62 lbs in 21 weeks
Average weight loss for patients after 21 weeks on the HMR diet program. Data collected from three groups of patients treated at the HMR Program, University of Kentucky. HMR's medical research, weight loss, and weight maintenance data have been published in several leading medical and nutritional journals.
How to Take Control of Your Cravings
By Leslie Goldman
Fight the Fatty Cravings
You swore you'd have just a few fries and you'd give up those giant breakfast bagels. You also promised that you'd deal with PMS in a way that didn't involve candy bars. So why do your cravings still get the best of you? Forget willpower. The solutions are all in your head.
You think: After a bad night's sleep I have to eat constantly the next day. I'm ravenous!
Why you can't resist: Just a few nights of tossing and turning can send your appetite into overdrive. That's because sleep helps regulate body weight and metabolism, says Scott Isaacs, MD, author of The Leptin Boost Diet. Log too few hours and levels of the hunger-regulating hormone leptin dip while the amount of ghrelin, a hormone that increases appetite, rises. And if you frequently miss out on sleep you may gain weight. A joint Stanford University and University of Wisconsin study found that people who got less than eight hours of sleep a night had a higher body mass index than those who slept more.
Take control by: Getting enough rest. But since that isn't always doable, tweak your diet to fight that ravenous feeling, says Dr. Isaacs. Eating fruit, veggies, and high-fiber carbs regularly can help your body produce leptin more efficiently, while foods high in zinc, such as beef and low-fat dairy, may enhance leptin's effect.
You think: I have to get a bucket of popcorn when I see a movie.
Why you can't resist: Popcorn seems like a necessity because you've been conditioned to want it whenever you catch a flick, says Dr. Albers. "When an event becomes linked in your brain to a specific food -- like a movie theater and popcorn, a baseball game and a hot dog, a TV show and a bowl of ice cream -- you're likely to indulge without even thinking about it," she explains. Huge serving sizes also prompt you to eat on autopilot. Cornell University research revealed that moviegoers who ate popcorn from large containers consumed 45 percent more of it than those who munched from medium-size buckets.
Take control by: Identifying the situations that trigger mindless eating (keeping a food journal can help). Once you've done that, you can come up with ways to sever the food connection or create healthier ones, says Dr. Albers. Some tips: Smuggle light microwavable popcorn into the theater when you go to the movies; TiVo So You Think You Can Dance and watch it on Sunday morning without your usual bowl of ice cream; swap the hot dog for a pretzel at your next ball game.
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