by Sam Samalin, PA-C
Nearly every week, someone comes into our clinic and asks if we can help them with weight loss information. So many people struggle with eating in an attempt to enjoy a healthy life and control weight.
First, avoid unneeded calories — the worst of which are french fries, potato chips, soda and meat. Meat means beef, chicken or pork; if you eat some fish each week, that is good. You can also get lean protein from beans, eggs, yogurt, peanut butter, tofu, quinoa, nuts and seeds, etc.
Next, avoid sugary carbs and limit your carb intake. Sugary carbs are white bread, rice, tortillas and any baked items with flour. Good carbs are whole grains, pasta and potatoes. Avoid sugar by not eating packaged food of any kind or at restaurants, and just making food with your own fresh ingredients such as whole grains, vegetables, fruits, lean proteins and olive or soybean oil. What to eat is half the solution.
How much to eat is also key. That means knowing when to stop. Always enjoy every bite of food, take the time out of your day to relax and enjoy eating. If after eating for a while you don’t enjoy the taste of your food as if it’s your first bite, this is your body telling you you’re getting full, and it’s time to start finishing up your meal. If you feel upset about eating, just stop. Even a little overeating can devastate your quality of life.
Many of us can’t control our eating, however, and we need help. That means eat with someone who can control their food intake and follow their behavior, or eat planned, prepared meals, and don’t eat alone or other than the plan.
If your BMI is over 25 seek medical help. Often patients are unaware of the calories in their food, or need therapy or support. Eating is naturally a pleasurable part of life, the best plan restores you to the simple enjoyment of eating. Come to First Aide Urgent Care for support for your eating and weight control.