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The Nutrition Facts table is on the side of most packaged foods. It’s usually found close to the ingredient listing.

Two versions of a nutrition Facts label, the old and new version.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to choose healthier foods, right?

Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!

Here’s my four-step crash course on reading the Nutrition Facts table.

Step 1: Serving Size

The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it’s tricky.

All the information in the table rests on the amount chosen as the serving size. So, for example in the label we see above (the one on the right), the serving size is 1 cup. This means when you eat 1 cup of this food, you’ll be eating 7 grams of fat, 30 grams of carbohydrates, 5 grams of protein, etc. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

You may purchase this product and essentially memorize that one serving contains these particular nutrient values. However, if you purchase another brand – that brand may have the serving size be 2 cups. WOAH! If you aren’t careful and don’t notice that EVERYthing has doubled on that label, you may be under the impression that you can eat twice as much of the second brand. NO! Not the case at all.

In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small. I’ve not heard if this is the case with U.S. labels.

Let’s use an example – plain, unsalted walnuts from Costco. 

As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.

FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).

Step 2: % Daily Value

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day. 

NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.

The %DV is a guideline, not a rigid rule. It means most of the population will not be DEFICIENT in this particular nutrient if this DV is met.

You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it’s missing for things like cholesterol, sugar, and protein. This is because there isn’t an agreed “official” %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.

Step 3: Middle of the table (e.g. Calories, fat, cholesterol, sodium, potassium, carbohydrates, and protein)

Calories are pretty straight forward. Look at the walnuts label, a ¼ cup (30 g) of walnuts has 200 calories.

Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat.That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat, (19 g – 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It’s easy to overdo sodium, especially if you grab pre-made/packaged foods, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.

Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.

Step 4: Bottom of the table (e.g. vitamins & minerals)

The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional. 

Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you’ll notice that some foods contain a lot more vitamins and minerals than others do.

Conclusion

I hope this crash course in the Nutrition Facts table was helpful. While you can take it or leave it when it comes to making food decisions, it’s here to stay. And it will change slightly over the next few years.

One of the best things about reading labels is truly knowing what you are putting in your body. Many food-tracking apps, such as myfitnesspal, have the ability to scan the bar code so this information gets transferred right into your food log! All you have to do is tell it how many servings you ate. It’s pretty nifty.

And don’t forget my general rule for SUGAR on these labels….If it has more than 10 grams of sugar per serving…consider it CANDY! Many health bars, cereals, etc are marketed as “healthy” when, in reality, they are the opposite! So, labels are of tremendous value if you are truly interested in optimizing nutrition for health.

Take a look at a couple labels of processed foods that are marketed as healthy and look at their labels!

My book Weight Loss that Works: Secrets to Restoring Confidence and Reclaiming Your Body is now available in the KINDLE STORE! Woot!

Recipe (walnuts): Delicious and Super-Easy Walnut Snack

Serves 1

8 walnut halves

4 dates, pitted

Instructions

Make a “date sandwich” by squeezing each date between two walnut halves.

Serve & enjoy!

Tip: Try with pecans instead.

References:

http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/changes-modifications-eng.php
https://www.canada.ca/en/health-canada/services/understanding-food-labels/percent-daily-value.html
http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/regulatory-guidance-directives-reglementaires/daily-values-valeurs-quotidiennes/guide-eng.php#p1

You totally want to ditch your scale, don’t you?

I mean, that number you see on there doesn’t define you (obviously)….you know that, RIGHT?

What you weigh does matter but only to a certain extent. Did you know that waist circumference can be a better indicator of your health risks?

Let’s look at your waist circumference (well…you look at yours and I’ll look at mine).

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?  

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdominal cavity covering the liver, intestines, and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is.  It’s this “un-pinchable” fat.  

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood cholesterol, blood sugars, and blood pressure.

Apple-shaped people tend to have a lot more of this hidden visceral fat than pear-shaped people do.

So as you can see, where  fat is stored can be more important than how much you weigh.

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.

For men the number is 40”. 

Of course this isn’t a diagnostic tool. There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

If you find yourself measuring at or around these numbers, please schedule an appointment to discuss with your physician. You can also find a specialized weight loss physician to help you via the ABOM website. These are physicians, such as myself, who have extra training and certification in weight-loss medicine.

Tips for helping reduce visceral fat:

  • Eat more fiber.  Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to your day.  Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
  • Nix added sugars. This means ditch the processed sweetened foods especially sodas and juice (even 100% pure juice).
  • Move more.  Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up. Moving means getting up outta that chair at least every 45 minutes and walking around, stretching, marching in place, etc. Just MOVE.
  • Stress less. Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep.  Try making this a priority and seeing how much better you feel (and look).

My book Weight Loss that Works: Secrets to Restoring Confidence and Reclaiming Your Body is now available via KINDLE! But, if you’d still prefer the PDF form for printing, you can find that here.

Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts

Serves 4

1 lb brussel sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

Preheat oven to 400F.  

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes.  Toss.

Bake for another 10 minutes.

Serve and Enjoy!

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk
http://www.precisionnutrition.com/visceral-fat-location

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

https://authoritynutrition.com/20-tips-to-lose-belly-fat/

The word “metabolism” is thrown around a lot these days.  I’m sure you’ve heard that if yours is too slow you can gain weight.

But what exactly does this mean?

Well technically “metabolism” is the term to describe all of the biochemical reactions in your body.  It’s how you take in nutrients and oxygen and use them to fuel everything you do – even the things going on in the background like thinking and digesting your food.

Your body has an incredible ability to grow, heal, and stay alive.  And without this amazing biochemistry, humans probably would not have lasted long on the planet.

Metabolism includes how the cells in your body:

  • Allow activities you can control (e.g. physical activity etc.).
  • Allow activities you can’t control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
  • Allow storage of excess energy for later.

So when you put all of these processes together, it’s no secret that they can be “off” for one reason or another, resulting in a metabolism that is too slow or too fast.

Which brings us to the “metabolic rate”.

Metabolic rate is simply how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

  • Work (i.e. exercise and other activity).
  • Heat (i.e. from all those biochemical reactions).
  • Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn, the easier it is to lose and maintain weight because there will be fewer “excess” calories to store for later.

Metabolic rate has several components, but one is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.  Your RMR has a lot to do with internal processes and, to a large extent, is something you may not have a large amount of control over.

Another aspect of metabolic rate is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise, fidgeting, walking to your car, chasing the kids) throughout a 24-hour period.  You do have control over the TDEE by choosing activities throughout the day that add to the overall energy burn.

What affects your metabolic rate?

Well, if you have a few days to learn it all…… KIDDING!  But, in all seriousness – there is a lot that goes into metabolism.

Thyroid

The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn at rest.

Your size

Larger people have higher metabolic rates.  That only makes sense, right?  Think about it, an NFL linebacker is going to have different energy (food) requirements than a jockey.

Body composition

Pop Quiz:  What is more metabolically active – muscle or fat?

Obviously – muscle!  So the more muscle mass you have, the more energy your body can burn and the higher your metabolic potential.  Even when you’re not working out.  This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you, even at REST.

You’ve heard of passive income, right?  Well, this is like passive metabolism!

Weight loss

With weight loss the metabolic rate often takes a dive.  While this is natural, we want to minimize this as much as possible. One way to offset that is by working hard to put on more muscle mass.  Aerobic exercise also temporarily increases your metabolic rate because your muscles are burning fuel to move

Foods

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermogenic effect of food” (TEF).  You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

But hold on!   Don’t go thinking these increases can substitute for the moving and activity you should be doing. They are but one small part of the big picture.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

Other

Don’t forget the mind-body connection. Plenty of research exists that shows the influence things like stress and sleep have on your metabolic rate.   While these things affect the metabolism indirectly by altering many of the body’s hormonal processes, they can make quite a difference!

Metabolism can change

Understanding metabolism is like parenting a toddler – the second you think you have it figured out, something changes and what you thought was working…. suddenly doesn’t.   We age, have illness, have babies, work nights, etc….   Our lives change and so does our body’s response to that change.

Aside from obtaining you Ph.D in metabolism physiology, the best thing you can do is make sure you are fueling yourself with appropriate, whole foods and stay as active as you can.  Strength training and flexibility are two important keys to longevity and being able to stay active as you age.

You can learn more about dealing with your changing metabolism in my new ebook coming out in October! Click here to find out more or to be notified when the ebook is available. 

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

Check out my new ebook that is sure to PREPARE you for your next diet!

Weight loss starts with your MIND…not with your BEHIND!

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References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Is Exercise a Part of Your New Year’s Resolution?

January is filled with the best of intentions when it comes to fitness and health. Unfortunately, most don’t last longer than 3-4 weeks. (Insert sad face here.) When it comes to beginning an exercise routine, there are several things you need to know for your new commitment to be successful. The biggest thing you need to know is why some folks gain weight with exercise (and, no, I don’t mean putting on muscle), as this is one of the common reasons they quit exercising.

Trauma Alert!!

When you go from being somewhat sedentary to being active – particularly intense activity such as lifting, running, etc – your body will be saying “WHAT THE HECK?!?” It may be in a bit of shock. You’ve just taken it from it’s nice comfy place and introduced it to an entirely different activity and routine. You may be sore, built up a bit of lactic acid, and may even feel swollen and stiff. Think about it… you put your poor, untrained muscles through something traumatic. What happens when any part of your body experiences trauma?

When the body undergoes injury, even micro-tears in the muscle as a result of completely appropriate exercise, it will send fluid to the area to begin repairing the damage. This may sound like you are doing something harmful, but you aren’t! It’s an entirely appropriate response! It’s no different than when you sprain your ankle and it swells because of fluid and inflammation. Your muscles can undergo the same process – the fluid and inflammation bring needed chemicals to the area to begin to repair your muscles and prepare them for your next workout.

This fluid comes from the body holding on to excess water as a response to the new activity. This will contribute to extra pounds on the scale. It’s NOT FAT!

Your Body Wants to Make Exercise Easier!

Your body is impressively adaptive. Now that you are working out, your body will take steps to prepare you for your next workout. This happens independent of the process described above – where your body attempts to repair any micro-damage done by hard workouts.

Your body has the ability to be ready for activity by storing sugar inside the muscles so you have immediate energy for your workouts. It says “okay, I’m gonna be ready next time!” and stores glycogen (the storage form of glucose/sugar) within the muscle.

THIS is when people quit their routine because they weigh themselves after a week and expect the scale to be down. On the contrary! The scale may be up several pounds! Your brain says “this obviously isn’t working!”, so you stop exercising and those pounds go away. I can’t even count how many times I’ve heard people say “I gained weight when I started exercising, but lost it all when I stopped.” We know exercise is good for us – so this doesn’t make sense….but, yet – it happens just this way! WHY??

Glycogen Storage – Your Body’s Gift to You

In an effort to be ready for the next workout, your body will store glycogen (stored form of sugar) in the body as mentioned above. This is great! This enables you to start your workout fairly intensely – as your muscles have an immediate fuel source RIGHT THERE! (Of course, after appropriate warm-up and stretching.) However, glycogen doesn’t last forever. It’s purpose is for immediate usage, not long-term usage. It’s used up rather quickly, actually. Your body then turns to fat to fuel the rest of your workout. Your body works harder to use fat as a fuel source…glycogen is EASY to use! Thus, our bodies WANT to store glycogen for us!

When the body knows you are really going to stick with this exercise routine, it will store more glycogen in your muscles. Here’s the kicker….. To store ONE molecule of glycogen, the body has to store approximately 3 grams of water! Yes! That means you will retain fluid to store this precious glycogen! This will lead to a heavier weight on the scale. This is also dependent on what muscles have been worked! What will store more glycogen?…. your glutes or your forearms? So, yeah – when you work those big muscles (glutes, back, hamstrings, quads) – there’s a lot of potential for glycogen (and thus water) storage! This will reflect on the scale, but it isn’t true weight gain!

Losing Weight When You Stop Exercising

This explains why you lose that weight when you STOP exercising. It’s not true weight loss. It’s simply ‘pound loss’ – you see the number on the scale drop, but you’ve lost absolutely no fat. When you stop exercising, your body does’t need to store that glycogen. So, all that water you retained as a part of this wonderful, natural process begins to leave your body. This results in a lower number on the scale. That’s it.

So, What’s The Answer?

The answer is to just stick with it. Tune into your logical, rational brain and KNOW you are doing what is right for your body. Know that this is what is supposed to be happening! Drink lots of water (counterintuitive, I know…but it’s a must!) and wait for the scale to begin to show your true weight loss. Or, don’t get on the scale at all and just wait for your clothes to fit differently, or for others to compliment you on your new physique. Or, simply focus on your performance. Are you getting stronger? Faster?

So, You Must Have Numbers?

One way to truly measure if your efforts are working is to have your body composition tested before and during exercise. Before starting a routine – get a baseline body composition test. Then, about every 4-5 weeks. This tells you so much more than the scale ever could! I have patients who have been working with me for months and have only lost ONE pound according to the scale. However, their body comp shows a muscle gain of 11 lbs and a fat loss of 12 lbs. There’s your ONE pound net loss, but obviously things have changed!

My office uses an InBody to check body composition. There are other brands out there – simply google your area and “body composition” to see if there’s a way to do this. Personal trainers also can do this via skin-fold methods and measurements. The scale isn’t the only number that you should be looking at!

In Conclusion

You know exercising is good for you – stick with it despite what happens with the scale! This weight gain is protective, normal, and adaptive! It means your body is doing what it’s supposed to be doing. Have faith in your body and it’s ability to look out for you.

-Dr. Hodges

This, as well as other essential information for weight loss, can be found in my new ebook!  This new ebook prepares you for your next weight loss program – to make it your LAST weight loss program!  Weight loss starts with your MIND….not with your BEHIND.  Get your mindset right and your chances of weight loss success SKYROCKET!

Subscribe to email list to receive valuable info and announcements

Guess What?!  Everyone Likes Cake!

 

A lot of my patients play the blame-game.  I don’t mean they blame their weight issues on others –  exactly the opposite!  They blame themselves for things that have nothing to do with them personally.  This guilt-blame type of thinking can really interfere with weight loss.

If you have some weight to lose, whether it be 10 lbs or 100 lbs, have you ever said (or thought) to yourself “if only I were thin, I’d be able to…..”?   Well, I’m here to tell you that many of the things that finish that sentence have nothing to do with how big or small a person is.

Patients will sit in my office confessing their latest nutritional indiscretions (which usually aren’t all that big of a deal) and rarely does the confession end with just the confession.  More often than not it comes with a “if I were thin, I could have walked away”….or…..”if I could eat normally, that wouldn’t have happened.”  But, my favorite is “if I weren’t so fat, I wouldn’t even like cake*.”  What!?!  (Btw – I hate the F-word…..  Fat is something you have, not something you are.)

Wrong! Weight loss has nothing to do with you liking cake!

I hate to be the one to tell you this, but no one “likes cake because they are fat” – we like cake because we are HUMAN and cake tastes awesome!  I know I furrow my brow when I hear these things, because I’m thinking to myself “wow…Iike that stuff, too!”  Sometimes, I joke with my patients and tell them to get over themselves – they aren’t the only people on the planet that like cake!  🙂

Redirection…

I try to take the conversation in another direction – one where my beloved patient can (maybe) understand that certain actions and desires are 100% normal from a human perspective.  It’s not a character flaw that you enjoy foods that taste good to 99.9% of people on the planet.  But, this is sometimes difficult to comprehend.  When we “like” things, it can be a bit of an identifier of who we are.  And since we obviously need to drop some pounds, we obviously should NOT like cake…but we do…so there is obviously something wrong with us!  NO!  It’s perfectly normal to like cake!  Liking cake does not define who a person IS.

When talking about your neighbor, you may say “that Jim – he loves cars.  He’s a total car guy.”  But, would anyone ever say “that Jim – he loves cake.  He’s a total cake guy.”  No.  Because liking cake is a fairly universal thing, while being into cars tells us something of Jim’s personality.  Liking cake tells us nothing.

Imagine someone comes up to introduce themselves to you.  They extend their hand and say, “hello, I’m Jim and I like cake.”  Unless you are at a cake convention – this tells you absolutely zilch about Jim.  And you’d think…um…yeah, me too.  (Okay, so maybe in THAT example, Jim would be forever known as the guy who likes cake….but that’s not the point!)  The point is….  the fact that you like cake has nothing to do with YOU, who you are as an individual, or what anyone will remember about you when writing your eulogy!  (“Let us all gather to remember Jim, he was one cake-eating accountant…..”  Guarantee you won’t hear that!)

What Matters:  Not that you like cake, but your RESPONSE to liking cake!

What may not be beneficial for health is the excessive indulgence that may be taking place between you and your cake.  This is where the focus needs to be.  We are all faced with situations where there will be cake.  Some people can walk right by it, some people can take one piece and be fine, and some people take 5 pieces and only eat the frosting off of each.  (Not that I know first hand that this happens….)  But, then there will be individuals who simply can’t stay out of the cake.  It goes into the fridge – but they will make several trips, eating a bit more each time.  Does this person like cake more than other people?  No! – and that’s where I come in.

Everyone Likes Cake!

The first thing I make very clear to my patients is the fact that they should not feel guilty for natural human desires.  I’ve had patients feel terribly guilty because they even WANTED cake – when they walked away and didn’t have any!!  It’s natural to like and want cake!  What isn’t natural is excessively consuming cake.  Those are two very different things.

What’s Next? It’s time to find what’s really causing the problem.

What to do about a cake obsession is beyond the scope of this post.  However, I do spend a lot of time talking about over-indulging in cake.  Most cake over-indulgers know quite well it has nothing to do with the cake.  Is it anxiety?  Is it an addiction?  Is it binge-eating?  I don’t know what it IS…..but I know what it’s NOT.  It’s NOT the CAKE**!  Cake is a part of life that you SHOULD enjoy, within reason.  And you shouldn’t feel guilty for doing so.  Why?  Because that’s what it’s meant for!  If it wasn’t meant to be enjoyed, it would be broccoli!

Bottom Line…

Be kind do yourself.  Give yourself a break!  Yes, there’s a problem – and we’ll find it!  But, don’t vilify yourself for something entirely natural.

~Dr. Hodges

 

*please substitute your “thing” for cake – candy, pasta, bread, etc.

**No cake was harmed during the writing of this post.

This, as well as other essential information for weight loss, can be found in my new ebook!  This new ebook prepares you for your next weight loss program – to make it your LAST weight loss program!  Weight loss starts with your MIND….not with your BEHIND.  Get your mindset right and your chances of weight loss success SKYROCKET!

 

Subscribe to email list to receive valuable info and announcements