masvida

By Dr. Madelyn Fernstrom When did the idea become acceptable that the personal weight issues of other people are somehow everybody’s business? Many people feel entitled to comment and judge others about whom they know nothing. They are who I call “weight bullies.” Weight bullies are occurring with increasing frequency, and I believe they are a big step in the wrong direction!  Here is a case in point: an overweight television anchor in Wisconsin received an email from a viewer commenting on her obesity. The remarks included (1) surprise that her physical condition had not improved over the years, (2) that she should present and promote a healthy lifestyle, and (3) that she was a poor role model, especially to girls. While many overweight and obese people are judged – both intentionally and accidentally – the usual response is silence and hurt feelings. Many patients have told me they feel obesity is the last “acceptable” area for open criticism and that they are not only hurt by c...

By Dr. Madelyn Fernstrom While “value eating” and supersizing for pennies seems to be everywhere, I’m happy to see a new trend emerging: portion-controlled single servings. And by single serving, I don’t mean eating the entire bag, but a small portion typically under 200 calories.  From chicken breasts, to frozen desserts, to chips, it’s now easier than ever to find your favorite foods already portioned out. While a pricier option, it’s well worth it if it prevents you from out-of-control eating. Plus, there’s a lot of satisfaction from getting to eat the whole thing. Those are two great value-adds for paying a little bit more for single-serve packages.   Nowadays, it’s hard to change our perception of a standard portion size because so much of what we see is gigantic and, by comparison, a healthy portion looks skimpy. But once you accept that portion control is key to calorie control, you’re well on your way to making some practical changes. The best way to get started? Star...

By Dr. Madelyn Fernstrom I’ve seen a big increase in “miracle” weight loss products to fight the battle of the bulge. We are bombarded with ads for quick weight loss in print, online, and on TV. You’ve seen the ads with thin, muscled, and tanned men and women – with teeth as large and bright as Chiclets gum – standing near piles of high-calorie foods. There’s always a caption like “Eat whatever you want and lose weight if you add  ________!” Just fill in the blank with whatever product is being sold. Or maybe the ad is for a fitness contraption that provides a “total body workout” in just 15 minutes a day that promises to “boost your metabolism and weight loss.” By law, there’s always a disclaimer included, usually in tiny letters at the bottom of the ad. “Individual results can vary” or “Results here not typical.” And just when many of us have wised up to these kinds of product promotions and are no longer fooled, a new ad form has emerged that makes it much harder to figure out t...

By Dr. Madelyn Fernstrom In a long awaited move, the FDA approved a “new” weight loss drug, Qnexa, this past July 18. Renaming it Qsymia (cue-sim-ee-a), it’s actually a lower-dose combination of two drugs already on the market. Not for casual weight loss, or those “last ten pounds,” Qsymia is approved for use in adults who are obese (BMI of 30+), or adults who are overweight (BMI 27+) and have at least one major illness, like high blood pressure, sleep apnea, or diabetes. This drug, intended for use along with a reduced calorie diet and increased physical activity, is a combination of an appetite suppressant (phentermine) and an anti-seizure medicine (topiramate), which has weight loss as a “side effect” of epilepsy treatment. While weight loss after one year of Qsymia — plus lifestyle changes — produced an average weight loss of 6 to 9 percent (an impressive outcome), many people lost a lot more, but some lost much less. There’s no guarantee of weight loss, and Qsymia is far from a “m...

By Dr. Madelyn Fernstrom I’m not sure when this change first occurred, but we’ve gone from a nation of structured “three square meals a day” to grazing all day with small, frequent meals. We do this all in the name of good health and weight control. Does this idea of “fueling” throughout the day really work? Not for most people!  While it is well-documented that skipping meals leads to overeating later in the day, eating more often doesn’t really help to control calorie intake any better than eating three meals a day. In fact, eating less often can help cut calories.  The more often you eat, the more likely you are to consume extra calories. And extra calories, healthy or not, contribute to extra weight. It’s also harder to keep track of daily calories when you eat more often — your six smaller meals can easily become six bigger meals. When you eat three times a day (meals and a small snack if you prefer), you support the regulation of true hunger and fullness. With four to fi...

By Dr. Madelyn Fernstrom Do you struggle with food cravings?  This is a giant barrier to weight loss success. It sets up a negative cycle of initially “battling” the craving, giving in, overindulging, feeling like a failure, and giving up. Sound familiar?  I’d like you to try my easy “5 Ds” to help manage your food cravings. They really work!  DELAY – DISTRACT – DISTANCE – DETERMINE – DECIDE. Delay: Postpone eating for 10-15 minutes when you feel an urge. You’re not saying “no” – just stopping to think before you eat. You’re not ignoring the thought but dealing with it. While you’re delaying your decision, the next D makes it easier… Distract: Try a non-food activity to give you something to do (so you don’t watch the clock for 10 minutes!). Often the wave of desire to eat disappears in a few minutes when you keep your hands busy without food. Clean out a drawer, call a friend, brush your teeth, surf the web, or even learn to knit! Distance: It’s important to ...

By Dr. Madelyn Fernstrom If losing weight is your New Year's resolution, read on! This month, I'm going to share some of my favorite strategies to help you build your own weight loss tool box. I call it a BEAM box – and it's based on the four pillars of weight loss: Behavior, Eating, Activity, and Medical care. And no tool is too small to be included. It all starts with what you're both WILLING and ABLE to do. These are not the same thing, and when you think about the "able" part, you can set more realistic and practical goals. One important question I hear all the time belongs with the eating tools: What about meal replacements? Good or bad? Meal replacements can be a great help, since they make automatic portion control much easier. There's no guesswork in tallying your daily calories (studies continue to show that we all underestimate how many calories we eat). Meal replacements can be a great way to jump-start a reduced-calorie eating plan. This can ...