weight loss and portion control

I was at a restaurant last evening and ordered a veal dish (okay, your doctor was not following his own advice and had a veal parmigiana with pasta). What came out was this huge hunk of veal which could have easily fed three people. I felt compelled to keep eating way past the point of satiation. I finally told myself "Posner, you tell your patients to ask yourself the question: am i still hungry? before eating the next bite. My answer was clearly NO.

Even though most of this was protein, the breading was not and of course, there was some bread brought to the table first and pasta accompanied the veal and I had to try some of that...

The food was great, bountiful and not too over priced....BUT...if I was in a weight losing mode, this would have been a very bad choice of a restaurant.

Choose restaurants that are NOT known for their massive portions. We tend to all like "deals" and places that provide an appetizer, a huge main course, dessert and a side dish for outrageously low prices are very tempting for our stomachs and wallets but not conducive to our weight loss efforts.

Make sure portion control is part of your strategy.

weight loss and nuts

One of the common misconceptions in "healthy" eating is that nuts are a required element.

When I inform patients that the ingestion of nuts derail weight loss efforts I frequently hear "But THEY say that nuts are GOOD for you." My question at that point is : Who are "THEY"? "They" are probably the same people who told you as a child not to go swimming after you eat because you will develop cramps, drown and die. Honestly, does anyone know a kid that ate , went swimming , developed stomach cramps and died?

The bottom line is that small, repetitive eating food sources such as nuts will derail weight loss efforts. Human nature is such that we do not tend to limit these small food sources such as popcorn, nuts etc and when we start eating these things we tend not to stop.

Eliminating nuts from your dietary intake will help, not hinder your weight loss efforts.

weight loss and the movies

One of the fun parts of going to the movie theater is going to that snack area and making decisions as to what to buy to eat while watching the movie. When you approach the counter the first smell that hits your senses is that popcorn. When you look at the available choices, foirst thing you notice is the incredible rip-off prices being charged for these drinks and snacks...but, we still buy them.especially the popcorn.....and now they have the self-dispensing butter topping.

The calorie count of the popcorn as well as the oversized candy boxes is tremendous. Moreover, we put ourselves in the realm of distracting eating....for hours munching on food sources while engrossed in the movie...a recipe for weight gain disaster.

Eat your meal before going to the movies and make a conscious effort to NOT go near that candy stand. You worked very hard the entire week and you do not want to wasted these efforts with a distracted eating at the movies mode!

weight loss and holidays

July 4th weekend coming up..for many it is exit stage left for a long weekend at the beach..for others it is neighorhood barbeques...

No matter what are the plans, inevitably they will include events with high-caloric food sources available including alcohol, desserts etc.

You have/are working very hard to get that weight down and become healthier and happier. It is amazingly how easy it is to take a 3 day weekend and really derail your efforts. Watching fireworks and enjoying the love of your friends and family does not necessitate ingesting lots of calories. Learning how to celebrate an occasion and have fun from the need to ingest high caloric food sources is a necessary component of long term weight loss success.

If you do notice after a weekend that the weight has increased, then have a definitive plan as to how you will work very hard the next weeks to get back on track.. Obviously if you need our help we are here for you.

weight loss and human nature

Last nite at a restaurant in south Florida they had a special before 7PM...$2.95 dollar appetizers if you bought a drink...these appetizers were incredible...little steak sandwhiches, shrimp cocktail, flatbread pizza....all for a minimal amount of money.

I found myself ordering a bunch of appetizers...i wasnt really that hungry but i couldnt resist the "deal"...

Ah..human nature....most of us cannot pass up a deal when it comes to many things including food. If your meal comes with a free dessert, how many of us refuse the dessert even if we are not hungry. If we can upsize a popcorn for a measly 25 cents more, who does not do this?

Companies selling us foods are expert in knowing how to play this part of human nature...we are manipulated all of the time by our human nature desire to get a "deal". When it comes to longterm weight control it is important that we take a step back and evaluate how much of our food intake is based on hunger and how much is based on other factors...including the human nature aspects of our behavioral patterns.

weight loss and maintenance

Yesterday I gave a lecture at a hospital in the Ft Lauderdale area about weight loss, and the speech was for hospital employees. The hospital was having a health education forum.

At the end of my talk many questions were asked about maintenance of weight loss. Actually, it is perceived that the maintenance phase of weight loss is actually more difficult than the weight loss itself. Why?

As much as we tell ourselves there is no "finish line" when it comes to our weight loss efforts, we do tend to perceive an "end" of a "diet". Two major points: for long term success there is no "diet" ..rather, it is a lifestyle change. Secondly, there is no "end"...for longterm success in weight loss there is no end to the planning and lifestyle change.

This should be viewed as reality, not discouragement. Weight loss will make you healthier and happier...sacrificing old lifestyle choices that made you less healthy and less happy should be embraced.

weight loss and planning

We are used to planning lots of things concerning our day....what time we wake up, what we need to get accomplished at work, who is going to bring the kids to their after school events...etc..lots and lots of planning....

Do we have time to "plan" what we are going to do for dinner if we are out on a business meeting? Time to plan what we will do for a snack in the airport? Do we plan how to get 3-4 exercise sessions in per week?

The long term control of weight requires much planning...you must make the time to plan your meals, plan how you will navigate around difficult days, plan how you can avoid reaching for those food sources that caused you to have weight control issues.

It takes time to plan these things...but taking that time is very important.

weight loss and exercise

Some really great news! We have aligned the Serotonin-Plus Weight Loss Program with two trainers in the area. One, Lisa Lutz, is a former Mrs. Virginia and still competes in body building competitions. Lisa is a certified personal trainer and also has an image consulting business. Lisa also happens to be the daughter of Angela Melton, our Nurse Manager.

Lori Zarcone works out of Golds gym locally and she will be offering a free one hour training session for all of our patients. Lori is passionate about helping people lose weight and most certainly exercise is the other end of the equation..calories coming in/calories being burned off.

Incorporating exercise is an important part of a long term weight loss strategy. By no means are we expecting people to run marathons and we understand completely that due to orthopedic limitations/time limitations it may not be possible to do extreme amounts of exercise. However, each of us should attempt to incorporate an exercise program for ourselves that individually makes sense. Please call our office: 703-866-4144 to find out how you can meet one of our trainers and start incorporating an exercise regimen to your lives. Doing so will go a long way in helping you with weight control longterm.

weight loss and the give up mentality

There are many times when we are tempted to "give up"...throw in the towel....losing weight is too much work...and you can be very diligent for 6 days, take one day and revert to old behaviors and the weight doesnt change a bit...frustration and thoughts of "giving up"...

Always remember the reasons as to why it is so important for you to lose weight...you are making the choice to become healthier and happier....great choices...less medications, higher confidence and self esteem....feeling better about life....

There are days when you feel challenged and perhaps even some despair...when this happens take out the list off things that positively happen when you lose weight and review that list...write that list out if you do not have it already....focus on how positive your life will change when you reach your goals....hop on this blog and read the entries...keep yourself in the "zone". And never give up (hey..isnt that the line from the movie Titanic")

weight loss and the beach

A very popular vacation in this area is to "go to the beach"...no one ever identifies which beach they are going to, just the geenral "beach". Many, rather than taking hotel rooms, rent houses which makes it much more children-friendly. Meals then become under control of the parents. In many cases more than one family unit is cohabitating the house.

For those in charge of meal planning, be very senstivie to the size/weight pf the guests who will be there. If there are a number of overweight adults and children, ensure there are many healthy choices available at each meal. Historically we weel that"beach" food is all about snacks, high carbs, alcohol, desserts etc. There are no rules to this. The waves and water are every bit as fun woithout a stomach full of high-caloric foods.

Plan the meals and be senstive to peoples needs.

weight loss and image

Yesterday I had a great time watching about 15 of our patients strut the stage wearing some really hot outfits...proud to show off their new bodies...

We have lots of pictures and will send a newsletter to you all with some of the pics...

Each "model" wrote a bit of a biography....including how and why weight became an issue, their motivation to lose the weight and how their lives have changed since the weight loss....it was really cool to hear the experiences....

I guess the "politically correct" answer as to why you want to lose weight revolves around the health benefits....but the body image that changes...to the positive and proud is an amazing byproduct.

Next time a food source appears that you know derails your weight loss efforts, stay steadfast in your desire to feel better, be healthier and have a body image that you are proud to flaunt...not hide...

weight loss and confidence

Okay, one final plug for our event tomorrow....our FIRST ANNUAL SEROTONIN-PLUS FASHION SHOW We are asking for clothes donations that will go to the United Community Ministries...This will be an incredibly fun event...Music, entertainment Posner doing standup...

But most important is the Fashion Show...How cool is this??? People who months ago would BENER have thought about getting up in front of other people are now agreeing to be Models! The new-found confidence of weight loss is allowing these people to strut the stage and show off their new look! PROUD to be seen....

This is what weight loss can help you achieve...Of course, all of the positive health manifestations are incredibly important but the self-confidence and self-esteem boosts that accompany weight loss are profound.

3PM BOBBY MCKEYS PIANO BAR AT THE NATIONAL HARBOR TOMORROW! SEE YOU THERE!!!!

weight loss and vegetables

Many people share the commonality of not liking/seeking to put vegetables into their food choices. The reasons are pretty obvious...for most people, vegetables are not exactly the best tasting food choices. Face it, if we were made as human beings to be a weight losing specie, we would crave a good piece of carrot as opposed to great slice of chocolate cake. But unfortunately we do not...the carbs are what we crave and the carbs taste best to our palates.

Make it a challenge to proepare vegetables in a way that makes them taste better. For instance, many people love grilled vegetables on the grill....an added taste occurs especially if a small amount of flavoring is added as they cook. There are many creative ways of using vegetables as a staple of your dietary intake...Vegetables are your friends...consumption makes you healthier and happier...the carbs although tasting better ultimately will make you less healthy and less happy.

weight loss and sabotage

Great comment yesterday....it was in response to my posting about getting attention when we lose weight. The comment was about the fact that some people will almost intentionally try to derail your weight loss efforts by bringing cookies and other high-caloric food sources to the person trying to lose weight. The word used was having to "please" others by succumbing to their gifts of food.

"Pleasing others" has no place in your quest for weight loss. YOU are choosing to become healthier and happier...it is a GREAT choice....Anyone who intentionally tries to derail your efforts has some psychological issues and you have NO obligation to "please" them by eating the cookies or cake that was made especially for you. Politely smile, take the gift, explain that you are trying to become healthier and happier, and you will give their gift to someone who does not have a weight problem. if they are offended, too bad.

Your choice to lose weight is a great one and people around you who attempt to derail these efforts are either not thinking or not caring. In the case of an elderly relative, they just do not understand the ramifications of weight issues and elderly use food to show love. In the case of "friends" it is more likely to be jealousy. In either case, please yourself by sticking to your mission.

weight loss and attention

When you lose weight this will be noticed by many people....significant other, family members, friends and workplace colleagues/coworkers. Comments will be made and sometimes it is difficult for many to be the center of this "attention". Do you interpret the comments to be jealousy? Do you feel your attention to weight loss demeans the lack of effort of others you know who also have a weight control issue? Do you feel uncomfortable about being noticed?

Obviously some of us love the attention and cannot receive enough compliments about our new look. Others do not feel comfortable about constant comments coming their way,

Your weight loss will be noticed and I would propose that for those of you who do not feel entirely comfortable about this attention, try to think of yourself as an inspiration for others to follow suit. Your weight loss will lessen your chances of serious medical conditions and if your efforts motivate others to emulate you, then you may be saving lives other than your own.

weight loss and books

Good morning....Mondays are probably the least favorite day of the week for most people...coming off a weekend and getting back to work...less time to do things we like to do to relax...we get busy and less time to think about our weight loss efforts as well... That is why I suggest that you take some time on Sunday to plan your week ahead. If you know you have to travel, plan how you will approach the snacks/meals while you are away.. What will you do at the airport? How can you face the challenge of not giving in to the evening cocktails that accompany business dinners? What time can you wake up to use the hotel gym? If the children have a sports event, how will you plan a smart, healthy dinner?

Our book arrived!!! "The Serotonin Solution To Never Dieting Again"

Donna, Julia and I collaborated on this with contributions from the Medical Director of our expansion operations, Dr Laura Balda and also a prominent local GYN physician, Dr Joyce Hair and our Ft lauderdale partner, Dr Araba Sam.

The book discusses many aspects of weight control issues and it is based on reality...not some "hyped" book which professes to have some miracle solution to weight loss. Weight loss is not "dieting"..it is life style changing and behavior modification. Our book will not be a best seller (well, maybe in Burke) but I am very proud of this because it truly is reality based.

We are doing a book signing at our Fashion Show event on Saturday but will be arranging a book signing at the office in the fall. Stop by and pick up a copy if you would like before then.

The Secret to weight loss

How many times do you see advertised a product, book or some other thing advertised that provides the "secret" to weight loss?

Here is the (not so ) secret: There is NO secret to weight loss!!! It is not rocket science math to figure out that we lose weight when we take in less calories than we burn off. That doesn't sound very secret. There are two ends of this equation and hopefully in your quest to lose weight you are working on both ends of that equation. The proverbial "eat less and exercise more."

Sounds easy but obviously not easy at all. And anything, and i repeat anything that promises to hold some "secret" to weight loss is full of (PG blog here so fill in the blank)

Keep diligent in your efforts to maximize protein and vegetables, minimize those carbs and fruits, keep alcohol to a bare minimum, do not allow snack foods such as peanuts and popcorn to get in and find time to exercise.

There is no secret to this...and beware of spending any money on anything that promises some "secret" shortcut to weight loss.

weight loss and clothes

A very nice byproduct of your weight loss is being able to wear clothes that were previously unable to be worn because they did not fit. Many stylish outfits may have been purchased at a previous weight that now sit in your closet unable to be used...until the weight loss occurs. Many of our patients have noted that this is one of their major motivations to lose weight.

Next week we have our Fashion Show and we are collecting the clothes that do not fit you anymore because of your weight loss. If you have clothes that do not fit you because you have gained weight, do NOT donate those!!! Work hard to get that weight back down and please call on us if you need our help.

Motivations to lose weight are many...health is most certainly the main focus but being able to wear those stylish clothes again is a wonderful psychological boost.

DO NOT FORGET TO MAKE PLANS TO JOIN US SATURDAY JUNE 19, 2010 AT 3 PM AT BOBBY MCKEYS PIANO BAR AT THE HARBOR!!!!!!!

weight loss and time of year

It is very interesting that people's concentration on their weight loss efforts wax and wane depending on the season. Most certainly, after the Christmas New Years holidays, many people focus on their "New Years Resolution" to lose weight. During the holidays most people are thinking about the holiday events and not concentrating on their efforts.

The early and late spring are very wild months in our office becaiuse many people feel an urgency to lose weight prior to summer/weight loss season. June, with graduations, vacations starting etc is a month of lesser activity.

Take a step back and see whether YOU have a seasonal basis to your weight loss/weight gain cycles and figure out a way to NOT let this seasonal variation occur to you. We have discussed previously the "5 pound rule" meaning that every week, reord your weight and if you ever see 5 pounds cumulatively go back on from when you left our program, come back in for one visit as a "tune-up" Not very costly and will stop the cycle of the weight loss/weight gain. We are also offering a very unique maintenance program that includes free visits so contact us for more details.

Losing weight is very difficult and seasonal contributions can affect your progress. Be cognizant of them and act on them!

weight loss and hearltand restaurants

Okay, so after I attend the open house at the Iowa clinic I stepped out to a restaurant near the office that the staff recommended....

First thing they piut on the table was a huge plate of buttered rolls, more butter, cole slaw and cottage cheeses..interesting array of food...

Menu of course was chock full of all time favorites...Yes, steaks, chicken and other high protein choices compatible with trying to lose weight but all accompanied by massive stuffed potatoes, mashed potatoes etc....

The choices provided to us in most restaurants are bountiful and tasty..but very challenging to our weight loss efforts. Try to choose restaurants that are more conducive to your efforts. Human nature prompts us to select the restaurants with the best deals...the most food for the money...try to avoid this temptation and choose the places known for their quality, not quantity.

Back to DC tonight....the sky in Iowa is beautiful at sunset...different than our area...there was something kind of magic about it...hmmmm..Posner moving to Iowa??? Laughing....about as much chance for that to happen as Posner retiring....zero to none

weight loss and regions

First check out the comments from yesterday..interesting stuff

Second check out the time of this blog...Posner off to the airport...Iowa....Field of Deams?

We are opening a clinic in Des Moines...The plastic surgeon there, Dr Cherny informs me that Iowa has a huge weight control problem. The indigenous foods/eating culture contributes to this in his opinion.

I think all regions of the country have problems but most notably the south which always (dubiously) posts the winners in the most overweight states. As we were all being brought up, many of our eating behaviors were sculpted by our parents and families,

Breaking "traditional" eating behaviors as taught to us growing up is difficult yet necessary of those behaviors lead us to overweight or obese status.

Take a step back and see how you are handling your own family dynamic and what you are imparting on your children and if there are healthier choices to be made, go for those changes.

Okay, O-Dark-Thirty time for the airport... I am hearing a voice ..."Build it and They Will Come"

weight loss and our occupations

A number of people have occupations that would be adversely impacted by weight control issues. For instance, flight attendants need to make their way down that narrow aisle with the service cart. Years ago, I think the airlines would only hire svelte people. I do believe that a number of them were sued for discriminating hiring policies and now it is quite common to see overweight people in this position. Clearly, it seems to be more difficult for the overweight attendants to perform their work. Professional sports players, most notably football players, will be called to task if their weight is higher than it should be. As a physician, especially one involved in a weight loss program, I feel pressure to be a "role model" to some extent and not be overweight. Obviously, other occupations such as modeling, personal trainers and many others would be adversely impacted by weight issues.

No matter what the occupation, I do believe we are all better perceived by our bosses, clients, co-workers when we present a healthier image. Promotions, hiring and other job-related issues although not directly mentioned, will in fact be influenced by some extent by our appearance. This may not be fair, but it is reality. Losing weight will also help us in our professional careers. Yet another bonus of losing weight.

weight loss: Who are we doing this for?

Controversial subject for a Sunday morning: How much of our decision to lose weight is because of someone else in our lives? Do we sense that our significant other is dissasisfied with our appearnace? Do we feel less appealing to them? Are we afraid that others will capture their attention?

Most of us brazenly state that our reasons for weight loss are solely because we want to be healthier and look better for our own purposes..not to please others. But truly, deep down, most human beings do care about what others think about their looks/physique. We care about our "sex appeal", we care about how our colleagues at work perceive us in all manners, including our physical look and we care about how we look compared to others.

Losing weight does give us a much higher level of self=confidence and self-esteem....and we are perceived differently when we present a healthy look. Losing weight makes us healthier but there are many ancillary benefits!

weight loss and driving

Many of my Eurpoean patients tell me that they are amazed wuth they come to the United States to see the number of overweight prople here. With French known for their pastires, Germans known for their beer, Italians for their pasta etc., then why is it the case that the obesity epidemic is much worse here in the states?

A few insights were offered: 1- Europeans tend to walk many more places as opposed to driving their cars. They lay out and mass transit ofntheir cities is such that people get much more time to walk places. 2- Portion control: Although, the above mentioned food sources are high-caloric, Europeans tend to very much limit the portion sizes of these items, so although they are being consummed, limitd sizes are the usual.

Perhaps we can all learn from these experiences to alter our approaches and certainly if we can walk somewere as opposed to driving, make that happen.

weight loss and maintenance

I know you have read this before, but I think the point is worthy of another go round: The concept of not perceiving a "finish line" when you are in a mode to lose weight and keep that weight off. As mentioned before, the word we do NOT like to use is the "D" word...DIET....A "diet" implies a start date and an END date...and when we finiish the diet we go back to old behavior patterns. Of course, the old patterns result in weight gain.

Continuing to lose weight past your program visits or the maintenance of your weight if you have achieved your goal weight requires constant vigilance and monitoring. You MUST write that weight down once a week and have a PLAN if you see that number go up. If we have no plan or do not monitor the weight, it is incredibly easy to put back on every pound you lost.

We are certainly here as a resource for you...if the weight goes up a small amount, come in for one visit...we will provide you with the medical jumpstart, refocus you and get you back on track. Many people come back to us having gained back many pounds...they come in embarrassed, which they should NOT be, because we do understand these issues and know how easy it is to slip back into old behaviors.

Keep the awareness and vigilance...and if things slip a bit, come back to us for a quick "tuneup"

Weight Loss and teh Summer

Good morning....in answer to the question posted by "anonymous" yesterday, please call Jennifer Johns at: 703-866-4144 and she will fill you in on all the details concerning the logistics of the fashion show. We GREATLY appreciate your willingness to participate and you will receive a FREE visit to our program as well as a FREE autographed book that day! Anyone else interested? PLEASE CALL!!! This will be soooo much fun.

Summertime...more daylight, less time in the house, great opportunity to take advantage of this seasonal change by getting in lots more exercise. The warm, more daylight scenario provides the right environment to really kick up the caloric burnoff part of the equation. Always remember that to lose weight, there are two ends of this equation...calories coming in/calories burning off. Most people will also notice that during the warm/hot seasons, appetite is not as high.

In the winter after work, it is dark anmd cold outside. When you get home, the last thing you would think about after dinner is to exercise outside. The inside treadmill is not a fun event. However, going outside with the sun still shining and warm temps provide a great ambient environment and mental state to burn off some of those calories. Taks advantage of this time to enhance your weight loss efforts.

weight loss and self-esteem

Last night I attended the organizational meeting for our Fashion Show scheduled for June 19, 3PM at Bobby McKeys piano bar at the National Harbor.

Over the past several months we have "talked up" the show/charity event to our patients imploring them to be a part of it. Certainly, this is incredibly outside everyone's box....getting up in front of other people and "being seen" on stage. Thoughts of giving a speech in front of a group terrorize many people even with a subject matter that the speaker is familiar with...getting up in front of people as a "model"? No one has experience at this.

When we do not feel that we look our best, probably the last thing we would want to do is get up in front of other people for fear of negative judgement. Additionally, we are also concerned that we do not "measure up" to others. Losing weight gives us renewed confidence and as a show of this, I really want to applaud the people who have agreed to be a part of our show. I see this as incredibly inspirational to others: "Look at me...even though I may not be at my ideal weight, I am still proud to be seen." Thank you once again to everyone who has agreed to be a part of our show and I want to encourage everyone to attend the show as the cause we are supporting is a great one. Also, perhaps your attendance will work to motivate you even further to keep on track with your efforts to lose weight, become healthier, happier and regain lots of self-esteem.

I have never done this before but there is a first for everything...I saw a very insightful comment written yesterday and I thought the subject matter and the comment was so interesting, I just copied and pasted it for everyone to see. I want to thank "Anonymous" for taking the time tom write something so insightful..I look forward to hearing others' comments in response to this entry.....
Anonymous said...
Doctor Posner I have a suggestion for a topic: The connection between weight loss and emotional over eating. This is a real problem for losing weight and keeping it of after the weight is lost. Many overweight people have one common character trait – we do not know how to express our anger and frustration. Emotional overeaters are incapable of channeling those emotions toward the appropriate source of the problem. This is very common with women who are raised to be nice – not to get into fights. So we play nice and polite when inside we are raging. Many times I have come out of situations calm as a cucumber and congratulating myself on how cool I was but was I? I refuse to feel my anger and grab a bag of chips instead – and let me explain it is automatic and completely unconscious. I usually become conscious when I am at the bottom of the bag. And then the anger I felt towards that person or that situation now turns into anger and disappointment toward myself. That becomes another reason why I cannot express my anger at other people because in my mind now, what right do I have to be mad at others when I cannot even control what I put in my mouth. So it becomes a vicious circle. That was the first thing I noticed when I started reading your blog. You rage against the diet industry, evil TV shows, etc. etc. I thought to myself…wow tell us how you really feel doc. Some things you say sometimes make me really, really mad too. Like sometimes you seem to imply that all people have to do is say no and control themselves. But you know something lately I have been able to catch myself. That is because I have been reading and doing a lot of research about this problem. And one day when I was particularly mad about some comment you made implying that it was as simple as choosing what you wear in the morning…I realized that I haven’t eaten anything in response to how I was feeling in sometime because I had decided that I was not going to do that anymore. (I decided) As a matter of fact, I had let myself feel pain, sadness, hurt, anger and rage and the world had not come tumbling down. So what was I really defending? The belief that I had no control over eating when I was in emotional upheaval or that there is a possibility that I can develop new skills on how to cope with uncomfortable emotions? That has opened a brand new world of possibility for me. So thank you for challenging and not enabling.