I was studying a nutrition course at California State University Los Angeles (CSULA). I had a professor named Dr. Tam, Ph.D., who used to say we need to “quench foods.” He taught us that it was o.k. to have cheat meals but to help quench some of the damage caused by the unhealthy meal. For example, if you like french fries and you order a side of fries, then eat a salad with it to counteract the damage caused by the fries. You don’t have to give up your favorite foods completely.
You should reduce the frequency of eating them and add something to the meal to reduce the total calories for the meal. If you eat a brownie, eat an apple with it to increase your fiber intake, reduce overall calories, and add some nutrients. This simple strategy has been beneficial for me in managing my weight and the weight of my patients.
Think of a tea kettle;
Think just as the water starts boiling, it has to blow off some steam. Otherwise, the moisture would build up inside the pot and blow up. By allowing some steam to escape occasionally, the water can continue to boil as it reaches your desired temperature. Weight loss is the same in that you have to be forgiving and redesign your eating habits to achieve your long-term goals. Research shows that resisting food can cause your body to crave that food even more. You are avoiding cookies or burgers. Wire your brain to view forbidden foods as rewards. It makes you crave foods that you have easy access to, so it’s best to take a break if you need to and indulge every once in a while.
Weight loss can be difficult and frustrating;
The solution is understanding and considering a lifestyle redesign. Including a poor diet as part of the plan will help you avoid the guilt and shame associated with perceived failure. When you eat that donut or bacon double cheeseburger, learn to accept cravings as part of life and deal with the consequences in a standardized matter such as quenching. You’ll have over 250 strategies to use to offset the meals that will be necessary on occasion to prevent binging.
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