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<\/figure>\r\n\r\n\r\n\r\n\r\n\r\nCaffeine<\/h3>\r\n\r\nCan offer energy and focus, but overreliance can backfire<\/h4>\r\n\r\n- Skipping breakfast in favor of coffee can put your body into \u201cstarvation mode,\u201d increasing cortisol and triggering cravings for calorie-dense foods later in the day.<\/li>\r\n
- Adding cream and sugar? That cup could sneakily pack in more calories than a small meal.<\/li>\r\n
- Drinking too much caffeine\u2014especially later in the day\u2014can disrupt sleep, which is tightly linked to hunger regulation and metabolism.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- Eat a protein-rich breakfast before<\/em> or with<\/em> your coffee to help balance blood sugar and reduce later cravings.<\/li>\r\n
- Cut back on sugary creamers and energy drinks<\/li>\r\n
- Cap caffeine intake by early afternoon to protect sleep.<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n
Alcohol<\/h3>\r\n\r\nAlcohol is packed with empty calories and often leads to overeating<\/h4>\r\n\r\n- One glass of wine or a cocktail = ~120\u2013250 calories, often with no nutritional value.<\/li>\r\n
- Alcohol lowers inhibition, making it harder to stick with healthy choices.<\/li>\r\n
- It disrupts blood sugar, which can cause late-night hunger or cravings for salty, fried, or sugary foods.<\/li>\r\n
- It\u2019s often consumed in social settings where unhealthy foods are common\u2014happy hour, parties, etc.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- Alternate alcoholic drinks with water.<\/li>\r\n
- Set a drink limit before social events.<\/li>\r\n
- Choose lighter options (like light beer or hard seltzer) and skip sugary mixers.<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n
Nicotine<\/h3>\r\n\r\nWhile nicotine may suppress appetite, harms outweigh the benefits<\/h4>\r\n\r\n- Nicotine may blunt hunger short-term, but it increases stress hormones, disrupts blood sugar regulation, and contributes to long-term weight gain once people quit.<\/li>\r\n
- Nicotine products are known to cause chronic lung diseases and cancers.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- If you’re trying to quit nicotine, talk to your doctor about gradual tapering or medications that support quitting.<\/li>\r\n
- Replace the oral habit with something healthy like gum, flavored water, or crunchy veggies.<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n
Marijuana (Cannabis)<\/h3>\r\n\r\nMarijuana can disrupt healthy weight loss habits<\/h4>\r\n\r\n- Cannabis use often increases appetite (“the munchies”) and disrupts normal hunger cues, leading to unstructured snacking or overeating.<\/li>\r\n
- It can lower motivation, affecting meal planning and exercise habits, and interfere with sleep patterns.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- Pay attention to how cannabis affects your motivation to cook, move, or sleep.<\/li>\r\n
- Consider setting boundaries, like avoiding cannabis before meals or exercise to stay on track with your goals.<\/li>\r\n
- Prepare healthy snacks, like fresh fruit, ahead of time if you plan to use cannabis.<\/li>\r\n
- Use cannabis in settings where you\u2019ve already had a balanced meal.<\/li>\r\n<\/ul>\r\n<\/div>\r\n
<\/p>\r\n\r\n
\u00a0<\/div>\r\n\r\nMyths vs. Facts<\/h3>\r\n\r\n\r\n\r\n\r\n\r\nMyth:<\/strong> Coffee curbs hunger, so it helps me eat less.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> Any appetite suppression is temporary and can mask true hunger cues, leading to overeating later.<\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n\r\nMyth:<\/strong> Red wine is heart-healthy, so I don\u2019t need to cut back.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> The health benefits are minor and don\u2019t outweigh the downsides of regular alcohol use.<\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n\r\nMyth:<\/strong> Smoking helps keep me thin.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> Any weight control is short-term and comes at a serious cost to health.<\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n\r\nMyth:<\/strong> Marijuana is natural and medicinal, so it\u2019s not harmful.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> It can still affect appetite, motivation, and routines that support healthy weight.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n\r\n\u00a0<\/div>\r\n\r\n\r\n\r\nMore Resources<\/h3>\r\n\r\n\r\n\r\n<\/ul>\r\n\u00a0<\/p>\r\n
\r\n- National Sleep Foundation \u2013 Caffeine and Sleep<\/a><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
\r\n- Smokefree.gov \u2013 Quit Smoking Tools<\/a><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
\r\n- NC Quitline – Free Counseling, Medications, and Education<\/a><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
Can offer energy and focus, but overreliance can backfire<\/h4>\r\n\r\n- Skipping breakfast in favor of coffee can put your body into \u201cstarvation mode,\u201d increasing cortisol and triggering cravings for calorie-dense foods later in the day.<\/li>\r\n
- Adding cream and sugar? That cup could sneakily pack in more calories than a small meal.<\/li>\r\n
- Drinking too much caffeine\u2014especially later in the day\u2014can disrupt sleep, which is tightly linked to hunger regulation and metabolism.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- Eat a protein-rich breakfast before<\/em> or with<\/em> your coffee to help balance blood sugar and reduce later cravings.<\/li>\r\n
- Cut back on sugary creamers and energy drinks<\/li>\r\n
- Cap caffeine intake by early afternoon to protect sleep.<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n
Alcohol<\/h3>\r\n\r\nAlcohol is packed with empty calories and often leads to overeating<\/h4>\r\n\r\n- One glass of wine or a cocktail = ~120\u2013250 calories, often with no nutritional value.<\/li>\r\n
- Alcohol lowers inhibition, making it harder to stick with healthy choices.<\/li>\r\n
- It disrupts blood sugar, which can cause late-night hunger or cravings for salty, fried, or sugary foods.<\/li>\r\n
- It\u2019s often consumed in social settings where unhealthy foods are common\u2014happy hour, parties, etc.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- Alternate alcoholic drinks with water.<\/li>\r\n
- Set a drink limit before social events.<\/li>\r\n
- Choose lighter options (like light beer or hard seltzer) and skip sugary mixers.<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n
Nicotine<\/h3>\r\n\r\nWhile nicotine may suppress appetite, harms outweigh the benefits<\/h4>\r\n\r\n- Nicotine may blunt hunger short-term, but it increases stress hormones, disrupts blood sugar regulation, and contributes to long-term weight gain once people quit.<\/li>\r\n
- Nicotine products are known to cause chronic lung diseases and cancers.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- If you’re trying to quit nicotine, talk to your doctor about gradual tapering or medications that support quitting.<\/li>\r\n
- Replace the oral habit with something healthy like gum, flavored water, or crunchy veggies.<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n
Marijuana (Cannabis)<\/h3>\r\n\r\nMarijuana can disrupt healthy weight loss habits<\/h4>\r\n\r\n- Cannabis use often increases appetite (“the munchies”) and disrupts normal hunger cues, leading to unstructured snacking or overeating.<\/li>\r\n
- It can lower motivation, affecting meal planning and exercise habits, and interfere with sleep patterns.<\/li>\r\n<\/ul>\r\n
Tips:<\/strong><\/p>\r\n\r\n- Pay attention to how cannabis affects your motivation to cook, move, or sleep.<\/li>\r\n
- Consider setting boundaries, like avoiding cannabis before meals or exercise to stay on track with your goals.<\/li>\r\n
- Prepare healthy snacks, like fresh fruit, ahead of time if you plan to use cannabis.<\/li>\r\n
- Use cannabis in settings where you\u2019ve already had a balanced meal.<\/li>\r\n<\/ul>\r\n<\/div>\r\n
<\/p>\r\n\r\n
\u00a0<\/div>\r\n\r\nMyths vs. Facts<\/h3>\r\n\r\n\r\n\r\n\r\n\r\nMyth:<\/strong> Coffee curbs hunger, so it helps me eat less.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> Any appetite suppression is temporary and can mask true hunger cues, leading to overeating later.<\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n\r\nMyth:<\/strong> Red wine is heart-healthy, so I don\u2019t need to cut back.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> The health benefits are minor and don\u2019t outweigh the downsides of regular alcohol use.<\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n\r\nMyth:<\/strong> Smoking helps keep me thin.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> Any weight control is short-term and comes at a serious cost to health.<\/p>\r\n<\/td>\r\n<\/tr>\r\n\r\n\r\nMyth:<\/strong> Marijuana is natural and medicinal, so it\u2019s not harmful.<\/p>\r\n<\/td>\r\n\r\nFact:<\/strong> It can still affect appetite, motivation, and routines that support healthy weight.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n\r\n\u00a0<\/div>\r\n\r\n\r\n\r\nMore Resources<\/h3>\r\n\r\n\r\n\r\n<\/ul>\r\n\u00a0<\/p>\r\n
\r\n- National Sleep Foundation \u2013 Caffeine and Sleep<\/a><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
\r\n- Smokefree.gov \u2013 Quit Smoking Tools<\/a><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
\r\n- NC Quitline – Free Counseling, Medications, and Education<\/a><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
Tips:<\/strong><\/p>\r\n Tips:<\/strong><\/p>\r\n Tips:<\/strong><\/p>\r\n Tips:<\/strong><\/p>\r\n <\/p>\r\n\r\n Myth:<\/strong> Coffee curbs hunger, so it helps me eat less.<\/p>\r\n<\/td>\r\n Fact:<\/strong> Any appetite suppression is temporary and can mask true hunger cues, leading to overeating later.<\/p>\r\n<\/td>\r\n<\/tr>\r\n Myth:<\/strong> Red wine is heart-healthy, so I don\u2019t need to cut back.<\/p>\r\n<\/td>\r\n Fact:<\/strong> The health benefits are minor and don\u2019t outweigh the downsides of regular alcohol use.<\/p>\r\n<\/td>\r\n<\/tr>\r\n Myth:<\/strong> Smoking helps keep me thin.<\/p>\r\n<\/td>\r\n Fact:<\/strong> Any weight control is short-term and comes at a serious cost to health.<\/p>\r\n<\/td>\r\n<\/tr>\r\n Myth:<\/strong> Marijuana is natural and medicinal, so it\u2019s not harmful.<\/p>\r\n<\/td>\r\n Fact:<\/strong> It can still affect appetite, motivation, and routines that support healthy weight.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n\r\n \u00a0<\/p>\r\n\r\n
Alcohol<\/h3>\r\n
Alcohol is packed with empty calories and often leads to overeating<\/h4>\r\n
\r\n
\r\n
Nicotine<\/h3>\r\n
While nicotine may suppress appetite, harms outweigh the benefits<\/h4>\r\n
\r\n
\r\n
Marijuana (Cannabis)<\/h3>\r\n
Marijuana can disrupt healthy weight loss habits<\/h4>\r\n
\r\n
\r\n
Myths vs. Facts<\/h3>\r\n
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\r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n \r\n More Resources<\/h3>\r\n\r\n\r\n\r\n
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