Know Your Next Meal

Dan DeFigioBehavior and Mindfulness

know your next meal

Here’s the #1 thing you can do to lose weight by keeping your eating under control: KNOW WHAT YOU’RE GOING TO EAT NEXT. When you have your next meal or snack planned, it’s very easy to follow through. When we plan, we don’t eat reactively (“I’m hungry, what can I grab?”). Instead, we’re PROactive (“I already know what’s for dinner”). … Read More

Get Back On Track After You Fell Off The Wagon

Dan DeFigioUncategorized

get back on track

So you made promises to yourself to eat better and lose weight. But you’ve “fallen off the wagon” and slipped back into your old habits. Welcome to the club. It’s called “being human” (there are, like, 7 billion of us). If you don’t want to give up completely on your weight loss goals, here is a step-by-step guide to get … Read More

How To Beat Cravings

Dan DeFigioBehavior and Mindfulness, Sugar Addiction

how to beat cravings

Most people get hooked up with me from Beating Sugar Addiction For Dummies, or from one of the many stress eating interviews I volunteer to do for magazines and podcasts. In those interviews, I almost always talk about how to beat cravings. But if you’re looking for a way to beat sugar cravings, there is a RIGHT way and a … Read More

The Wrong Way To Build Habits

Dan DeFigioBehavior and Mindfulness

wrong way to build habits

If you want to try to lose weight, that’s awesome and I’m proud of you! But there’s a right way and a wrong way to build habits: At some point, you’ve probably made a resolution to change your life: “I’m going to eat better!” “I’m going to exercise every day!” “I’m going to quit drinking!” “I’m going to give up … Read More

5 Tips to Lose 5 Pounds Fast

Dan DeFigioNutrition Advice

If you want to lose weight fast, it is my duty to remind you that real weight loss is a journey. In order to make permanent changes in your waistline, you have to (surprise, surprise) make permanent changes in how you usually eat. But sometimes a quick win can jumpstart these longer-range habits. So here are 5 tips to help … Read More

Do you have a problem with sugar?

Dan DeFigioBehavior and Mindfulness

problem with sugar

Do you have a problem with sugar? Uncontrollable sugar cravings or stress eating? If you are a sugar addict or a stress eater, I’ve got news: Sugar is not your problem! But…..You’re the guy who wrote Beating Sugar Addiction for Dummies….And the guy who founded…. What do you mean ‘sugar isn’t my problem’? Why you don’t really have a … Read More

Weight Loss – A David and Goliath Story

Dan DeFigioBehavior and Mindfulness

weight loss goliath

If you’re feeling overwhelmed with the stresses of life, chances are you’re struggling with weight loss too. Jenny was. She told me that all her adult life she’d felt like she could barely keep her head above water. Jenny said “I’ve been reading your emails for years, but I’ve always felt like the timing of trying to lead a healthy … Read More

Nutrition Foundations First

Dan DeFigioNutrition Advice

nutrition foundations

I have a group of friends who are, how shall we say, less than health-minded. They’re all very overweight. Many of them smoke. Lots and lots of fast food and alcohol. Exercise = getting up to answer the door for the pizza delivery. You get the idea, right? Don’t get me wrong, they’re great guys and some of my best … Read More

Sugar High

Dan DeFigioBehavior and Mindfulness

sugar high

If you get a real sugar high when you overload on the sweet stuff, here is a technique you can use to cut back: Find one (healthier) alternative, and use it every other time. Here’s what I mean: The Sugar High Sugar gives you two things you probably love: An enjoyable sweet taste, and A happy, satisfied feeling (from the dopamine … Read More

I want to lose weight!

Dan DeFigioBehavior and Mindfulness

i want to lose weight

“I want to lose weight!” This is the #1 goal clients report to me. And today I’m going to share a way to make losing weight easier! But to do this, I have to ask you a tough question that you’ll probably have to ponder for a bit: What is it about weight loss that you’re REALLY seeking? If you … Read More

Top 5 Tips For Weight Loss

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

tips for weight loss

I did a ‘tips’ interview this week, and the host and I both agreed that there are dozens (if not hundreds) of tips for weight loss that could help you eat better and lose weight. But who can absorb all that? And even if you could, which are the most important? So I’ll share my Top 5 Tips For Weight … Read More

Unexplained Weight Gain

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

If you have unexplained weight gain that is driving you crazy, this may help sort it out for you: Pam reads an article about the benefits of the keto diet. And one of her friends tried it and dropped two dress sizes. So Pam is now convinced that the carbs have got to go. She slashes her carb intake to … Read More

Using Food To Cope

Dan DeFigioBehavior and Mindfulness

using food to cope

Here’s a story from a reader about using food to cope. Maybe this applies to you? “Hi Dan I like what you’ve been saying lately. I think for those who eat things habitually, food becomes a coping mechanism. We think that they help us to manage stress. And/or they are a reward for getting through a tough day. So the … Read More

Sugar Detox – Why You Shouldn’t

Dan DeFigioBehavior and Mindfulness, Sugar Addiction

sugar detox doesn't work

Sugar Detox programs. 21 Day Sugar Detox. Quit Sugar Now. As the author of Beating Sugar Addiction For Dummies, I am finding myself in a bit of a moral pickle. Yes, I help people get off sugar, lose weight, and find a healthy sustainable way to feed themselves. But I can’t get behind the “sugar detox” concept. Why? Here’s a great … Read More

How To Get Better Sleep

Dan DeFigioBehavior and Mindfulness0 Comments

how to get better sleep

Lack of sleep can increase your appetite during the day, and strengthen sugar cravings. Here are a handful of tips to get better sleep: Wind down! At least one hour before bedtime, start quieting down and relaxing. Don’t exercise or engage in stressful thoughts or activities. Turn off the handheld devices. The feeling that you need to constantly stay connected … Read More