James G Beckerman, M.D.  
Portland, OR

Specialties: Cardiology

Interests: Weight Loss, lifestyle changes, healthy diet
Author of The Flex Diet (January 2011)
Providence Heart and Vascular Institute
(503) 216-0900
Portland, OR
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Eat Less. Do More. Repeat.

Jun 12, 2009 - 47 comments

Weight Loss




Healthy living


healthy diet




healthy dieting

Everywhere you look, there's a new approach to weight loss.  From acid balance to zodiac signs, authors, experts, and even bloggers are trying to find the next hook to help you lose weight and help them sell books or advertisements on their websites.  But we all know somewhere deep inside that much of the "secret" to losing weight safely comes down to two main concepts:  Eat less. Do more.  But generalities don't help all that much when you're trying to fit into that bridesmaid's dress or interview suit and remember the bowl of vanilla ice cream that you inhaled at two in the morning.  Especially if you're trying to lose a lot of weight, it seems insurmountable.  Any weight loss plan should be undertaken under the supervision of a physician, but it's all right if you take the initiative.

Try approaching it by making a few small changes that you can live with and stick with.  Try these on for size...

1) Sleep.  Studies show that people who sleep more than seven hours a night lose weight as compared to night owls.

2) Eat breakfast.  Your mother was right.

3) Drink water.  Don't focus on eight glasses a day.  Four should do it.

4) Buy some good coffee and drink it black.  Don't waste your money on caramel mocha whipped calorie bombs.  A simple cup of good coffee barely has any calories.

5) Cut out soda.  The key point here is to stop drinking soda rather than switching to diet soda.  Some studies even suggest that drinking diet soda can result in weight gain too.

6) Soup is good food.  The commercials are true - soup is good for you.  Avoid the creamy and cheesy options and fill up on broth-based vegetable soups.  Eating soup before a meal will satisfy you and result in eating fewer calories overall.

7) The kitchen is a no-fly zone after dinner.  Once you leave the kitchen after dinner, don't come back until morning.  You are not welcome there.

8) Do something.  Every day.  Walk. Run. Garden. Play with your kids. Take the stairs. Get off one stop early.  And if you get tired? That's generally the point...

9) Keep a food diary.  You will surprise yourself.

10) Weigh yourself.  Research shows that people who weigh themselves more frequently lose more weight in the long run.

Hopefully these ten steps will seem like a good fit for you!