By Erica Seebeck, APRN, Bariatric Medicine, Internal Medicine, Norwalk Hospital, part of Northwell Health
As Westport steps into a new year, there’s a sense of fresh beginnings and new possibilities, especially if your goals include managing your weight. But with so much diet advice out there and so many different plans, it can feel overwhelming. Here are some simple, encouraging steps you can take now to help move your weight-loss goals forward, no matter where you’re starting from.
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Reframing your mindset about nutrition: addition over subtraction for weight loss
When most people think about a “diet,” they immediately think about restriction. They worry about what they have to give up, which often leads to feelings of deprivation. This is especially difficult if you are already dealing with the emotional toll of a health condition. A more effective and compassionate approach is to focus on what you can add to your plate rather than what you must take away.
The abundance approach for weight loss meals
Start by asking yourself, “what healthy element can I add to this meal?” This positive shift changes how you view food. Instead of seeing a meal as a potential problem, you see it as an opportunity to nourish your body.
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For example, if you are having a sandwich, rather than worrying about the bread, focus on adding a handful of spinach or a side of baby carrots. If you are having oatmeal, add a sprinkle of flaxseeds or a few berries. By filling your plate with nutrient-dense foods like vegetables, fruits, and lean proteins, you naturally leave less room for less nutritious options, without the psychological stress of restriction.
Moving away from “all or nothing” when it comes to weight loss
Many of us fall into the trap of thinking we must be 100% perfect for a diet to work. You might feel that if you eat one cookie or miss one planned vegetable serving, the entire day is a wash. This type of thinking can be discouraging. Instead, I like to recommend the “1% better mindset”, ask yourself- what can I do to make things 1% better? Small changes can compound and help you gain momentum and see progress.
Health is a journey with many ups and downs. Your diet is the same. One meal does not determine your overall health; your patterns over time do. Give yourself grace. If you are caring for an aging parent and need to order a pizza because you are exhausted, enjoy the pizza. Perhaps add a side salad with grilled chicken to balance it out. This flexibility reduces stress, which is itself a crucial part of heart health and overall wellness.
Understanding the “rules” of healthy eating
You may have seen various numbered rules online, such as the 2-2-2 rule or the 3-3-3 rule. These can sometimes be confusing or contradictory. Let’s break down these concepts into simple guidelines that can help structure your day without rigidity.
The 3-3-3 method for stability in meals
One common interpretation of the 3-3-3 rule is designed to keep your blood sugar stable and your energy levels consistent. This is particularly helpful for those who often forget to eat until they are crashing with fatigue.
- 3 Meals a day: Aim to eat breakfast, lunch, and dinner. Skipping meals often leads to overeating later in the day when your hunger becomes uncontrollable.
- 3 Food groups per meal: Try to include a carbohydrate (like whole grains), a protein (like chicken or beans), and a fat (like avocado or olive oil) or fruit/vegetable in every meal. This combination helps slow digestion and keeps you full longer.
- Every 3 to 4 hours: Try not to go longer than four hours without eating. If meals are far apart, include a healthy snack.
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This rhythm signals to your body that food is available, reducing the stress response and helping you make calmer food choices.
The 2-2-2 concept for simplicity for meals
If tracking meals and timing feels like too much work, the 2-2-2 concept is an even simpler way to ensure you are getting vital nutrients.
- 2 Servings of fruit: Aim for two pieces of fruit or two cups of cut fruit daily.
- 2 Servings of vegetables: Try to get at least two cups of vegetables in your day.
- 2 liters of water: Hydration is essential for digestion and energy. (Note: Please consult your doctor regarding fluid intake if you or your loved one has heart failure or kidney issues, as fluid restrictions may apply).
These “rules” are not laws; they are simply guardrails to help you stay on the path when life gets busy.
Practical meal planning for the overwhelmed
“What’s for dinner?” can be a major source of anxiety. Decision fatigue is real. By the end of the day, you may not have the mental energy to decide on a healthy meal, let alone cook it. These meal planning hacks are designed to reduce that mental load.
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The “cook once, eat twice” strategy
You do not need to cook a fresh meal from scratch every night. In fact, relying on leftovers is a smart strategy for maintaining healthy eating habits.
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When you have the energy to cook, double the recipe. If you are roasting chicken breasts, roast four instead of two. Use half for tonight’s dinner and save the rest for a salad or wrap tomorrow. If you are making soup, make a large pot and freeze individual portions. This ensures that on days when you are feeling depleted or have spent hours at medical appointments, you have a nutritious, home-cooked meal ready to heat up.
Keep a “safe list” of meals
Create a short list of three to five meals that:
- Are healthy enough (they contain vegetables and protein).
- everyone in the house likes.
- take less than 20 minutes to prepare.
This might be scrambled eggs with spinach and whole-wheat toast, or a jar of pasta sauce with added ground turkey and frozen peas. When you are too tired to think, do not try to invent something new. Go to your “safe list.” This eliminates the decision-making process and prevents the impulse to rely on fast food.
Utilizing frozen vegetables
There is a common misconception that fresh vegetables are always superior to frozen ones. This is not true. Frozen vegetables are picked at peak ripeness and flash-frozen, locking in their vitamins and minerals.
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Frozen vegetables are a lifesaver. They require no washing, peeling, or chopping. You can simply pour them into a steamer, a soup, or a stir-fry. Keep your freezer stocked with bags of broccoli, mixed vegetables, and spinach. This guarantees you always have a healthy side dish available, regardless of when you last went to the grocery store.
Demystifying nutrition labels and food groups
Walking through the grocery store can feel like navigating a minefield of health claims. “Low fat,” “multigrain,” “natural”—what does it all mean? Understanding a few key terms can help you make better choices for heart health and general well-being.
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The power of whole grains
You often hear advice to eat “whole grains,” but it is not always clear why. A whole grain contains all parts of the grain kernel—the bran, germ, and endosperm. These parts house the fiber, vitamins, and healthy fats. Refined grains, like white bread or white rice, have had these nutritious parts removed.
How to spot them: Look at the ingredient list. The very first ingredient should use the word “whole.” For example, “whole wheat flour” or “whole oats.” If it just says “wheat flour” or “enriched flour,” it is likely a refined product.
Why swap? Switching to whole grains is one of the easiest diet hacks for the new year. It provides more fiber, which helps manage cholesterol levels and keeps your digestion regular—a common concern for many patients. Try swapping in brown rice or quinoa for white rice or whole-wheat pasta for white pasta.
Understanding lean proteins
Protein is the building block of your body’s cells and is vital for healing and maintaining muscle mass, which is particularly important as we age or recover from illness. However, some protein sources come with high levels of saturated fat, which can impact heart health.
Learn more about Nuvance Health’s Comprehensive Weight Management Program
Focus on “lean proteins.” These are sources of protein that are lower in unhealthy fats. Great examples include:
- Skinless chicken or turkey
- Fish (which also offers heart-healthy omega-3 fatty acids)
- Beans, lentils, and chickpeas (plant-based proteins that are high in fiber)
- Greek yogurt or cottage cheese
- Tofu
Incorporating a few meatless meals per week, utilizing beans or lentils, is a fantastic way to boost your heart health and lower your grocery bill simultaneously.
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The connection between stress and eating
It is impossible to separate what we eat from how we feel. Emotional eating is a very real response to stress. You might find yourself reaching for sugary snacks for a quick energy boost or comfort. According to the National Institute of Health, chronic stress and elevated cortisol levels can disrupt your metabolic processes, leading to increased cravings for high-calorie foods and a tendency to overeat.
Mindful eating moments
Mindful eating is not about meditating over your food for an hour; it is about taking a brief pause. Before you eat, take three deep breaths. Ask yourself, “Am I hungry, or am I stressed, bored, or thirsty?”
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If you are hungry, eat and enjoy your food. If you are stressed, eating a cookie might provide momentary relief, but it will not solve the stress. Recognizing the difference gives you the power to choose. Sometimes, a warm cup of tea or five minutes of sitting quietly can address the emotional need better than food can.
The role of hydration
Dehydration often disguises itself as hunger. When you are busy caring for others, it is easy to forget to drink water. You might feel a slump in energy or a gnawing in your stomach and assume you need a snack.
Try keeping a water bottle in sight throughout the day. If you feel sudden hunger, try drinking a few ounces of water and waiting ten minutes. You may find the hunger subsides. Proper hydration also improves brain function and energy levels, helping you manage the daily tasks.
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Small steps toward the mediterranean and DASH patterns
You may have heard doctors recommend the “Mediterranean diet” or the “DASH diet” (Dietary Approaches to Stop Hypertension). While the word “diet” is in the name, it is helpful to think of these as eating patterns or lifestyles rather than strict regimens.
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These eating patterns are widely respected in the medical community because they are backed by decades of research showing they support heart health, brain function, and healthy aging. They prioritize:
- Plenty of vegetables and fruits
- Whole grains
- Healthy fats like olive oil and nuts
- Lean proteins
You do not need to adopt these patterns overnight. Start small. Perhaps this week, you swap in olive oil for butter when cooking. Next week, you might aim to have fish for dinner one night instead of red meat. These incremental changes move you closer to a heart-healthy lifestyle without the shock of a total diet overhaul.
Managing special dietary needs
If you or your loved one has specific dietary restrictions due to medical conditions such as diabetes, kidney disease or hypertension—general advice can sometimes feel risky.
Read the sodium labels
For heart health and blood pressure management, sodium (salt) is often the first thing to watch. Packaged foods are the biggest source of hidden sodium. A good hack is to look for the “Low Sodium” or “No Salt Added” labels on canned goods like beans, broths, and vegetables. Rinsing canned beans under water can also remove up to 40% of the sodium.
Watch for added sugars
For those managing blood sugar, reading labels for “Added Sugars” is key. Natural sugars found in fruit and dairy come packaged with fiber and protein, which slow down absorption. Added sugars, however, cause sharp spikes in glucose. Check the nutrition label on items like yogurt, cereal, and granola bars, and opt for those with low or zero added sugar.
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The bottom line: Improving your health doesn’t need to be difficult or isolating. Using these diet hacks can help you on your weight management journey. Focus on energy and strength rather than perfection. Start with small changes (think back to the 1% better mindset), like drinking more water or adding vegetables to meals—these add up over time.
Health needs vary from person to person so talk with your doctor before making major dietary changes, especially if you have medical conditions or take medication.
Book now with a bariatric medicine specialist near Westport
Celebrate progress, be patient and kind with yourself, and continue making positive choices one step at a time. Interested in a personalized approach to weight loss? Check out the Comprehensive Weight Management program at Nuvance Health now part of Northwell Health.
Erica Seebeck, DNP, APRN, RN is a board-certified Adult-Gerontology Nurse Practitioner in primary care specializing in obesity medicine. She achieved her Doctorate in Nursing Practice from Quinnipiac University where she focused on complex metabolic diseases including diabetes and obesity. Erica holds a Certification of Advanced Education in Obesity Medicine from the Obesity Medicine Association.
Erica began her career as a Trauma/Intensive Care Unit Nurse, following her graduation with high honors from Fairfield University with a Bachelor of Science degree in Nursing. She has extensive experience in the hospital environment in the ICU, cardiac care and post-anesthesia & surgical recovery care.
Because of her background, Erica has experienced the challenges patients have with metabolic disease and disorder. She can bring a unique perspective and skills that enable her to take a holistic and creative approach to treatment to maximize success and maintain health in the long term.
Nuvance Health, now part of Northwell Health, has sponsored this content for Westport Journal. Nuvance Health is a system of nonprofit hospitals, medical practices and outpatient healthcare services throughout the Hudson Valley and western Connecticut, including nearby Norwalk Hospital. Visit nuvancehealth.orgfor more information.
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