How Hungry are You? Hangry? Don’t go There – Hunger is no Badge of Courage.


Why is it that when we “go on a diet,” there is an unwritten expectation to be hungry? Most diets call for restrictions, lowered calories and an associated feeling of gut-gnawing hunger.

The Fat-Burning Machine eating plan is not like most diets. I don’t want you to be hungry, I want you to feel satisfied. That satisfaction comes from the foods you eat, how satisfied they make you feel and how those foods affect your hormones. One way to begin to re-calibrate your thoughts about hunger is to use a hunger scale.

MISERABLY FULL: This is way beyond full. You feel…Read More »

Open Container Law


One of the tools you can use to be successful is the implementation of my “Open Container Law.” When you have decided to eat something – it doesn’t matter if it is a meal or a snack – take the serving size you want and close the container. Put it away.

Do not sit next to an open container (or dish) that allows mindless eating or picking at the food. This is particularly important for nuts. An entire can or bag of nuts can easily disappear and it is replaced with regret.

Set yourself up for success, no open containers where the serving…Read More »

Take the Quiz: Are You Addicted to Sugar?



Sugar and highly refined carbohydrates affect our waistlines, emotions, cravings and behaviors. Some of us are not aware of how powerful these foods can be – we only experience the results. Take this short quiz to see if you might be addicted to sugar and refined carbohydrates. After each question, select the answer that fits you best. Total the numbers to get a value between 10 and 30.

A. How often do you crave refined carbohydrates or sugary items like pastries, cookies, candy, white rice, soda, smoothies, sugary coffee drinks, pasta and bread?

  1. Rarely or never
  2. Occasionally
  3. Daily

B. Do you ever hide…Read More »

6 Secrets to Improved Self-Control


Why is it that sometimes we have fantastic self-control and at other times it seems to have escaped our abilities altogether?

Self-control is what experts call “delay discounting.” It is making a choice between an immediate small reward or a larger reward later. When you have self-control, you are choosing the bigger rewards you will receive at a later date. We all experience delay discounting in several aspects of our lives:

  • Do you want to purchase that new item now? Or, save the money to go towards a bigger investment later?
  • Do you want to eat that enormous chocolate brownie for the immediate,…Read More »
  • Hiding Food


    The subject of hiding food is not easy to talk about. Some of the people I’ve worked with hide food from others so that they can later find that food and sink into momentary comfort. What they find is that the comfort is fleeting and it is always followed by regret.

    Though not an easy step to take, if you are hiding food, you must get rid of the stashes. These stashes hurt your waistline and psyche.

    Take control….Read More »

    5 Reasons Weight Loss is Hard

    Most people struggle with weight loss. Though many would like us to believe it is as easy as eating foods from some list and avoiding foods on another list, it’s not that easy. It is just not as simple as “eat this and not that.”

    Why is it hard for most people to lose weight? I’ve got five good reasons.


    The foods we eat have a direct influence on our hormones. The hormones that affect weight loss include insulin (fat-storing), ghrelin (appetite increaser), leptin (appetite reducer) and PPY (causes a feeling of fullness) to name a few.

    Where to begin: Begin…Read More »

    Two Tips to Deal with People that Sabotage Your Weight Loss Success with Food-Love

    For some people, food means love. They might give food as a symbol of love. Others want to over serve you, or fill your plate with giant portions of food as a way of saying, “I love you!”

    There are other reasons people might want to do the things listed above, but let’s concentrate on the friends and family members that love you.

    The first example, is a friend of yours brings cake, cookies or candy to your desk and presents it as a gift. “Look what I brought you!” they say with a big smile.

    Now what do you do?


    Tip…Read More »

    Tried everything, no weight loss. Frustrated – help!!

    Q. Hello – I am looking for answers to my now 19-year-old daughter’s weight issue and maybe you are the person to finally give us answers.

    My daughter has been a dancer from the age of 6 and started competing around age 12 which kept her very active fit and healthy. Around age 16 or 17 she decided she wanted a careen in the dance industry. She continued high school studies, while attending a private dance school six days a week after school and performing in competitions.

    At age 17 she started to gain weight and feel unwell so after…Read More »

    Feeling Stressed? See If Your Stressors Make The List.

    Do you feel like you have a lot of stress?

    Me too. All of us have stress in our lives. Sometimes, some years, the stress is higher than at other periods in our lives. The last year has been really stressful for me. I will admit that when I’m under a big stress load, it is easy for me to overeat and eat the wrong foods. Do you over eat or eat the wrong things in stressful times too?

    In a future column, Mike and I will share our tips for managing stress to be sure that any damage to your diet,…Read More »