THE CONQUER YOUR WEIGHT HANDBOOK
INTRODUCTION TO
THE CONQUER YOUR WEIGHT HANDBOOK
Welcome to the Conquer Your Weight Handbook!
I'm Dr Sarah Stombaugh, and I'm so excited to support you in your weight loss journey In this handbook, you will find the tools we use with every one of our patients to get them started on achieving their health and weight goals So many diet plans are complex and do not take into consideration our own unique needs The Conquer Your Weight Handbook will help you learn how to reconnect with your body, so you can understand what your body needs to meet your goals So often, my patients tell me that using these tools makes weight loss simple, and I know you will find the same thing
If you'd like additional support with your weight loss journey, please connect with me at https://www sarahstombaughmd com/individual-visits
THE CONQUER YOUR WEIGHT HANDBOOK
FOOD LOGGING
One of the first and most important steps in long-term weight loss is bringing intentionality to the foods and drinks you are consuming
Often we eat without really paying attention Writing down what you eat can be easy and a very effective way to start paying attention to what is really going on in your body.
Eventually, we can add information like hunger signals or other physical signs or symptoms your body is feeling It is the first step to developing a food plan that is specific to you.
Initially, you do not need to have the goal of making any changes to the foods and drinks you are consuming
The goal is to get in the habit of writing it down and being honest with yourself about what you are actually consuming.
Write down everything, no matter how small of a bite, lick, or sip
THE CONQUER YOUR WEIGHT HANDBOOK
FOOD LOGGING
“How
do I start food logging?”
I recommend using a plain notebook or the Notes app on your phone.
Write down everything you eat and what time you eat it You don’t have to measure, but give some general information to help you recall.
Ideally, write it down as soon as you’ve finished consuming it. Don’t save your food logging until the end of the day It is common we may forget things
05/13/2024 FOOD LOG
8 AM: Bowl of cereal with milk and sliced banana on top Cup of coffee with sweetened creamer
11 AM: Granola Bar 12:30 PM: Turkey and cheddar sandwich on sourdough bread and a small red apple.
4 PM: Handful of cashews.
7 PM: Grilled salmon with roasted potatoes and asparagus.
THE CONQUER YOUR WEIGHT HANDBOOK
HUNGER AND SATIETY SIGNALS
Our bodies have a complex system of neurohormones that help to tell us when we are hungry or full When we are born, we are tuned into this system and know exactly when and how much we need to eat If you have ever watched a toddler eat, you can see this in action. There are times when my toddler will eat three eggs, a dozen raspberries, and a cup of milk for breakfast Other times, he’ll eat two bites of chicken and a carrot stick for dinner and call it quits
It is sometimes hard not to intervene in these situations, to try to encourage him to eat more or less “Are you sure you don’t want just one more bite?”
“HOWEVER, AS A PARENT, MY GOAL IS TO HELP MY CHILDREN TO CONTINUE TO RECOGNIZE THESE INNATE SIGNALS. AS A DOCTOR, MY GOAL IS TO HELP MY PATIENTS PAY ATTENTION TO AND RELEARN THESE SIGNALS.”
THE CONQUER YOUR WEIGHT HANDBOOK
HUNGER AND SATIETY SIGNALS
Over the years, we ’ ve been taught to ignore our hunger and fullness signals This can come in many forms:
Your parents encouraged you to finish every bite of your meal. You couldn’t have dessert unless you finished your dinner.
You aren’t hungry at dinner time, but eat anyway because you feel like you should
You wake up not feeling hungry, but you eat because you ’ re worried you will overeat later in the day.
You didn’t make the soccer team and your mom takes you out for ice cream
Your boyfriend just broke up with you and a friend brings over a bottle of wine.
You’ve had a stressful day and you decide to eat a few cookies because “ you deserve it ”
You eat because you ’ re bored.
Over time, we have completely forgotten that our body is sending us signals. We’ve learned to ignore the signals or override the signals. It will take time to relearn Be patient with yourself
Calibrate your hunger scale as you go.
HUNGER SCALE THE CONQUER YOUR WEIGHT HANDBOOK
-10 Ravenously hungry “I would eat my arm off my body if I could” -9
-8 Very hungry “I will eat anything in site” -7
-6 Pretty hungry “I had better eat soon ” -5
-4 Feeling a tolerable amount of hunger. “It’s time to eat”. -3 -2 The earliest signs of hunger. “I could eat”. -1 0 Neutral. +1
+2 Starting to fill up. “I could go for a jog around the block”. +3
+4 Feeling comfortably full. “I could go for a brisk walk around the block”.
+6 “Maybe I ate too much”.
+8 “I definitely ate too much” Unbuttoning pants or changing into comfy clothes +9
+10 “I ate so much, I feel physically ill right now ” .
THE CONQUER YOUR WEIGHT HANDBOOK
HUNGER SCALE
Your goal is to eat when you are a -4 and stop eating when you are a +4. There may be times when it makes sense to allow yourself to become more hungry, for example: you are in a work meeting and won’t have the opportunity to eat for another hour or you are practicing intermittent fasting.
Starting out, the goal is to pay attention and assign a number to your hunger before eating. Then have little check-ins throughout your meal Pay attention when you are feeling full and stop eating before you become overly full.
“I’m starving to death“.
It is common that we ignore our hunger and fullness signals. There are other times, however, when we are hypersensitive to our hunger signals. You may recognize hunger as feeling shaky, nauseated, dizzy, or woozy These may be signs that your body is experiencing swings or a drop in your blood sugar. When this happens, it is often a sign of insulin resistance and your body’s reliance on processed carbohydrates for energy Over time, as you decrease processed carbohydrates in the diet and replace them with whole grains, healthy fats, or proteins, you will find that you experience less of these swings.
THE CONQUER YOUR WEIGHT HANDBOOK
GENERAL NUTRITIONAL GUIDELINES
PROTEIN: 0 8-1 2 grams of protein/kg lean body weight (This value can be calculated at an appointment with Dr Stombaugh) Choose sources of protein to accompany each meal Protein is important to build and maintain muscle mass and helps promote satiety.
Protein Sources:
Poultry (chicken, turkey)
Pork
Red meat (beef, veal, bison)
Fish
Shellfish
Eggs
Dairy, especially yogurts, cheeses, cottage cheese
Tofu
Tempeh
Soy beans
Certain whole grains like quinoa, lentils
Legumes like beans, chickpeas, peanuts
Peas
Nuts
Seeds
THE CONQUER YOUR WEIGHT HANDBOOK
GENERAL NUTRITIONAL GUIDELINES
FAT: Fats are an important macronutrient. Fats are the foundation of many of our hormones, and they help to promote satiety.
Choose unsaturated fats often Choose saturated fats in moderation
Unsaturated Fat Sources:
Olives
Avocados
Nuts
Seeds
Fish
Olive oil
Saturated Fat Sources:
Eggs
Dairy
Meat
Minimize intake of these fat
sources:
Trans fats
Fried food
THE CONQUER YOUR WEIGHT HANDBOOK
GENERAL NUTRITIONAL GUIDELINES
CARBOHYDRATES: Carbohydrates are a broad food group, including fruits, vegetables, grains, and more processed carbohydrates like flour, sugar, and sweetened beverages.
Carbohydrates in their whole form provide an excellent source of fiber, which can promote satiety and support gut health.
Choose whole carbohydrates often:
Whole fruits
Whole vegetables
Whole grains (Quinoa, Farro, Bulgar, Brown rice, Rolled or Steel-cut oats)
Plan ahead if you are going to have: Bread, Tortillas, Naan, Pita, etc.
Pasta
Crackers
Limit sugar-containing foods: Cookies, cake, donuts, muffins and other pastries
Candies
Sweetened beverages, including fruit juice, soda, flavored coffee and tea drinks
THE CONQUER YOUR WEIGHT HANDBOOK
THE ROLE THAT FAT PLAYS IN WEIGHT LOSS
Our society spent the last 50 years demonizing fats It has only been over the last decade that we have started to question that demonization. Fats play an important role in our energy balance, our metabolism, our satiety, and are a precursor to many of the hormones in our body.
Simply stated: fats are important! And eating fats can be an excellent tool to support a healthy weight loss journey.
THE CONQUER YOUR WEIGHT HANDBOOK
THE ROLE THAT FAT PLAYS IN WEIGHT LOSS
Insulin is our energy storage hormone When we eat carbohydrates and to some extent, protein, insulin is required to take that energy and store it away for later. Insulin is one of the most important hormones in our bodies Without it, one is not able to store away energy from carbohydrates and proteins and cellular starvation occurs This is what happens with Type 1 Diabetes and why insulin injections are required for the treatment of Type 1 Diabetes
But while insulin is very important, many of us spend far too much time constantly eating and therefore, constantly producing insulin, and therefore, constantly spending time in “ energy storage mode ” If we want to lose weight, we need to spend more time in “energy-burning mode,” and eating fats is one way we can help accomplish that.
Interestingly, when we eat fats, they are directly absorbed into our bloodstream for energy. There is no insulin required to store that energy away for later use. What that means is that by eating a larger proportion of fat in our meals we can reduce the amount of
THE CONQUER YOUR WEIGHT HANDBOOK
THE ROLE THAT FAT PLAYS IN WEIGHT LOSS
Additionally, when we eat healthy fats, we often notice that both we get full and stay full longer and we have more energy. When fat is absorbed into the bloodstream, it interacts with our satiety pathways in the brain When these pathways are activated, we get full and we may stay full for longer What this means is that we feel less desire to eat as frequently, thereby also reducing our exposure to insulin and energy storage mode
This doesn’t mean that we should exclusively sit around eating fats, but they are an important part of a healthy diet, and healthy fats do not need to be limited Getting plenty of protein and whole carbohydrates with plenty of fiber is an important part of a healthy diet as well
THE CONQUER YOUR WEIGHT HANDBOOK
THE ROLE THAT FAT PLAYS IN WEIGHT LOSS
It is important to note that not all fats are created equal. Fats can be either unsaturated or saturated Generally speaking, unsaturated fats are better for us, although saturated fats can be consumed in conscious quantities and from high-quality sources.
Healthy fats are generally anything that comes from the Earth Any of these fats can be enjoyed abundantly These are fats that come from olives, avocados, nuts, seeds, etc. The next best fats are fats that come from fish, eggs, organic and pasture-raised dairy and meats. The least healthy fats come from processed meats and fried foods
Healthy fats are an important part of our diet. They help regulate our energy levels and make us feel full longer. They help us to feel more even energy throughout the day, without crashing. Eating fats trains our body to use fat for energy, whether we are talking about fat from food or fat from our own fat stores. All of this is important in a healthy weight loss journey in which we feel strong and energized.
