous TAM post that it doesn’t matter what time of the day you eat, eating late at night can still be problematic. More often than not, it can lead to you consuming more calories than you actually need.

Furthermore, Healthline specified that eating at night is connected with certain eating disorders. With that in mind, it’s easier to understand why it’s imperative to control your bedtime eating habits.

You need to remember is that there is often an underlying reason why you have an urge to eat even if you’re not hungry. Experience Life identified some common causes which include depriving yourself of food throughout the day; not having a set meal plan; or being used to eating at that time. The latter may also be stress-induced, or brought about by special instances such as family dinners.

In addition, lack of sleep and boredom may also trigger you to eat at odd times of the day, including late in the evening. The good news is that there’s a corresponding solution in line with the cause.

For most people, eating at night is something they’ve gotten used to over the years. Overeating is usually caused by developed habits so you will need to change your routine to get around this. Look for activities that you can do at this specific time instead of munching on food. For instance, you can read a book or watch a movie during the usual period where you eat to keep yourself distracted. Changing your behavior and mindset is at the heart of The Anderson Method and doing so will help you keep yourself from returning to your late-night eating habit, eventually helping you lose and/or maintain weight. Distracting yourself is also a good strategy if you find yourself snacking at night due to boredom or restlessness.

Likewise, if night-time eating is your way of bonding with your loved ones, you can simply look for other ways to have fun. For instance, you can spend the night bowling or playing miniature golf.

On the other hand, eating a lot because you deprived yourself of food during the day can easily be remedied by eating properly planned meals during the day. Fitness Magazine quotes Milton Strokes, the spokesperson of the American Dietetic Association, who clarified that “by shifting calories to the morning hours, you will ensure that your night-time cravings don’t have as much of a pull.” It’s a good idea to make a meal plan on what you will need throughout the day so you can be sure you are getting enough nutrients and sustenance.

Similarly, craving for food late at night because of lack of sleep can easily be remedied by getting at least 6 or 7 hours of sleep per day. According to Psychology Today, depriving yourself of sleep can trigger overeating, especially of fatty and high-calorie foods, so make sure you get sufficient sleep to avoid this from happening. It’s worth mentioning as well that there are also certain types of food and nutrients that can help you doze off. The better sleep guide on Leesa featured a list of elements which includes food rich in magnesium, potassium, and B vitamins. They have various effects on the body such as for relaxing muscles and nerves or inducing the release of the sleep hormone Melatonin. However, make sure to regulate the amount that you eat. Otherwise, you run the risk of gaining more weight.

Finally, if the reason for your eating at night is stress-related, one effective solution is to increase the amount of fiber and protein that you have at dinner. MedicineNet.com specified their benefits: the former helps you feel full, while the latter helps keep you from feeling hunger pangs even late at night.

Exercising is also a good option for you to combat stress. You can work out before heading home once you leave the office. This strategy can also help you tire yourself out so you can fall asleep more easily.