Tag Archives: overeating

One Appetizer Will Make You Lose Weight. One Will Make You Gain. Which One For You?

bloomin-onion

This is Outback’s Bloomin’ Onion. It’s a nuclear 1946 calories! That’s 500 calories if you eat 1/4 of it when you’re out with 4 friends. Of course, we overeaters usually ate more than our share.

shrimp cocktail

This is Red Lobster’s Classic Jumbo Shrimp Cocktail. It’s only 100 calories, sans sauce. And the sauce is only  45 calories (if you use it all).

Want to solve your weight problem? You can, by learning to eat what you like and enjoy it even more than you do now.

I’ve helped thousands of people lose weight and live a healthier happier life for the rest of their lives, taking my program, reading my book, or both. Read my book or listen to my audiobook, and then take action to make your life better! This can be the year you solve your weight problem.

Yes, Your Stomach Actually Shrinks When You Diet!

Author Bill Anderson before and after his 140 pound weight loss.

Author Bill Anderson before and after his 140 pound weight loss.

(The author is a psychotherapist who lost 140 lbs. when he discovered his unique method, and he’s kept it off for over 25 years. Read about his method of fast permanent weight loss in his book, The Anderson Method.)     

A reader has written in asking, “Does my stomach actually shrink after a few weeks of eating less, or is it all in my imagination?”

Much to my surprise, the answer is YES!, your stomach actually does shrink!

For years, the answer from all the experts has always been “no”, your stomach does not actually shrink.

My dietitians and physicians have always told me that this is an “old wives’ tale”, a myth that came about because after a while of eating less, we seem to get used to it. They said that the hunger that you got when you first “dieted” goes away after a few days, but it wasn’t from your stomach actually getting smaller. “It’s a matter of habituation”, they said. You also get a full feeling on less food than before, but “it’s not actually your stomach physically shrinking.  The new experience becomes our new normal and we get used to it”. According to them, our digestive system and appestat adjust to the new level of consumption, and now, when we’ve had the new normal amount or new normal of going without, our brain gives us the same messages it used to give us, but on less food. But the stomach physically shrinking? “No”, they scoffed, “just another silly myth lay people believe”.

It turns out they were wrong, at least about the stomach shrinking part.

Here’s the scoop: Researchers at Columbia University College of Physicians and Surgeons and the Department of Medicine and Psychiatry at St. Lukes-Roosevelt Hospital have actually measured the size of the stomachs of people before and after 4 weeks of eating less. They found that dieters had their stomachs shrink by 27-36%!

They inserted balloons into the empty stomachs of 25 obese volunteers and then filled them with water to measure the volume the stomach would hold. Then, a group of 14 of them went on restricted diets, reducing the amount of food they ate, and 9 did not. At the end of 4 weeks, they repeated the measuring procedure using the balloons. The non-dieters had no change in the volume their stomachs would hold, but the dieters’ stomachs would not hold what they used to. The volume their stomachs’ would hold had shrunk by 27 to 36%.

So, its true, your stomach actually does shrink after you eat less for a while.

Now that we have that settled, so what? If you want to lose weight, you still have to figure out what to do to get yourself to do that. That’s where I and my book come in. Read my book or listen to my audiobook and find out!

 

 

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.

How to Lose Weight and Still Eat Everything You Like.

pizza-junk-food-600

Most people think you have to deny yourself your favorite foods and stick to a rigid diet to lose weight. On the contrary, the key to learning how to lose weight permanently is learning how to eat and enjoy everything you like in the right way, not making yourself go without. You even learn how to “splurge” on the weekend without gaining weight. This is not only possible, but is absolutely necessary if you want to lose weight permanently.

(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.)

I was overweight and obese my entire life, well over 300 pounds at times and a miserable failure at diets and weight loss plans. I had given up more times than you can count. Fortunately, I kept looking for an answer and at the age of thirty-three, I finally learned how to lose weight for good and lost 140 pounds at a pretty fast clip. I’ve kept the weight off pretty easily for over thirty years now, and I eat everything I like. I don’t eat diet food and I don’t exercise like a health nut. I’m a Licensed Counselor now, I’ve helped thousands to succeed like I have, and I’ve written a popular and respected book about it, The Anderson Methodavailable in paperback, Kindle, and audiobook.

The truth is that there are no “bad” foods or “bad” calories. Managed healthfully, they are all good! I eat everything I like, and I’ve learned how to lose weight while going out to dinner, to parties, on vacation and how to have drinks and desserts and still lose weight pretty quickly. Here’s why and how it works:

If, over a month’s period of time, you’ve eaten fewer calories than you’ve burned in normal activities, regardless of what you’ve eaten and when you’ve eaten it, you’ll lose weight. You’ll lose weight even if you’ve eaten all your favorite foods, even if they are the things that the “diet experts” say you can’t eat.

If you’ve been listening to diet nonsense on TV, in the magazines and at lunch, you may be skeptical of this, but this is science. It’s easy to verify at any university or college. Your body doesn’t operate on a 24 hour schedule. A five foot four inch woman needs an average of approximately 1400 to 1800 calories per day, depending on the individual, and will not gain weight if she doesn’t exceed that. However, if she has habits where she averages that most of the time, and exceeds it only occasionally, which is very easy, she’ll get overweight and constantly gain weight! If you’re a normal American, this has probably been happening to you.

Instead of thinking of it as a 1800 calorie per day daily budget, think 12,600 calories per week. If you keep your weekdays at 1200, you’d have to eat more than 3800 calories per day on the weekends to gain weight! Keeping your weekdays austere gives you the ability to fit in anything without going “over budget”. A piece of cake is about 350 calories. A glass of wine is about 100. A normal serving of lasagna is about 500. If you think you can’t fit those things in on a day with a budget of 1800, we need to talk about that.

However, getting these new habits in place isn’t a matter of “will power” or “just making up your mind”. There is a scientific method in how to lose weight and keep it off, but it is not so much the science of nutrition as it is the science of psychology and behavioral medicine. Will power and self discipline were never within my grasp before I discovered the methods I teach my clients, the methods of Behavioral Medicine I call Therapeutic Psychogenics.

Reprogramming habits is the result of using these therapeutic techniques, methods of behavioral therapy. Once the habits are in place, we get a different result. We become and stay the weight we want to be. You’ve seen other people do it, those people who seem to eat just like you or worse and stay slim. You can do it too! Now, we eat only our favorite foods. We waste no calories on mediocre food. Our “diet” can include every kind of meat, potatoes, pasta, sauce, wine, drinks and even desserts that you can think of, as long as they are good enough for the calories they “cost”. We deny ourselves nothing.

There is a proven way to “reprogram” your habits so the calories come out right and it becomes automatic and habitual, even easy to maintain for many. Learning how to lose weight permanently is not impossible. It’s just work, and not hard work at that.

You don’t have to live a miserable life of diet food and torturous exercise to solve your weight problem. In fact, permanent weight loss is the result of learning a more pleasurable way of living that includes some of your most cherished foods and activities, a way that becomes habitual and normal for you. You can even become one of those infuriating people who seem to eat all the wrong things and “have no problem”. Read my book and you’ll truly find out how to lose weight.

What is Belviq, the New Weight Loss Drug?

Belviq is a new weight loss drug that just became available by prescription this past week, one of only two new weight loss drugs approved by the FDA in the last 13 years. (The other is Qsymia, which I have already written about.) It is made by Arena Pharmaceuticals. Belviq is the trade name, Lorcaserin is the generic name, and it was called Lorqess during its development.

Belviq affects the serotonin receptors in the brain, changing the neurotransmitter action of serotonin, the brain chemical you hear about related to mood. SSRIs (Selective Serotonin Reuptake Inhibitors) are a group of drugs that are mainly used to treat depression, but it has been found that many of the drugs that affect neurotransmitters have lots of other affects, change in appetite among them. Drugs that change the action of the neurotransmitters serotonin, dopamine and norepinephrine are used to treat many psychological conditions, even psychotic disorders, because they change the way we think and feel. They can create experience in the psyche like hallucinations, expansive thoughts or euphoria (good mood or feeling), or quell it, like reducing cravings and dark thoughts, or quieting hallucinations and mania. The antidepressant Wellbutrin was found to quiet the cravings of people trying to quit smoking and was then marketed also as Zyban. Some of these drugs were found to increase appetite, cravings, and drive to eat, and some have been found to reduce appetite and cravings. Pharmaceutical companies create new drugs, experiment with them, then market them for the effects that they produce. Belviq is sold as a weight loss drug, a drug to reduce appetite.

Does it work?

Reliable clinical studies have shown that people given the drug lost weight slightly more than people given a placebo, even without instruction in weight loss protocols. In studies where people were instructed in weight loss technique, people taking the drug did about twice as well as those taking the placebo. In all cases, the weight loss was slight, and the weight was regained after the trials. I have seen no reports that relate the subjective experience of appetite or craving suppression by the study subjects, which is the main thing I would like to know about. One would assume, based on the results of the clinical studies, that eating drive was reduced by the drug.

What value would any weight loss drug have?

Everyone familiar with my work knows that there is no mystical magic to successful weight loss. We must establish new behavior where we eat less, to the degree that we lose weight and keep it off. My method has been so successful because of the use of psychological techniques that are so effective in managing thoughts and feelings and so effective in changing habit –deleting damaging habits and installing healthy habits.

I know, from personal experience, as well as my work with clients and patients, that we are all different in many ways, and we have different psychological experience, like appetite, cravings and compulsion.

For those who experience uncontrollable drive that results in life threatening bingeing and uncontrollable compulsive eating, I pray that we find a drug that can mitigate outrageous eating drive without presenting unwanted and dangerous side effects. People would still have to manage their behavior with the methods I teach, but it would be so much easier if one were not tormented by the compulsion that I know some people experience. Is Belviq such a drug? I hope to find out.

Is Belviq safe?

There are so many bad side effects being reported that it is scary, even to a mental health counselor who has seen it all. Not only are psychological side effects being reported, but risk of medical problems seems high. Both the University  of California’s Wellness Letter and Consumer Reports have published critical reviews that would discourage just about anyone but the most desperate from taking it.

The Anderson Method recommendation:

To solve your weight problem, you will have to create new habits of behavior and thinking, no matter what. You will need to maintain them for the rest of your life. Many people have used The Anderson Method to do just that, some saying it was easy. If you can do that without drugs, that will be the best solution. After all, you don’t want to be taking these drugs for the rest of your life, even if they are safe.

If you are unable to manage compulsive eating and bingeing and the experience of craving is an absolute torment, drugs might help. There are a number of drugs that have helped people with unwanted eating drive, such as Wellbutrin, Lexapro and Topamax. And they have been around for a while. My advice, if you want to try a drug to help with weight control, is to find an expert in these drugs (Psychiatrists or Psychiatric Nurses) and try one that is known to be safe. Remember that no matter what, no drug is going to make you lose weight or solve your weight problem. The solution is in behavioral therapy science. A drug may make it easier to do the work, but you will still need to do the work. If you want to try a drug, try one that’s known to help some people and been around for a while. Let someone else be the guinea pig with Belviq.