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

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

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

How To Stop Sugar Cravings

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

how to stop sugar cravings

Sugar cravings affect just about everyone at one time or another. And for some people, sugar cravings strike every day! Here are my top 5 tips for how to stop sugar cravings: Stop Sugar Cravings Tip #1: Out of sight = Out of mind Don’t keep sugar in the house where you look at it all the time. Every time … Read More

5 Leading Causes Of Weight Gain

Dan DeFigioNutrition Advice

It’s not news that America is suffering from an obesity crisis. Two-thirds of the western world is overweight. Don’t fall victim to these leading causes of weight gain: #5 Cause of Weight Gain: Processed “Food” Processed food is typically loaded with sugar and chemicals. When your diet doesn’t contain enough fiber or nutrients, your brain will turn on the appetite … Read More

Dark Chocolate Health Benefits

Dan DeFigioNutrition Advice

dark chocolate health benefits

If you’ve got a sweet tooth, dark chocolate is a healthier substitute for sugary treats. Plus, there are dark chocolate health benefits! The average American consumes about 12 pounds of chocolate each year, so I want to help you make the smart, healthier choice. That way you can have your chocolate without guilt, and gain the health benefits of dark chocolate too! … Read More

Health Benefits of Citrus

Dan DeFigioNutrition Advice

health benefits of citrus

Have you ever thought about eating sunshine? If you eat citrus, then that’s probably a description that you’ve used to describe its bright, flavorful, refreshing addition to your diet. Citrus is a staple of any well-rounded diet for the host of health benefits that it provides. And we’re not just talking about oranges, the most well-known of the citrus fruits. … Read More

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

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

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

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

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

Vegetable Sources Of Iron

Dan DeFigioNutrition Advice

vegetable sources of iron

Iron deficiency (commonly called anemia) is the most common nutrient deficiency on a worldwide basis. If your iron is low, it will cause fatigue and severely limit your physical capabilities. Iron deficiency in children has been shown to diminish both growth and learning. Red meat is one of the easiest sources of plentiful dietary iron. Vegetarians are more likely to … Read More