H.A.L.T. is an acronym that caught my attention. It is sound, reasonable and do-able
advice for anyone on a healthy eating or weight loss plan. There are no earth shattering secrets
revealed in the suggestions, and we’ve discussed every point somewhere along
the way. My thinking … it's put together in a very succinct and memorable fashion and it never hurts to have a
refresher!
So, with much thanks to Daniel G. Amen, MD here is his
H.A.L.T. plan to weight loss.
(website listed below)
Do you want to make it easier for you to stick with you
weight loss plan? You need to put a H.A.L.T. to the barriers threatening to
sabotage your progress.
The acronym H.A.L.T. is a term commonly used in addiction
treatment programs that can be very helpful in dealing with the daily obstacles
you face. I understand that you may not equate an addiction program with weight
loss, but in my opinion, chronic overeating is akin to substance abuse. And
H.A.L.T. has proven to be a very effective way to keep people on track when
they are trying to change their habits.
H.A.L.T. stands for:
Don't get too HUNGRY.
Don't get too ANGRY.
Don't get too LONELY.
Don't get too TIRED.
DON'T GET TOO HUNGRY
Going too long without food lowers your blood sugar levels,
which can lead to a variety of emotional issues, including feelings of anxiety
and irritability. These may trigger your overeating.
Low blood sugar levels are also associated with lower
overall brain activity, which is linked to an increase in cravings and
impulsiveness. Heightened anxiety and irritability coupled with more intense
cravings and impulsiveness is a recipe for overeating. Keeping your blood sugar
levels even throughout the day is critical to keep you on track.
Tips to maintaining healthy blood sugar levels:
Eat a healthy breakfast—people who maintain weight loss eat
a nutritious breakfast.
Have smaller meals throughout the day. Eating big meals
spikes your blood sugar levels then causes them to crash later on.
You must stay away from simple sugars and refined
carbohydrates, such as candy, sodas, cookies, crackers, white rice, and white
bread. These also spike your blood sugar then cause it to crash later on.
MY DON'T GET TOO
HUNGRY PLAN
Write
down the things you plan to do to help prevent you from getting too hungry.
Keep this list with you at all times.
________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
DON'T GET TOO ANGRY
Uncontrolled anger can send you racing to the cookie jar to
calm your emotions.
When you feel mad, write down your thoughts and ask
yourself, "Is it true?"
Practice deep-breathing exercises to calm your mind and soothe
your emotions.
Count to 10. When you get angry try counting to 10 before
reaching for something to eat. Sometimes that short delay can be enough to calm
your temper and interrupt the urge to eat.
Get moving. If you feel anger bubbling up inside you, go for
a walk or a short burst of exercise. This releases brain chemicals that help
calm you down.
Express your feelings. After you have calmed down, express
your feelings in a non-confrontational way. Letting your anger fester can drive
you to overeat.
MY DON'T GET TOO
ANGRY PLAN
Write
down the things you plan to do to help prevent you from getting too angry. Keep
this list with you at all times.
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
DON'T GET TOO LONELY
Social skills and a positive social network are critical to
your emotional well-being.
Working on your current social situation is important to
healing. Here are some tips to increase your social bonding.
Enlist a team of supporters and healthy role models.
Volunteer in your community.
Join a small group at Church, a recreational sporting team,
book group, or any other type of group that appeals to you.
Make it a priority to spend time with your friends and
family.
Make a list of people you can reach out to when you are
feeling sad, anxious, mad, or frustrated.
MY DON'T GET TOO
LONELY PLAN
Write
down the things you plan to do to help prevent you from getting too lonely.
Keep this list with you at all times.
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
DON'T GET TOO TIRED
If you are tired your brain simply can't cope
as well with stressful situations, leading to worse moods, more anxiety,
greater irritability, increased anger, and more frustration. When your emotions
are running wild, you are more apt to run to the refrigerator for solace.
In addition, lack of sleep lowers overall brain function,
which leads to more bad decisions. Several studies have shown that lack of
sleep leads to higher calorie intake and higher consumption of refined
carbohydrates, which as you learned in the Don't Get Too Hungry section, causes
blood sugar levels to spike and then crash.
Make sleep a priority to boost brain function, moods, and
energy levels, and to improve judgment and self-control. Here are 10 ways to
make it easier to drift off to dreamland and get a good night's sleep. Remember
that we are all unique individuals and what works for one person may not work
for another. Keep trying new techniques until you find something that works.
In a past blog I discussed the issue of sleep and weight loss. http://mytwocaloriesworth.blogspot.ca/search/label/Sleep.
The following are Dr. Amen's tips for getting a good night's sleep.
1. Maintain a
regular sleep schedule—going to bed at the same time each night and waking up
at the same time each day, including on weekends. Get up at the same time each
day regardless of sleep duration the previous night.
2. Create a soothing nighttime routine that encourages
sleep. A warm bath, meditation, or massage can help you relax.
3. Some people like to read themselves to sleep. If you are
reading, make sure it isn't an action-packed thriller or a horror story—they
aren't likely to help you drift off to sleep.
4. Don't take naps! This is one of the biggest mistakes you
can make if you have insomnia. Taking naps when you feel sleepy during the day
compounds the nighttime sleep cycle disruption.
5. Sound therapy can induce a very peaceful mood and lull
you to sleep. Consider soothing nature sounds, soft music, wind chimes, or even
a fan.
6. Drink a mixture of warm milk, a teaspoon of vanilla (the
real stuff, not imitation), and a few drops of stevia. This increases serotonin
in your brain and helps you sleep.
7. Take computers, video games, and cell phones out of the
bedroom and turn them off an hour or two before bedtime to allow time to
"unwind."
8. Don't eat for at least two to three hours before going to
bed.
9. Regular exercise is very beneficial for insomnia, but
don't do it within four hours of the time you hit the sack. Vigorous exercise
late in the evening may energize you and keep you awake.
10. Don't drink any caffeinated beverages in the late
afternoon or evening. Also avoid chocolate, nicotine, and alcohol—especially at
night. Although alcohol can initially make you feel sleepy, it interrupts
sleep.
MY DON'T GET TOO
TIRED PLAN
Write
down the things you plan to do to help prevent you from getting too tired. Keep
this list with you at all times.
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
_________________________________________
By
Daniel G. Amen, MD
No comments:
Post a Comment