Eat To Lose weight management principles

Daniel Kiershenbaum, PhD, explains the concept of 'Eat to Lose' and how it makes it easier to be a successful weight controller
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Eat To Lose weight management principles

Weight controllers face a challenge about information and there's so much information about what to eat, what not to eat. In Well Spring we put this together in one concept called 'Eat to Lose'. What this does is it summarizes the main eating principles that help shut down the appetite and make it easier to be a successful weight controller. Let me review four of the most important 'Eat to Lose' principles. The first one is eat very little fat. Aim for zero fat grams. The second one is calorie consciousness and that means to pay attention to the calories your consuming and not just assume because something has no fat, that you can eat endless amounts of it. This is particularly clear with something like pasta. When you want to serve your children pasta, you don't want to serve them five cups or ten cups of pasta that would be thousands of calories. Beyond calorie consciousness and eating as little fat as possible, eating very low caloric density foods. Foods that have very little calories, per ounce of volume or per gram of weight. So an example of that a very low density food would be vegetable soup that has very little calories, maybe 50 calories in a cup, whereas a piece of chocolate the size of your thumb would have 100 calories and five or six fat grams. That's a very high density food. Those are best to be avoided if you want to keep you appetite under really good control. The fourth principle I wanted to mention is eat your calories, don't drink them. Adolescence in the United States today, are consuming 50% of their calories through liquid form. Through Gatorades, and juices and sugary drinks of all sorts, so with our weight controllers in Well Springs where we work with Well Springs camps and our boarding schools, we encourage the campers to learn this simple principle and that is don't simply drink anything if it has calories. Some exceptions are there, like skim milk is not a big problem or Crystal Light has a few calories, but you really want to avoid the high calorie juices and sugary drinks.

Daniel Kiershenbaum, PhD, explains the concept of 'Eat to Lose' and how it makes it easier to be a successful weight controller


Expert Bio

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Daniel S. Kirschenbaum, PhD

Weight Management Expert

Daniel S. Kirschenbaum, PhD, ABPP, is the President of Wellspring. He was Director of the Eating Disorders Program at Northwestern University Medical School, where he is Professor of Psychiatry & Behavioral Sciences. Dr. Kirschenbaum is a Fellow and Diplomate in Clinical Health Psychology in the American Psychological Association and former president of its Division of Exercise and Sport Psychology. Dr. Kirschenbaum has provided invited addresses at many professional conferences world-wide, received numerous grants for research, and published 10 books and 150 journal articles on weight loss, sport psychology, and related topics. His books include: the first book published for professionals on the treatment of pediatric obesity - Treatment of Childhood and Adolescent ObesityWeight Loss Through PersistenceThe Sierras Weight Loss Solution for Teens and Kids (2007); and, The Wellspring Weight Loss Plan. Dr. Kirschenbaum’s research on sport psychology won the top prize for research on the mental game of golf from the World Scientific Congress on Golf (St. Andrews, Scotland) and Golf Magazine; in 2000, the American Council on Exercise and its Board of Directors unanimously endorsed his book, The 9 Truths About Weight Loss, as "the best book ever written for the public on how to lose weight and keep it off."

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