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Everett Doctor Offers Weight-loss Class, 10 Sensible Tips

Published: Tuesday, November 19, 2013, 12:01 a.m.

In order to help patients, Everett Clinic physician Cheryl Beighle knew she first had to overcome her own addiction: Peanut M&Ms.The candy triggers the same response in her brain as a cocaine addict’s, she said. “The same part lights up.”Eliminating the trigger food that hijacks mind control is a step in breaking bad eating habits.It’s often a three-steps-forward, two-steps-back process.”You eat a cookie, then say, ‘I wasn’t going to eat a cookie, so I might as well just eat 10,'” Beighle said. “Every moment is a new moment to start again.”Take it one bite at a time.”We have a tendency to look toward the end of the goal, not break it down to steps in the middle,” she said. “It’s like writing a 100-page term paper. Break it down to smaller sections. Otherwise, it is too overwhelming.”The holidays are a hard time to stay on track.”Food is a huge part of our culture, but there’s a difference between celebrations and everyday eating,” she said. “If it becomes everyday overeating for a month, that’s not a celebration.”Traditions can be adapted.”I used to make Christmas cookies. I was not only perpetuating my own problems with sugar but doing it to everyone else,” Beighle said. “Now I make bath soaps. It’s the giving that gives us joy.”Peanut M&Ms are a thing of her past.Trigger foods must be banished, she said. Don’t put them in the pantry so you can have one at a time.”Get them out of your life.”Beighle teaches a seven-week behavior-based class, Weight Loss for Life, that covers eating habits, stress-reduction techniques, portion control, healthy recipes, exercise and fitness myths.”About a quarter lose a significant amount, 10 pounds or more,” she said. “About half lose five and 10 pounds. About a quarter quit the class.10 weight-loss tips1. Keep tabs.”I weigh first thing in the morning naked after I pee,” Beighle said. “It’s the lowest it’s ever going to be.”Sure, there is some variation among scales. And you can’t strip naked in the hallway at the doctor’s office. Don’t fret over a several pound difference.”You don’t want to get too OCD about this,” she said.2. Move on.If you eat a box of cookies, oh well. There’s nothing you can do other than to not let it happen again.”It’s not like a dress you buy and take back,” she said. “You can’t take it back.”3. Table. Plate. Chair.Those three things should be present while dining.Don’t eat while driving. No eating by the computer, either.Beighle also said no eating while watching TV, but, seriously, good luck with that.During that half-hour sitcom, at least keep this in mind before going back for seconds during the commercial: “The first three bites give us the most joy,” she said.4. Another year, another pound.”The thing that gets people in trouble is they are in denial. They think it’s normal to gain weight with age,” Beighle said.”It’s not normal to gain weight. It doesn’t just happen by chance.”5. The buffet bliss/curse.Yes, if you must, you can go to a buffet, but don’t barge in and start piling everything that looks good on your plate. “Case it out,” she said. “I walk the buffet first, then decide.”Forget that you are paying the same price whether you eat one plate or three.6. Drink up.Drink six to eight cups of liquid a day. “Water should be the mainstay,” Beighle said.7. The villain of variety.”The more variety you have, the more you eat,” she said.There are numerous ways to make chicken. Curb temptation by limiting your choices to baked or broiled.8. Don’t be fooled by disguises.”A granola bar is a candy bar that looks healthy,” Beighle said.Sports drinks have lots of sugar.The list goes on.9. But it’s healthy food.She hears it all the time from overweight patients.Her response: “Then you are eating too much of it. You can overeat good food too.”Another thing she hears: “I don’t eat anymore than anybody does.”Her response: “Maybe not, but it’s more than you need.”10. It’s a jungle out there.Half of your plate should be fruits and vegetables, with a deck-of-cards-size portion of protein and starch.”Your cart should look the same,” Beighle said. Fill it with fresh food found on periphery of the grocery store, such as produce, dairy and meats.”Too much in the middle is processed food,” she said. “In the middle, it should be on your list. Go fast and don’t look around. It’s dangerous.”Andrea Brown; 425-339-3443; abrown@heraldnet.com.Weight loss classThe next session is 5:30 to 7 p.m. Tuesdays, Jan. 7 through Feb. 18, Evergreen Building, Conference Room A, 7600 Evergreen Way, Everett. Cost: $150. For information, go to www.everettclinic.com and click on community classes.[1]

References

  1. ^ www.everettclinic.com (www.everettclinic.com)

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Foothill Fitness: Participant shares tips for 80-lb. weight loss

Foothill Fitness Challenge participant joined to help keep off the 80 pounds she lost over eight months. Her tips for success. http://breakthroughs.cityofhope.org/foothill-fitness-challenge-tips-weight-loss/9021/

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Comments

  1. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

    View Comment
    1. Reply

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      Breakfast:
      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Lunch:
      Spicy Turkey Salad recipe – 304 calories

      Snack:
      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Dinner:
      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

      View Comment
    • Aimee
    • November 20, 2013
    Reply

    I Am A Teenager What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager and I need help so please help me… I’m desperate. I want a higher self esteem.
    Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!

    View Comment
    1. Reply

      Some easy weight loss tips :

      Eliminate Eating Junk Food.
      Drink a Lot of Water
      Reduce the Size of Your Portions
      Lower Your Calorie Consumption Without Deprivation
      You Want to Start Exercising Regularly
      Sleep Well- Practice a Good Night Sleep

      View Comment
  2. Reply

    Where To Find Weight Loss Tips, Programs And Detox Programs For Dummies? Where to find weight loss tips, programs and detox programs for dummies?

    View Comment
    1. Reply

      You can try http://detox-programs.net for many weight loss tips and detox programs

      View Comment
  3. Reply

    Weight Loss Tips And Help On Loosing Weight Ready For Prom? Im 15 and hopefully going to prom in the first week of July, as im British we only get 1 prom so its really important to me that i look nice 🙂
    Im very overweight at the moment, last week i weighed 12stone 9lbs (177 pounds) and now i weigh 12 stone 5lbs (173 pounds) but i know it won’t be like this every week.
    Are there any weight loss tips that can help me? I currently only eat 3 meals a day and 1200 cals as recommened on my app.
    Also what weight roughly should i be in July by your weight loss ideas?
    BQ- Im tanned, fat (hopefully not soon) and has long brown hair any ideas on what the dress could be?

    Thank you so much!

    View Comment
    1. Reply

      First off, have a great time at the prom! Secondly, you want to get to that lower weight doing it healthy. 1200 is a reasonable amount of calories, but I’m pretty sure those calories are not coming from all the nutrients your body needs. You don’t want your weight loss coming to a crashing halt! I know all about the crazy diets out there. You don’t have to spend ANY money on a quick fix or gimmick that may not work or work only for a few weeks. I have been on a natural eating plan and I lost 50 pounds in about 5 months. You’re younger, it may be faster. I also incorporated lots of exercise to burn more fat. This way of eating is called Paleo, or the Cave Diet. Eat everything your ancestors ate! If mother nature made it, eat it, if man made it, don’t touch it! It’s as simple as that. Go to the Cave Diet link below. You will lose weight, feel happier, glow from the inside out. Good luck!

      View Comment
  4. Reply

    What Are Some Good Work Out Routines And Weight Loss Tips For A 16 Year Old Male? I’m a 16 year old male and I am about 6foot 2 and weight around 185-190lbs. I was wondering what a good work out routine I can start and any good weight loss tips?

    View Comment
    1. Reply

      Just get into the habit of swimming every day or two and stick to it.

      Also for a normal (non drastic) diet that works you might want to see:
      http://www.bestinternetfind.solutionsarticles.com/Lose-Weight?id=xh8q

      View Comment

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