Question: For years I’ve been slightly overweight and I’ve tortured myself to lose the extra 20 pounds I carry. I’m a 68-year-old male. I’ve never lost the weight for long. I’m in decent health otherwise. Do I need to keep trying?
Dr. Hibberd’s answer:
Try again, but do go to your doctor to be checked for any underlying medical conditions you may have, such as diabetes, that can fuel hunger. It sounds like you lose the weight then rebound. Recent evidence suggests that fructose-based foods won’t make you feel as full as glucose-containing foods. Try eliminating the sweeteners totally and acquire a taste for an occasional sweetener with sugar instead of daily use of artificial sweeteners.
Avoid soft drinks, junk foods, and alcohol. Go for a high-fiber diet and aim for 30 grams fiber daily or more. You will likely find you feel fuller after eating, while maintaining the weight you wish. Be moderate in your calorie intake daily and try to eat five smaller meals a day — as opposed to three larger ones — to reduce insulin spikes and appetite.
Be sure to incorporate some physical activity into your regular routine at least three times weekly.
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