Key Ways to Stay on Track

This week, as Dr. Bishop is in Australia preparing for his Lifesaving competition, we thought we'd pass along some of the practical ideas we try to give people when they first embark on a lifestyle change at our clinic.

We must develop new habits to achieve weight loss, and especially to maintain weight loss long-term. Even if the following suggestions are "old news" to you, it's important to re-visit the "core" of what worked for you in the beginning.

Everyone is different. The below ideas are NOT meant to be set it stone, nor should every person on the planet necessarily take them on. However, in our experience, the following suggestions are KEY to our patients' success...people are better able to manage blood sugars, hunger, cravings and overall adherence to new lifestyle habits.

Key Ways to Stay on Track

1. Eat protein at breakfast (aim for at least 2 servings).
2. Eat every 3 hours, and aim to have protein and/or good fat at every feeding.
3. Distribute protein and good fats evenly through the day.
4. If and when you eat a starchy carbohydrate (bread/cereal/pasta/potato/rice) ALWAYS eat with an equal to or greater amount of protein.
5. If you are hungry but have eaten all your allotted portions for the day, go for some more protein!

PROTEIN at BREAKFAST:

This can be a challenge, since most of us were raised on toast, cereal or oatmeal for breakfast. However, having a high-protein breakfast is one of the best ways to boost metabolism, improve blood sugar and prevent evening hunger. Following are some ideas:
- EGGS - Boiled, scrambled, fried, poached, omelette, fritatta, etc.
- CHEESE - Add to eggs for extra protein, or eat it with meat/on its own
- MEAT - Turkey/chicken bacon, lean sausage, ham, pemeal bacon
- YOGURT - Greek (higher protein content), or sugar-free regular yogurt
--> Add berries to change flavour
- COTTAGE CHEESE
- PEANUT BUTTER AND/OR NUTS
- PROTEIN SHAKE/SMOOTHIE - Use whey or soy protein powder mixed with water and/or milk, plus yogurt and/or berries to taste
- PROTEIN BAR/SUPPLEMENT - Make sure it's 200 cals or less, and that the grams of protein are GREATER than the grams of carbs.

SNACKS through the day:

Eat a serving of protein and/or good fat with every snack (i.e. try not to eat fruit alone). Eat a snack between meals…if you have a long stretch of time between meals (i.e. lunch @ 12 and dinner @ 6:30), have 2 snacks.

Ideas:
- 1/3 c hummus with raw veggies to dip
- Turkey pepperettes (or Pillar's Turkey Bites)
- Cheese (i.e. Babybel, Cheese-string, etc.)
- Nuts (i.e. almonds, cashews, peanuts, etc.)
- Apple slices dipped in 1 tbsp peanut butter
- Boiled egg
- Lean frozen meatballs (i.e. PC brand – can cook in microwave)
- Tuna with salsa or mayonnaise (or flavoured tuna i.e. lemon pepper)
- Sliced turkey (or ham, or any other cold-cut meat)
- Cottage cheese
- Greek yogurt (or low-fat, sugar-free yogurt)
- Fruit (but try to combine with protein or good fat)
- Protein bar/supplement
- Protein shake
- Soup (broth-based, i.e. cabbage)

Remember - the small changes you make now will carry you forward, no matter how discouraged you might feel. Doing some regular activity will keep stress levels down, so if you're an emotional eater (like most of us are), you'll be less likely to "stress eat." Sleep is also a key component to decreasing stress. Take it one meal and one snack and one day at a time.

Push yourself forward and feel empowered by every positive choice you make. Lifestyle change is a work-in-progress...don't ever give up!

Dr. Doug's Team