Rewriting Your Food Story: A Simple Guide to Weight Loss and Healthier Eating

Welcome back! In my previous blog post Unlocking Longevity: Your Heart is the Key - Part 2, we discussed the different risk factors for heart disease. Unhealthy weight is certainly one of them.

Losing weight can feel like a constant battle, a never-ending cycle of restrictive diets and fleeting results. But what if I told you it wasn't about finding the "perfect" diet, but about understanding your own, unique relationship with food?

It's time to stop chasing fad diets and start building sustainable habits. To do that, we need to dig a little deeper into why, how, when, and what we eat. Let's unpack these four key questions and empower you to rewrite your food story.

1. Why We Eat: Unmasking Your Triggers

The first step is to identify why you reach for food. Is it true hunger, or are you responding to something else? We often eat for a variety of reasons, not just physical need:

• Hunger: This is your body's natural signal for fuel.

• Pleasure: Food can be delicious, and enjoying it is part of life!

• Boredom:  We often eat simply because we have nothing else to do.

• Stress:  "Stress eating" is a common coping mechanism, using food to soothe anxiety or difficult emotions.

  
  

Start paying attention to why you reach for food. Consider keeping a journal for a week, noting down not only what you eat but why you think you ate it. The goal is to eat only when genuinely hungry and discover healthier methods to handle boredom, stress, and other emotional triggers (for example, go for a walk, call a friend, read a book, engage in a hobby, etc). Eating for the right reasons helps you take control of your diet and build healthier habits.

2. How We Eat: The Art of Mindful Eating

How we eat is just as important as what we eat. In today’s fast-paced world, it’s easy to eat mindlessly—grabbing a sandwich while working, snacking in front of the TV, or scrolling through social media during meals. This disconnected way of eating often leads to overeating and less satisfaction from our meals.

Mindful eating is the opposite. It's about paying full attention to the experience of eating – the flavors, textures, colors, and aromas of your food. Here's how to practice it:

• Eliminate distractions: Turn off the TV, put down your phone, and find a quiet place to eat.

• Slow down: Chew your food thoroughly and savor each bite.

• Pay attention to your body's signals: Eating mindfully allows you to tune into your body’s hunger and fullness cues. Notice how you feel as you eat. Are you still eating because you’re hungry, or are you cleaning your plate out of habit? Since the feeling of fullness lags behind actual satiety, try to stop eating when you feel about 80% full. This habit helps prevent overeating while still leaving you satisfied.

  
  

3. When to Eat: Exploring Intermittent Fasting

Think of your body fat as a battery – an internal energy reserve. Just like a phone plugged into a charger won't discharge its battery, your body won't use its fat stores when it's constantly receiving energy from food. In fact, if you consume more calories than you need, those extra calories can "recharge" your battery, increasing your fat stores. To lose weight, we need to convert this stored fat into energy. That is where intermittent fasting comes into play. By introducing a period of fasting, you essentially "unplug" your body from its external energy source. Several hours after your last meal, your body depletes its readily available glucose stores and starts burning stored fat for fuel. This is why limiting your eating window, as with intermittent fasting, can be an effective strategy for weight management.

A popular approach is the 16:8 method, where you eat within an 8-hour window and fast for the remaining 16 hours. For example, you might choose to eat between 10 a.m. and 6 p.m., focusing on balanced meals during that time. Outside of this window, stick to non-caloric liquids like water, tea, or black coffee (opting for decaffeinated versions later in the day). This approach not only helps regulate when you eat but also gives your body time to rest and reset. Other intermittent fasting schedules also exist.

While intermittent fasting isn’t a requirement for weight loss (one can lose weight by reducing caloric intake without altering meal schedule), it can create structure and discipline, helping to reduce snacking and unnecessary calorie consumption. At the same time, intermittent fasting isn’t for everyone. It's essential to listen to your body. The goal is to find a routine that fits your lifestyle and supports your long-term health. If you take medicines that affect your blood sugar or blood pressure, consult your doctor before making any changes to your diet or meal schedule.

4. What to Eat: Finding Your Sustainable Food Pattern

Here's the truth about "dieting": there's no single "best" diet for weight loss. The best diet is one you can stick with for life.

Instead of restrictive diets that eliminate entire food groups, focus on making gradual, lasting changes to your eating habits. While any diet where you consistently consume fewer calories than you burn will lead to weight loss, that doesn't mean any diet is good for your health. Research shows that certain eating patterns are associated with better health outcomes.

The Mediterranean diet, in particular, has strong scientific backing. However, the true Mediterranean diet is not about eating a lot of pasta, pizza, and wine. Here's what it actually includes:

• Fresh, minimally processed foods

• Abundant plant foods: vegetables, fruits, whole grains, legumes, nuts

• Healthy fats: Olive oil, avocados, nuts, and fatty fish.

• Lean protein: Fish, poultry, beans, and lentils.

• Moderate amounts of fish, poultry, eggs, and dairy (mainly yogurt and cheese)

• Limited processed foods, red meat, and sugary drinks.

• Herbs and spices for flavoring instead of excess salt

  
  

The Takeaway

Losing weight and eating healthily aren't about deprivation or strict rules. It is also not about perfection. Long-lasting weight loss is achieved by cultivating a healthy relationship with food that you can sustain throughout your life. By exploring why, how, when, and what you eat, you can develop a personalized strategy that helps you achieve your goals and lead a healthier, happier life. Begin by making small, consistent changes based on these four aspects of eating, and adjust them as needed to fit your lifestyle and preferences. Remember, it's a journey, not a race. Be patient with yourself, celebrate your progress, and enjoy the delightful adventure of rewriting your food story!

If you'd like to discuss your personal situation and receive individualized advice, schedule an appointment with the Institute for Diabetes, Endocrinology, Adiposity, and Longevity today.

Till next time,

Dr. Koren

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read or watched on this website.