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IAPAM Tips for Weight Loss

weight loss

The IAPAM’s weight loss physicians offer these tips to help you lose weight or maintain your current weight:

  • Drink 2 glasses of water before every meal (it will make you get full faster).
  • Display fruits, not sweets. Get rid of the glass covered sweets display, and replace it with a fruit bowl.
  • Portion out your snacks. If you are going to have potato chips, fill a bowl with a serving size, then put the big bag away so you can’t see it!
  • Plate your meals, don’t eat family style, you’re much more likely to eat more if you placed the proper portion size on a plate.
  • Healthy restaurant menus may not be so healthy. According to a study in the Journal of Consumer Research, you’re likely to underestimate a meal’s calorie total by more than a third. Read “Eat This, Not That” to find some of the best restaurant options.
  • Alcohol makes you hungry (limit it to one or two glasses per meal)
  • Restaurant portions are way too big, your choices are: (1) eat an appetizer, or (2) split an entre (either with another diner, or bring the other half home for another meal).
  • When making pasta, reduce the pasta and load up on meat and vegetables (tomatoes, onion, carrots, red peppers, zucchini, etc..)
  • Beware of office goodies. The office can be a source of 10-20lbs of fat per year. Skip the cakes, donuts, candies, and chocolates.
  • Hungry an hour after a meal? Have a glass of water, or go for a brisk walk.
  • Researchers at the University of Massachusetts discovered that people who watched TV while they ate consumed nearly 300 more calories than those who dined without an eye on the tube.
  • Slow down while you eat. If you consciously stop to take a breath between bites, you can cut your food (and calorie) intake by 10 percent, according to researchers at the University of Rhode Island. It takes 20 minutes for the news that you’ve had enough to eat to travel from your gut to your brain. Another tip, try talking more between bites.
  • Plan for a morning and afternoon snack. An apple travels well, other ideas include the proper portion of nuts (i.e. almonds), protein bars, protein shakes.
  • Replace fruit juice with a homemade smoothie made from fruit (frozen or fresh). Quick recipe: 1/2c blueberries, 1 banana, 1 Tbsp peanut butter and/or 1 scoop of whey powder, 2 Tbsp quick cook oats, 1 1/2 cup skim milk.
  • Replace fried food with baked. For the breading, use Panko (Japanese style bread crumbs), egg whites, and a small amount of skim milk as a batter.


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