Dr. Passero's Dos & Don'ts to Avoid Weight Gain
By Dr. Kevin Passero
Achieving and maintaining a healthy weight requires a “game plan” so you can enjoy time with family and friends without the fear of any shock when tipping the scales.
Below are the 10 “dos” and “don'ts” guidelines I share with my patients to help them maintain the healthy balance needed to achieve their weight management goals:
#1: Do Control Your Stress Levels
Stress is a significant contributor to weight gain. High stress levels often lead to emotional eating and poor food choices. Make sure to allocate time each day for stress-relief activities such as yoga, meditation, journaling, talking to friends or taking a brisk walk to keep your stress in check.
#2: Don't Skip Meals to "Save Up" for Dinner
Skipping meals might seem like a good way to balance out a bigger dinner, but it often leads to overeating. Instead, have balanced, nutrient-dense meals throughout the day to keep your hunger levels stable. For example, enjoy a well-balanced breakfast and a healthy lunch with lots of fiber to keep your metabolism active and prevent the urge to overindulge at dinner time.
#3: Do Get Plenty of Sleep
Lack of sleep can disrupt key hormones like cortisol and insulin that regulate hunger and appetite, leading to increased cravings and potential weight gain. Aim for 7-9 hours of quality sleep each night to keep these hormones balanced. I take Durable SLEEP® every night to help me get deep, restful sleep and recommend it to my patients struggling with sleep issues.
#4: Don’t Forget That Beverages Count
Drinks can be loaded with calories, from juices to cocktails. These liquid calories can add up quickly. Limit your sugary cocktails and be careful with wine and beer consumption. Instead, choose lower-calorie options like sparkling water with fresh lemon or lime and add a splash of juice. Mixing in 1-1.5 oz of a distilled liquor like vodka, gin or tequila makes a relatively low sugar, delicious cocktail. Always remember this basic principle: Don’t drink your calories!!!!
#5: Do Eat Your Foods in a Specific Order
Here is a simple strategy which can significantly reduce your overall calorie intake: Start your meal with a salad or vegetables can help you feel full sooner without consuming many calories. This makes you less likely to overeat the other high-calorie options. This is one of the most important principles I teach my patients when it comes to supporting healthy weight and optimal vitality.
#6: Don’t Lounge Around After Dinner
Physical activity, even if it’s just a post-dinner stroll with family or friends, can aid digestion and keep your metabolism active. After a meal your blood is flooded with sugars and fats and engaging your muscles with walking ensures that more fat and sugar are deposited into muscles where they are used for fuel, instead of being stored as fat. In addition, make it a point to frequently do whatever exercise activity you enjoy. Exercise relieves stress and increases feel good neurotransmitters like dopamine, making you less likely to rely on other less healthy sources of increasing dopamine like sugar, alcohol and fatty foods.
#7: Do Give in to Your Cravings (to a Point)
Depriving yourself of your favorite treats can backfire, leading to binge eating. Allow yourself small portions of the foods you love, savoring every bite. This can help you feel satisfied and less likely to overindulge later. For example, enjoy a small slice of cake instead of skipping dessert entirely.
#8: Don’t Consume Processed Foods
Processed foods often contain hidden sugars, unhealthy fats and extra calories. Choose whole foods whenever possible to nourish your body and keep your calorie intake in check. Also small changes to recipes can make them healthier without sacrificing taste. For example, use Greek yogurt instead of sour cream, or applesauce instead of butter in baked goods.
For my patients who frequently consume processed foods or drink alcoholic beverages on a regular basis, I recommend Durable LIVER DETOX®, to support healthy liver function and to remove toxins from the body every day.
#9: Do Switch to a Smaller Plate & Stay Hydrated
Using a smaller plate can help control portion sizes, making it easier to avoid overeating. Your brain perceives a full smaller plate as more satisfying than the same amount of food on a larger plate.
Maintaining adequate hydration is crucial, as it aids in controlling hunger and prevents overeating. Drinking water before meals can create a sense of fullness, reducing the likelihood of consuming excessive calories. But I typically do not recommend my patients drink a lot of water starting about 10 minutes before a meal and during the meal to prevent diluting stomach acidity and digestive secretions. Additionally, staying hydrated supports metabolic processes and can keep you energized throughout the day.
#10: Don't Eat Directly from the Package
Consuming snacks straight from the package can easily lead to mindless eating and an underestimation of portion sizes. It's easy to lose track of how much you're eating when you continuously grab from a large bag or box. Instead, portion your snacks into a small bowl to control your servings and make it easier to enjoy them in moderation. Practical tip: Keep snack bags in the pantry and bring out smaller, pre-measured servings to curb the temptation to overindulge.
For Effective and Long-Lasting Weight Loss You Need a Multi-Layered Approach
In addition, for my patients who need help with weight management, I recommend a nutritional supplement regimen featuring Durable BERBERINE®.
Durable BERBERINE combines Berbevis®, the clinically validated berberine extract which has been shown to reduce hard-to-lose visceral fat by 22% in 60 days, with Greenselect®, a patented, decaffeinated green tea extract proven to support weight loss of up to 30 pounds in 90 days when combined with a reduced calorie diet.
