Sugar Cravings – A Lose/Lose Situation?

Dan DeFigioBehavior and Mindfulness

sugar cravings lose

Sugar cravings are powerful. These urges can hijack our brains and fool us into thinking that we don’t care about the consequences. Strong cravings make us crazy, like the most important thing is eating that sweet that we think we need in that moment. With sugar cravings, you lose either way. “Lose” meaning “feel bad.” If you tell yourself ‘No’, … Read More

Exercise For Weight Loss

Dan DeFigioExercise

exercise for weight loss

What is the right kind of exercise for weight loss? While any type of exercise is better than nothing, if your goal is to lose fat, then there’s one kind of exercise that is best: Weight training for weight loss While you may know Dan DeFigio for nutrition coaching, he’s also a personal trainer in Nashville. Here’s what Dan has … Read More

Does Keto Work?

Dan DeFigioNutrition Advice

Do keto pills work? Do keto shakes help you lose weight? It depends on what you mean by “work”. Yes, keto pills and keto shakes will put you into ketosis. But being in ketosis does not mean that you’ll lose weight: Confusing Ketosis with Weight Loss The keto diet works for weight loss because in order to put yourself into … 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

Losing Weight When Stressed

Dan DeFigioBehavior and Mindfulness

losing weight when stressed

So there are two new hoodlums in my life. My wife and I have adopted two rescue dogs. They are rambunctious young men who are high on energy and short on manners. We’ve got our work cut out for us. So for the last few months, my historically rock-solid routine has been thrown for a loop. Lack of sleep from … Read More

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

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 BeatingSugarAddiction.com…. 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

Overview of Muscles

Dan DeFigioExercise1 Comment

overview of muscles

by Dan DeFigio, Nashville personal trainer and author of Beating Sugar Addiction For Dummies. What exercises work which muscles? In order to put together a complete weight training routine, you must learn which exercises work which muscle groups. Overview of muscles We’ll start with the muscles of the legs and hips: The muscles in the front of the thigh are … 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