Dr. Kushner's Top Ten Tips for Losing Weight

1) Pay attention to portion size. Cut portions in half when eating out.

2) Drink water. If you drink soft drinks, drink only diet ones. Limit drinking of fruit juices and alcohol.

3) Make meat a side dish - not the meal's focus. Instead, eat plant-based super foods such as fruits, vegetables, nuts, seeds, and beans.

4) Eat smaller meals more often (3 small meals plus 2 snacks) so you don't get hungry.

5) Consider no foods or drinks off limits (so there are no deprived feelings).

6) Have healthy foods, such as cut-up apples and other fruit, Luna bars, cherry tomatoes, microwave popcorn, available. Make not-so-healthy foods (no description required!) less available.

7) Choose physical exercises that you like so you'll do them more often. For instance, if you'd much rather walk than run, walk but make it fast and walk regularly and often.

8) Make your work and leisure time more physically active. The more you move the better.

9) Exercise to help keep your motivation, with a human or animal buddy.

10) Use the STOP method for reframing your unhealthy patterns of behavior. S: slow down; T: take a breath; O: observe objectively without attitude or emotion; P: plan a different response

If you need more help, consult a registered dietitian, psychologist, or physician, or attend a formal, group weight loss program. (Summarized from "Dr. Kushner's Personality Type Diet" by Robert F. Kushner, MD, and Nancy Kushner, MSN, RN.)

Obesity Quick Quiz

1) Which foods make you fat?

If you eat more food than your body uses, any food may make you fat.

2) Which has more influence on how much you weigh: your genetic make-up or your environment?

Both play a big role.

3) What two simple actions can you take to lose weight?

Eat less. Exercise more.

4)a What is the single best beverage you can drink?

Water

4)b What is the single worst Beverage you can drink?

Regular soda pop is probably the worst.

5) What is body mass index (BMI)? Why is it helpful to know?

A calculation of the relationship between your height and weight. A certain score (equal to or above 30) is a quick standard indicator that you may be obese.

6) If you skip meals why don’t you lose weight?

Because you’ll probably become too hungry and overeat. Bodies respond better to frequent small meals so the sugar level in your blood stream remains somewhat even.

7) Which foods should you avoid eating?

Avoid foods that have a lot of fat and/or sugar and no significant nutrient value, that is no vitamins, minerals, protein, fiber. Examples include sugary drinks, fried snacks, and whole milk. 

8) What’s an endorphin?

A substance in the brain that when stimulated after exercise naturally makes you feel good.

9)a What’s a good definition of obese?

An excess of body fat that causes reduced health or an increased chance of dying early.

9)b How many American adults are obese?

Approximately one third of Americans are obese.

10) Which exercises are best for you?

The ones you like well enough to do regularly that work the major muscle groups, such as brisk walking, swimming, using weight machines.