4 Inspirational Weight-loss Stories from Penn

When it comes to losing weight, the hardest part is usually taking the first step and committing to a program. Finding the inspiration for weight loss can be as easy as listing the reasons and people your weight loss will impact.

Reasons to Lose Weight:

For Your Health

Obesity, unhealthy eating habits, and lack of physical activity can have a huge impact on your health, putting you at a higher risk for type 2 diabetes, high blood pressure, high cholesterol, coronary artery disease, stroke, sleep apnea, and hormone/fertility imbalances. Since waist size affects health problems, focusing on losing weight, especially in your midsection, can greatly reduce your risk of getting these conditions.

For Your Kids

Do you quickly run out of breath while playing with your kids? Have a hard time keeping up with them in general? Losing weight can mean longer, more fun trips to the park, zoo, etc. Not only is staying healthy important to keep in pace with your energetic kids, but promoting healthy lifestyle choices is key to teaching your kids healthy habits to last a lifetime.

For Your Spouse

Remember that line in your wedding vows, “’til death do us part?” Your significant other wants you around for a long, long time. Staying motivated to get in shape is even better when done together – set a goal and help keep each other inspired and on track!

For An Important Event

Class reunion? Summer vacation at the beach? Your wedding? Whatever the reason, getting into a smaller size for an upcoming event is great motivation because it helps you stick with short term goals while creating long term healthy habits.

For YOU

There’s no better inspiration for weight loss than making you feel good about yourself. Not only will weight loss improve your physical health, it improves self esteem, mood, and gives you a fantastic feeling of accomplishment when you meet your weight loss goals.

What’s your inspiration for weight loss?

Read Stories About People Who’ve Lost Weight and Gained Health at Penn

Jackie Savoy lost 150 pounds, got off her hypertension medications and stopped suffering from sleep apnea.

Bruce Sachais lost 121 pounds, but gained more energy because his blood pressure went back to normal and began sleeping better due to improved sleep – without interruptions from sleep apnea.

Lisa Harris lost 160 pounds, and now is pain-free who no longer uses a cane to walk, or feels like health restrictions keep her from doing the things she loves. Lisa is a regular blogger on this blog, and recently wrote about a very important trip she took - and the proud accomplishment that came with it.







Susanne Johnson is a 20-something woman from Philadelphia who had lap-band surgery. Also a regular blogger, Susanne recently wrote about the number that changed her life. 

Lose Weight at Penn Medicine

Penn can help you lose weight for good. 

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Pregnancy After Gastric Bypass and Weight-loss surgery

Pregnancy is safer after bariatric surgery for women who were morbidly obese.

A recent review article in Archives of Gynecology and Obstetrics supports this conclusion. The article examines weight gain during pregnancy, gestational diabetes, high blood pressure during pregnancy, and delivery related complications. These benefits are realized when women wait at least a year to year and a half after surgery before becoming pregnant.

Interestingly, infertility related to being overweight can improve rapidly and dramatically with weight loss. This can lead to early, unexpected pregnancies following bariatric surgery. During this phase of rapid weight loss women may not be able to provide the nutrition needed for a developing fetus.

"I reassure our patients that the evidence supports the fact that pregnancy and delivery are safer once their weight has leveled off with appropriate nutrition, 1 to 1.5 years after surgery," says Gary Korus, MD, FACS, Penn Medicine bariatric surgeon. "We still caution our patients that close attention is required to monitor their pregnancies."

Appropriate vitamins and supplements are essential during pregnancy but are equally important before becoming pregnant. Participating in a comprehensive bariatric surgery program gives you the best opportunity to receive the education and counseling to help make conception, pregnancy, and delivery safer.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Pregnancy after bariatric surgery: a current view of maternal, obstetrical and perinatal challenges. Arch Gynecol Obstet 2012 Mar,285(3)559-66 DOI 10.1007/s00404-011-2187-0

Is Food Addiction Real?

Can’t quit at just one piece of chocolate? Overeat until you’re in bloated agony and don’t know why you can’t stop? Maybe you have an addiction to food.

Or maybe not.

While our bodies respond to food with a reward system of sorts, no claims have been validated as a true addiction. In order to fit the classification of an addictive substance, scientists must be able to identify a specific chemical in food that causes a change in chemical change in the body’s reward system.

How The Body’s Reward System for Food Works:

• Affects our brain in the same ways as substance abuse.
• Often sparked by emotional stress, boredom, sour mood, or overeating.
• Affect is stronger in individuals with previously restricted food intake.
• Continued eating decreases dopamine in the brain – overeating creates a constant craving for a stronger chemical response.
• The fat cell hormone, leptin usually tells the brain that our bodies are satiated. Obesity related leptin resistance alters the system.
• Ghrelin (known as the hunger hormone) stimulates reward center for food in the same way as alcohol and drugs.

It has also been suggested that, instead of considering food as substance abuse, it should be treated like a behavioral addiction, or process addiction. By definition, this kind of addiction temporarily alleviates internal discomfort through a pleasurable, enjoyed experience, but cannot be controlled or discontinued, despite negative consequences.

Addictive Food Behaviors

According to the Yale Food Addiction Scale (YFAS), research has shown 57% of patients considered  food-addicted also had higher results of depression, emotional disorders, eating disorders, and low self esteem. The YFAS scores are also used as significant predictors of binge eating, impulsive behavior, emotional reactions, and food cravings.

While there is still no definite answer as to whether food addiction is real, more and more studies are showing similarities between food and other abused substances. If an individual is concerned that they may have an addictive relationship with food, treatment is recommended to help identify and manage food triggers.

Break the Food Addiction at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Can You Lose Weight Without Working Out?

For those who loathe the idea of going to the gym, you’ll be happily surprised that the answer to losing weight may not necessarily be vigorous exercise regimens.

Burn More, Eat More

While there are many health benefits of exercise, part of the problem with just exercising to loose weight may be that some individuals over compensate after an intense workout: by eating more. In 2008, a paper published in the International Journal of Obesity, studied 538 students over a period of 18 months, who, after starting an exercise program, ended up eating 100 calories more than what they burned.

A common mistake of some dieters is that of adding the calories burned during a workout to your total daily calorie intake. This practice will negatively impact the goal of creating a calorie deficit and ultimately slow weight loss efforts.

Calorie Control Still King

The primary advice for anyone looking to lose weight is to adjust their diet and lower their daily calorie intake. In fact, recent research suggests lack of physical activity may not be the primary driver of the obesity epidemic, though it is essential to living a healthy lifestyle and a principle component of medical weight management at the Penn Medicine Metabolic and Bariatric Surgery Program.

In other words: What you eat may be more important that how much or how long you work out.

But Exercise is Important

This is not to say that exercise is not an important part of our overall health. Exercise helps prevent diseases, and improves heart, mental, and cognitive health. It strengthens bones, muscles, lowers cholesterol levels and blood pressure.

The good news is, exercise in this sense is more about moving often.

To prevent increased calorie intake with exercise, you may want to consider adjusting your exercise routine. The American Academy of Sports Medicine recommends that adults engage in 20 to 60 minutes of vigorous-intensity exercise 3 days per week, or a minimum of 30 to  60 minutes of moderated intensity physical exercise at least 5 days per week.

Rather than going to the gym 3 days/week and engaging in intense exercise that can potentially boost your hunger ad calorie intake, try and do some moderate physical activity every day.

Every 10 minutes counts – taking steps instead of the elevator, parking at the back of the parking lot instead of the front, and walking to another area of the workplace instead of calling a coworker are just a few of the ways you can increase your activity level and supplement your weight loss.

Lose Weight at Penn Medicine

Penn can help you lose weight. 

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Sources: “Why Exercise Won’t Make You Thin”, Time.com ; “Diet, not exercise, plays key role in weight loss”, NBCNews.com; “The Perfect Weight-Loss Romance: Diet Meets Exercise”, HuffingtonPost.com

Gastric Sleeve or Gastric Bypass: What’s the Difference?

Two commonly preformed weight-loss surgery procedures are the Roux-en-Y gastric bypass and the sleeve gastrectomy. Gary Korus, MD, FACS, bariatric surgeon at Penn Medicine, discusses the differences between these procedures.

Roux-en – Y Gastric Bypass

This laparoscopic procedure restricts food intake and shortens the digestive track by creating a small gastric pouch from the upper portion of the stomach. The intestine is surgically connected to this pouch, creating a small opening for food to pass through. The remaining larger portion of the stomach and part of the intestines are bypassed. The Roux-en-Y gastric bypass procedure limits the amount of food consumed and reduces the calories and nutrients absorbed from food.“The gastric bypass had been around for more than 25 years. Most people keep most of their weight off long-term,” says Dr. Korus. “It is also the only procedure that gives you feedback if you eat things you shouldn’t such as concentrated sweets.”

Sleeve Gastrectomy

During a sleeve gastrectomy, a sleeve-shaped tube is created from a small portion of the stomach and the majority of the stomach is removed. Food passes through the new stomach tube directly into the intestines. Nutrients and calories are absorbed from food normally, but patients feel full sooner and longer. Sleeve gastrectomy is performed laparoscopically and can be a permanent surgical solution to manage weight. Dr. Korus notes, “The gastric sleeve or sleeve gastrectomy provides an alternative for the patient that restricts what they eat without altering the route the food or beverages takes through the G.I. tract.”

Which Procedure is Better for Me?

How do you know which option is best for you? “The decision about what procedure is best for you can be made with your surgeon,” says Dr Korus. “Factors including your medical condition, medications, previous surgeries and dieting history will play a role in this decision.”

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

List of Good Workout Songs

Need list of good workout songs to keep you on track with your workout regimen? Here at Penn Medicine, we know how a good jam can get us out of bed and in our running shoes every morning.

Check out this list of good workout songs, and add these 25 jams to help keep you motivated and moving!

1. Bruno Mars – Locked Out of Heaven
2. Chris Young – I Can Take it From There
3. Cage The Elephant – Ain’t No Rest for the Wicked
4. Justin Bieber – Beauty and a Beat
5. Marc Broussard – Home
6. Usher – DJ Got Us Fallin’ in Love
7. Fireflight – New Perspective
8. Pitbull – Feel This Moment
9. Joan Jett – I Love Rock ‘N’ Roll
10. Florida Georgia Line – Get Your Shine On
11. Halestorm – Out Ta Get Me
12. Calvin Harris – Sweet Nothing
13. David Guetta – Without You
14. Maroon 5 – Moves Like Jagger
15. LMFAO – Sexy and I Know It
16. Lupe Fiasco – The Show Goes On
17. Taylor Swift – I Knew You Were Trouble
18. Macklemore & Ryan Lewis – Thrift Shop
19. Carrie Underwood – Blown Away
20. Bobby Brown – On Our Own
21. Flo Rida – Good Feeling
22. will. i. am – Scream & Shout
23. Carly Rae Jepsen – Call Me Maybe
24. Trey Songz – 2 Reasons
25. Linkin Park - Numb

Need more music to add to your playlists? Check out this other list of good workout songs from a blog last year.

If you consider yourself to be tech-savvy, try using a phone music app while working out. Here are some good options:

• Pandora
• Songza
• Grooveshark
• Iheart radio

*Remember to take caution when running outside and using headphones.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Tips for Minimizing Hair Loss After Weight-loss Surgery

Shedding hair 3 to 5 months after weight-loss surgery is a relatively common occurrence that happens from losing weight rapidly, not getting enough protein, and the general stress your body goes through from surgery. Other less common reasons for post-surgery hair loss might be a lack of important dietary nutrients such as zinc, biotin, potassium, vitamin B6, or phosphorus.

A deficiency of these nutrients can damage the hair root, thus making follicles unsalvageable. Lack of protein in your diet, will cause the hair to break off as it grows through the scalp.

Ensuring your post-surgery diet is rich in protein and the appropriate vitamins and minerals can help lessen the severity of hair loss, or even prevent it. Here are some tips to make sure you’re consuming the right nutrients to protect your hair.

Tips for Minimizing Hair Loss after Weight-loss Surgery

• Consume a minimum of 60 to 80 grams of protein each day.
• Include a protein with every meal and snack.
• Use liquid or powdered protein supplements to meet daily protein intake goals.
• Take vitamin and mineral supplements as recommended by your doctor
• Eat a wide variety of healthy, nutrient-rich foods every day.

If bariatric surgery-related hair loss does occur, don’t worry – it will grow back!

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Nutrition in Eggs

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a great source of protein and nutrition - the incredible egg!

Looking for an excellent source of protein packed with many other nutritional benefits? Look no further than the incredible egg!

Learn about the nutrition in eggs, and how to incorporate eggs into your diet.

Nutrition in Eggs

A large whole egg contains 6 grams of protein, and is a good source of many essential vitamins including B2, B12 and vitamin D. In addition eggs provide choline which plays a role in many body processes including brain function and muscle control. The phytochemicals, lutein and zeaxanthin, important for eye health and the mineral selenium, an antioxidant protecting cells from damage that can lead to disease are also found in eggs.

Remarkably this perfect nutritional package can be improved by changing the diet a hen is fed! Nutritionally enhanced eggs (such as Eggland’s Best brand) contain more omega 3 fatty acids, vitamin D, vitamin E and lutein as well as less saturated fat than a regular egg.

How to Incorporate Eggs in Your Diet - The Healthy Way

Eggs can be a part of a healthy diet.

For many years eggs were thought of as a food to avoid because of their high cholesterol content (185 mg in a large egg yolk). However, studies show for most individuals, the cholesterol in food has a smaller effect on blood levels of total cholesterol and the “bad” LDL cholesterol than does the mix of fats in the diet. Moderate egg consumption of up to one egg a day does not increase heart disease in healthy individuals (1, 2). But eating more than six eggs a week may increase the risk of heart failure with aging (3). If high cholesterol is a problem choose egg whites over whole eggs and individuals with diabetes and heart disease should limit egg consumption to only 3 yolks or whole eggs a week.

The perfect super sides to complement your nutritious egg: Think sauteed vegetables, fresh fruit and multi-grain bread and forget about the unhealthy fat laden sausage, home fries and white toast!

1. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94.
2. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy population. Curr Opin Clin Nutr Metab Care. 2006; 9:8-12.
3. Djousse L, Gaziano JM. Egg consumption and risk of heart failure in the Physicians’ Health Study. Circulation. 2008; 117:512-6.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

What's the Best Time to Work Out?

Is there a best time to work out that will guarantee the best results? As soon as you wake up? Before dinner? After dinner? Right before bed?

The answer is yes . . . and no.

According to a recent article from the American Heart Association, the best time to work out is whenever it fits into your schedule the best.

Since the benefits of exercise come from consistency, it’s more important to find a time that you can stick with long term rather than trying to force in an early morning or late night trip to the gym.

Several factors should be considered when determining what time of day will fit your lifestyle the best, including location/distance to work out area, sleep schedule, type of physical activity, and social settings. If you work out better with a friend, find a time that fits both of your schedules, regardless of the clock. Not a morning person? Don’t bother trying to wake up an hour earlier; you’ll never stick with it.

Penn weight-loss surgeon, Gary Korus, MD, FACS, says “I couldn’t agree more with the American Heart Association. Our goal for exercise is between 200 and 300 minutes a week but some exercise every day is the most important first step.”

Any activity that elevates your heart rate for at least 10 minutes counts as exercise.

Dr. Korus adds, “Most of our patients would tell you they actually feel more energized once they get into a routine of exercise even if they start by walking 5 to 10 minutes a day.”

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Chocolate Craving Meaning and Healthy Substitutes

Cara Stewart, RD, LDN, is a member of the Penn Metabolic and Bariatric Surgery team. In this blog post, she discusses chocolate craving meanings and healthy substitutes for chocolate.

Giving in to a chocolate craving doesn’t have to sabotage your weight-loss efforts. In fact, enjoying chocolate in moderation, especially antioxidant-rich dark chocolate, has been linked to better moods, decreased stroke risk, and improved heart health. The next time a chocolate craving strikes you, try one of these lower calorie chocolate treats.

Dark chocolate
2 squares = ~140 calories

• Be sure to check the label so you don’t over-indulge. 
• To reap the health benefits of chocolate, choose dark varieties. The health benefits are greater with a higher the cocoa content. 
• Choose types with at least 65% cacao.

Emerald Cocoa-Roasted Almonds
1 oz = 150 calories or 100 calorie packs

Light Chocolate Soy milk
1 cup = 90 calories

No Sugar Added Chocolate pudding
4 oz = 60-70 calories, depending on brand

Skinny Cow Fudge bar
1 bar = 100 calories

Special K Chocolately Delight cereal
¾ cup + ½ cup skim milk = 160 calories

Kashi Dark Chocolate Coconut bar
1 bar = 120 calories

Chocolate Graham Crackers
2 whole crackers = 130 calories

Homemade Hot Chocolate
1 cup = 100 calories

• Put 1 Tbsp cocoa powder into a mug.
• Heat 1 cup of skim milk in microwave for 1-1/2 minutes or until hot.
• Gradually add hot milk to cocoa in mug, stirring until well blended.
• Stir in ¼ tsp vanilla extract and 1-2 packets of sugar substitute, or to taste.

St Patrick’s Day Recipe : Roasted Wild Salmon

Cara Stewart, RD, LDN, is a member of the Penn Metabolic and Bariatric Surgery team. In this blog post, she shares a great, Irish-inspired recipe for roasted salmon.

For a simple, Irish-inspired meal, serve this recipe for roasted salmon with collard greens and mashed potatoes. Choose wild over farmed salmon whenever possible. Wild salmon is higher in protein and healthy omega-3 fatty acids and more environmentally sustainable compared to farmed Atlantic salmon.

Roasted Wild Salmon

Yield: 6 servings (serving size: about 4 1/2 ounces)

Ingredients

1 (2 1/4-pound) wild salmon fillet
Cooking spray
2 teaspoons olive oil
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon chopped fresh dill
1 tablespoon grated lemon rind
8 (1/8-inch-thick) slices lemon

Preparation

1. Preheat oven to 450°.
2. Place fish, skin side down, on a foil-lined baking sheet coated with cooking spray. Brush fish with oil; sprinkle with salt and pepper. Sprinkle dill and rind over fish; arrange lemon slices over fish. Bake at 450° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of "doneness."

Nutritional Information Amount Per Serving

• Calories: 192
• Calories from fat: 33%
• Fat: 7g
• Saturated fat: 1.6g
• Monounsaturated fat: 3.1g
• Polyunsaturated fat: 1.8g
• Protein: 30g
• Carbohydrate: 0.3g
• Fiber: 0.2g
• Cholesterol: 70mg
• Iron: 0.9mg
• Sodium: 369mg
• Calcium: 60mg

Source: Darina Allen, Cooking Light
MARCH 2007

What is Quinoa and Tips for Cooking with Quinoa

Danielle Rosenfeld, MS, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses quinoa, a “buzz word” in the food industry.

Quinoa (pronounced "keen-wa") is a grain-like seed that has recently gained popularity for its unique super food qualities.

Originally found in ancient Peru, this nutty seed is packed with protein and nutrients making it a great choice for vegetarians and vegans as well as individuals following a gluten-free diet. It looks similar to couscous, however has a nuttier and more complex flavor.

Quinoa is a complete protein, meaning that it contains all of the essential amino acids, including lysine. Many grains lack lysine, making quinoa an excellent addition to the diet. It is also rich in iron, vitamin E, potassium, fiber and magnesium.

How do you cook quinoa?

Quinoa is a great substitute for other grains in the diet. While there are hundreds of varieties, the three main ones that you will see on your supermarket shelves are white, red and black quinoa. These varieties are widely available in prepackaged containers as well as bulk bins.

A few tips for cooking:

Make sure to wash the seeds before cooking. In its natural state, quinoa has a coating of bitter tasting saponins, which are mildly toxic. Some packaged quinoa has already been rinsed for convenience, however it’s best to run cold water over the quinoa and wash thoroughly using a fine strainer or cheesecloth.

To cook, add one part quinoa to two parts liquid in a saucepan. Use low-sodium chicken or vegetable stock as a cooking medium for added flavor.

After mixture is brought to a boil, reduce the heat to simmer and cover. It will usually take 15 minutes for the quinoa to completely cook. As an alternative, try using a rice cooker.

Remove from heat and let sit for 5 minutes. Do no remove the cover and stir! Let the quinoa do its thing. Once fully cooked, fluff with a fork and serve.

More tips for cooking quinoa

• Dry roasting in a pan or oven before cooking will add a nice toasted flavor to the quinoa
• Spice up your quinoa by adding fresh herbs —no added salt necessary!

What are the best ways to serve quinoa?

• Combine with yogurt, nuts and fresh fruit for a power-packed breakfast
• Add to soups for additional protein and texture
• Used in place of rice in dishes such as in a stir-fry with vegetables and salmon
• Make quinoa burgers as a healthy vegetarian main course
• Add to salads for a protein boost
• Use ground quinoa flour for gluten-free breads

Be sure to check back on this blog tomorrow, when we will share with you one of our favorite recipes for quinoa salad.

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Food Cravings: How Not to Give In

Are cravings sabotaging your weight-loss success? Strong desires for specific foods are one of the things that threaten the achievement of long-term weight loss. For some people, it may be helpful to identify food cravings in order to control them.

Tips to beat food cravings

Eat small and frequent meals to prevent spikes in hunger.

Following a consistent eating pattern with emphasis on protein will keep you feeling full, making it easier to beat those late night cravings.

Consume plenty of fiber.

Fiber containing foods create bulk and leave you feeling satiated for a long period of time. Choose high fiber snacks with protein to get the most bang for your calorie buck.

Check out these tips on how to get more fiber in your diet.

Don’t keep trigger foods in the house.

Out of sight, out of mind! Give your kitchen a makeover and only keep healthy snacks around. In the event a food craving comes along, there will only be healthy options to choose from.

Keep yourself busy.

A change in routine can help to ward off cravings. Switch it up! Ditch the TV remote and try something new and meaningful. Join a book club, sign up for yoga classes, catch up on emails, start a blog or do a home workout video to keep occupied and focused on things other than food.

If possible, use the DVR on your television.

Pre-record your favorite shows so that you can fast forward through commercials and avoid on-screen food temptations.

Create non-food rewards for eating healthy.

Rather than treating yourself to a bowl of your favorite ice cream, indulge in a mani-pedi, massage, or new workout top on days where you worked hard and deserve a little treat. Other less expensive options include a free fitness class, walk around the neighborhood, or bubble bath.

When in doubt, give in to a healthy snack.

While many food cravings result from environmental stimuli, some might be derived from true hunger. Part of living a healthy lifestyle is being able to listen to your body. If your body is telling you that it’s hungry and needs fuel, don’t ignore it.

Make sure to choose a high protein snack to prevent additional cravings and always drink plenty of water to prevent from overindulging late night.

How do you control your cravings?

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.