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

Why Willpower Fails

Dan DeFigioBehavior and Mindfulness

beating sugar addiction

Do you feel like you just don’t have enough willpower to control sugar cravings and emotional eating? Have you told yourself,   “Just say no!” “I need more willpower!” “I can’t have _____”   But the reality is that when we behave with that kind of avoidance mentality, where we’re exerting so much energy to STOP and NOT and CONTROL our … Read More

Overcoming Excuses

Dan DeFigioBehavior and Mindfulness

overcoming excuses

There’s a lot to be said for overcoming excuses. It’s easy to find reasons you can’t eat healthier or you can’t exercise. There’s always a way around an obstacle, even if just in a small way. What’s your excuse? Overcoming Excuses “What you think about, you bring about.” “Energy goes where your attention flows.” If you’re having trouble making improvements … Read More

Mindful Eating For Mothers

Guest PostBehavior and Mindfulness

mindful eating for mothers

Early motherhood presents a rich opportunity to practice transition-management. One of the best ways to manage the stressors inherent in this life change is to learn to be purposeful in nourishing oneself, both figuratively and literally. That is what mindful eating for mothers means. Here, we focus on literal nourishment—food. Becoming a mother is a unique time to reflect not only … Read More

Easy Ways To Avoid Mindless Calories

Dan DeFigioBehavior and Mindfulness

avoid mindless calories - mindful eating

Mindless eating means eating when you’re not thinking about what you’re doing. It’s plowing through a bag of snacks while watching TV, or eating because an external cue tells you to keep eating – like your plate’s not empty, or there are still more French fries in the bag. Mindless eating can add up to thousands of unfulfilling (and often … Read More

Why Did You Just Eat That? Why We Eat

Dan DeFigioBehavior and Mindfulness0 Comments

emotional eating - why we eat

The study of Emotional eating is all about why we eat. Maybe you had had a rough week at work, and all you want on Friday night is to plop down and watch a movie with a giant bowl of buttery popcorn. Maybe you’re a student stressed about a big exam, and you’re munching on candy as you study. Or maybe … Read More

Time Boxing For Food Cravings

Dan DeFigioBehavior and Mindfulness

time box food cravings

I have a new tool for you to try out if you’re having trouble with food temptations. It’s called “TIME-BOXING.” If maintaining discipline all the time feels too overwhelming, or feels like too much deprivation, you can take baby steps towards cutting back on the unhealthy foods in smaller chunks of time — a “time box”. Here’s an example: Let’s … Read More

Emotional Eating

Dan DeFigioBehavior and Mindfulness

emotional eating

Emotional eating affects your diet’s success. It’s estimated that less than 10 percent of those who make weight loss resolutions actually keep them. Every year, tens of millions of people promise themselves they will lose weight, and while their intentions are good, most of the results are disappointing. Even if weight is lost initially, people usually put it back on – … Read More

Eating Psychology – How It Helps You Lose Weight

Guest PostBehavior and Mindfulness

eating psychology

It’s your moment of truth. You slowly step towards the scale that’s about to tally your entire week’s efforts — the hours of sweat at the gym, the rejection of that second helping of pasta, the refusal of that double-chocolate dessert, the stares of your family when you eat a burger with no bun — you’ve done it all. Now … Read More

Why Do We Eat So Much?

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

Why do I overeat?

It’s no secret that humans are getting fatter all over the world. The average American eats over 400 more calories each day than the average American in the 1980s. Why do we eat so much? Sugar and processed foods are partly to blame, but there’s also the problem of people eating too much food overall. Why Do We Eat So … Read More

Discipline Is Your Key To Freedom

Dan DeFigioBehavior and Mindfulness

Discipline as your key to freedom

by guest author Joanne Reid Rodrigues The available evidence suggests that about 90 percent of people who lose weight regain it. When I got serious about losing 63lbs, the only question in my mind was how can I make sure I’m in the 10 percent who keep the weight off? I’d been a junk-food addict for more than a decade. I’m … Read More

5 Major Eating Mistakes

Dan DeFigioBehavior and Mindfulness, Nutrition Advice0 Comments

avoid major eating mistakes

Healthy eating can be challenging when you get busy or stressed. Stay on track by avoiding these 5 major eating mistakes: 1.  Drinking calories. Don’t drink sodas, fruit juices, sweetened coffees, or other beverages with calories. Consume alcohol sparingly. Drinking sugar packs on the pounds! Stick to water, mineral water, or tea (you can sweeten it with stevia if you … Read More

Real Beauty Tips

Dan DeFigioBehavior and Mindfulness

Is today’s woman less confident of her appearance and beauty than women in the past? Are supermodel’s beauty tips actually real beauty tips? With Photoshop, anti-aging products, laser treatments, and all the cosmetic surgeries available to make a woman look “perfect” in a movie or a magazine, today’s “standard” of beauty has been brought up too high for the ordinary … Read More

Why Do I Overeat?

Dan DeFigioBehavior and Mindfulness

Why We Overeat – And What We Can Do About It How do you know when you should eat, and when you’ve had enough? Why do we eat so much? Your body tells you when to eat, and when to stop, right? Well, maybe not – research actually shows otherwise. We’ve been taught to trust our bodies to tell us … Read More

Keep Your Diet On Track During The Holidays (and other social events)

Dan DeFigioBehavior and Mindfulness

Staying on track while eating in social situations like dinner parties, date nights, wedding receptions, and similar events can be challenging, to say the least. Typically, the fare served by caterers and restaurants is much higher in sugar, fat, calories, and portion size than what you’d ordinarily eat, and you’ll likely be focused on everything except what (and how) you’re … Read More