Real Food

Dan DeFigioNutrition Advice

If you’re looking to lose weight, it’s easy to gravitate towards low-calorie convenience foods instead of real food — frozen “healthy choice”-type meals, diet sodas, low-fat and/or reduces-calorie products, etc. Over the last week or two, I’ve had several conversations with clients about quantity (calories and portions) vs quality (real food vs processed food).I am here to remind you that calories … Read More

Meal Plans Are Useless

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

meal plans

Losing weight can be hard enough, but the real struggle is keeping it off after you’ve lost it. Most people who lose weight end up regaining it (and often, regaining even more than they lost). Why? Losing weight requires changing how you eat. Losing weight PERMANENTLY requires changing how you USUALLY eat. Keeping the weight off requires new eating habits … Read More

Are You Stress Eating? Or snorkeling?

Dan DeFigioBehavior and Mindfulness

I have a great analogy to help you with stress eating: I just got home from an amazing once-in-a-lifetime trip to the Galapagos Islands. It’s a magical place with an astounding variety of marine life, and the snorkeling experiences I had there were unquestionably the best ever. But if you never put your head into the water, you wouldn’t have … Read More

How Do I Know If I’m Addicted to Sugar?

Dan DeFigioSugar Addiction0 Comments

how do I know if I'm addicted to sugar?

How do I know if I’m addicted to sugar? What are the signs? What symptoms will I experience if I’m addicted to sugar? You’ve heard about sugar addiction on the evening news, and you’ve probably read about the evils of eating too much sugar in health magazines. This is an interview with Malia Frey from VeryWell.com that explains how to know if you’re addicted to … Read More

How Much Sugar Is Too Much?

Dan DeFigioNutrition Advice

how much sugar is too much?

Added sugars are clearly harazdous to your health. But how much sugar is too much? We all know sugar is unhealthy. Processed sugar contains zero valuable nutrition, and high sugar consumption is associated with obesity, diabetes, fatty liver disease, tooth decay, depression, yeast infections, and a host of other health problems. Sugar is inflammatory. Too much sugar is a huge … Read More

Eating Less Sweets

Dan DeFigioBehavior and Mindfulness

eating less sweets

We’re hard-wired to like sweets and fats. Eating less sweets goes against our survival urges! Our caveman brains are drawn towards foods that are high in calories, and those that give us pleasurable sensations – primarily taste, dopamine reward, and “mouth feel”. Our brain loses its ability to regulate itself when we eat these foods. They override our brain’s normal … Read More

These DO HALT Cravings

Dan DeFigioBehavior and Mindfulness

halt cravings

Using food as a source of comfort is something most people struggle with at some point in their lives. Emotional eating is also something we don’t like to discuss (Politics, Religion, and Eating Habits, right?). Emotional eating is personal, and for some it’s painful, but it doesn’t have to be this way! There are strategies to work through it. Start … Read More

How To Keep The Weight Off

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

Lots of people go on diets and successfully lose weight. But most people end up gaining it back again. Over and over. Have you lost the same 15 or 20 pounds more than once? Why is it so hard to keep the weight off once you’ve lost it? Why Can’t I Keep The Weight Off? Here are the common mistakes … Read More

How To Achieve Success

Guest PostBehavior and Mindfulness

how to achieve success

Why are some people more productive, and infinitely more successful at realizing their financial, physical, spiritual, mental, and artistic goals? Is it due to more desirable circumstances and access to opportunities that others do not have? Are some gifted by their families with a foundation of reserve wealth for which to pursue their talents? Yes, perhaps, but you should know … Read More

Resistance To Change

Dan DeFigioBehavior and Mindfulness

sugar addiction treatment

I had a conversation with a client this week about her resistance to change. In a nutshell, she said: “I need a more organized and planned life, but when I organize or plan, I don’t want to do it anymore because it turns to an obligation. And I hate to be pushed. Healthy behaviors feel like punishment – just another … Read More

Make Healthy Decisions Easier

Dan DeFigioBehavior and Mindfulness

making healthy decisions easy

There are many ways to make healthy decisions easier, but here’s a big one. Many of my readers report that they put off making nutrition and lifestyle improvements because making changes seems like a big, hairy, overwhelming monster. They’re afraid to “get started.” Here’s one big reason why changes seem so scary: If you’re like most people, you’ve probably fallen … Read More

6 Secrets To Keeping Weight Off

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

how to keep weight off

It’s hard enough to lose weight, but often keeping the weight off is an even bigger challenge. Clients will report to me their frustrating history of losing weight, then gaining it back again. Each successive yo-yo cycle makes it harder to lose. To help you break out of this cycle, here are some of my best ways to keep the … Read More

How To Kill Your Motivation

Dan DeFigioBehavior and Mindfulness

How to kill your motivation

Today I’m here to tell you to watch out for these two surefire ways to kill your motivation to eat healthy. MOTIVATION KILLER #1 The first motivation killer is what I call “Compare And Despair”. This is where you walk into a room and immediately compare your body to everyone else’s. If you don’t feel good about yourself, or if … Read More

I hate vegetables

Dan DeFigioNutrition Advice

I hate vegetables - how to eat more vegetables

“I hate vegetables.” I’ve had many clients tell me this over the years. It’s fine to dislike the taste or the texture of some foods, but if you’re a vegetable hater, I am here to show you some holes in this blanket statement. Why you hate vegetables: Taste. Many vegetables have chemical compounds that make them taste bitter to some … Read More

How To Break The Yo-Yo Diet Cycle

Dan DeFigioBehavior and Mindfulness

How to break the yo yo diet cycle

If you feel like you’re constantly dieting and then giving up, your weight loss successes will be short-lived. If the roller coaster of watching the scale go up and down over the years has been your #1 pastime, then welcome to the Yo-Yo Diet Club. It’s a big club, filled with both mighty intentions and enormous frustrations. • Could you … Read More