Is your HEC in check? I recently started asking my SHAPE patients this question. HEC which stands for Hunger, Energy and Cravings is a great monitoring question that I got from Dr. Jade Teta, ND. I have found that this is wonderful way to help patients in learning how to adjust their eating based on their HEC. I explain to my patients that if your HEC is not in check then you are not burning fat. It is not about the number on the scale, but how do you look and feel. I tell them the we do not want them to be skinny fat, but to lose the fat. So, if their HEC is not in check, the first thing that I have them do is increase their vegetable consumption for one week. If that did not get their HEC in check then the next step is increase their protein. Finally, if modifying their vegetables or protein did not get their HEC in check then I have them increase the amount of fat in their diet. I also ask them to monitor their quality and amount of sleep and assess their mood while on SHAPE, as sleep and mood are also important factors in fat loss. Ultimately, it is important for each patient to be able to monitor their own eating, as there is no plan that fits everybody. The key to success is find out what works for them, and what works for one person may not work for the next person. Patients are encouraged to take responsibility for their own success, and I am here to guide them and help them along the process.