Posts Tagged ‘tips’

6 Healthy Eating Tips To Stave Off Holiday Weight Gain

Tips to Keep Holiday Weight Gain Off

As the year comes to an end, so often do the thoughts of healthy eating habits.   the thought of keeping the pounds off during the holidays.  With multiple holiday parties throughout December, it may seem hard to keep the weight off, but preparation is the key to success.

1) Have a Plan
Plan to succeed or plan to fail. Plan accordingly if you know you are going to be limited on the foods you can eat at holiday parties. Bring some healthy snacks to eat at the party or eat a light meal before going to curb your appetite. Sample the foods at the party, rather than eat a plateful of each dish. If it is a party where you bring a dish, bring something that you know you can eat and enjoy. Vegetables and low fat dip are always a good option to add color to the table.

2) Everything in Moderation
There is no need to avoid your favorite holiday foods if you eat them in moderation. Portion sizes are important in weight management and weight loss. Controlling portions allows you to eat the foods you like without depriving yourself. Take one serving of the food you want to eat and walk away from the table. It is more satisfying to eat smaller portions of a variety of foods than a big portion of one food.

3) Exercise
Keep moving to stay warm as well as burn off those holiday calories. Walking 30 minutes a day, taking the stairs instead of the elevator, and doing some light weight resistance training can help keep you on track with your weight loss goals.

4) Drink Right, Feel Right
Drink plenty of water to keep hydrated. Drinking water can make you feel fuller and help prevent overeating. Avoid alcoholic beverages since they add extra calories and sugar. If you do chose to drink alcoholic beverages, drink wine, light beer or spirits with no-calories mixers.

5) When in Doubt, Fruit and Veggie It Out
Include fruits and vegetables at every meal. Snack on vegetables or fruits throughout the day instead of the holidays goodies at work. Not only are fruits/veggies low in calories, they are high in antioxidants, giving you extra immunity during the cold winter months.

6) Forgive Yourself and Move On
Don’t let the thought of overindulging at Thanksgiving keep you from moving forward in your weight loss goals during the rest of the holiday season and into the new year. Take every day as a new day and a fresh opportunity to get closer to your goal.

Diet Frustrations? 5 Reasons You Aren’t Losing Weight

5 reasonsLosing weight is hard and can be very frustrating at times.  Here are some common pitfalls that people make and suggestions on how to get over them.

  1. You think fat-free also means calorie-free – When a food claims to be fat-free, sugar-free, or light, it doesn’t mean the food is low in calories or even healthy.  Eating these foods often lead people to think they can eat more!  How many times have you thought, “These cookies are low-fat, which means I can eat more.”?  Always check to see how many calories there are in one serving before you begin eating to avoid any unwanted surprises.
  2. You’re not being truthful to yourself – No one saw you eat that handful of potato chips, so it doesn’t count, right?  Accountability is a big part of weight loss, and it’s a lot harder to be accountable to ourselves than to other people.  Many people find using food diary websites or Smartphone apps to log their food intake as a great way to stay accountable.  Try using My Fitness Pal or Lose It!
  3. You are skipping breakfast to save calories – People who skip breakfast actually eat more!  Eating breakfast kick-starts your metabolism for the rest of the day.  Eating only one or two large meals at the end of the day is like throwing wood into a fire that has no flame.   Eat something within one hour of waking up.  If you are not a breakfast person, try having a meal replacement shake or smoothie, which are not as heavy on the stomach.
  4. You think you can’t exercise Anything that raises your heart rate counts as exercise.  Think about what kind of physical activity you enjoy doing — you are much more likely to stick to it if you like it.  For those that are short on time, exercise is cumulative.  You don’t need to exercise for long periods of time to see the benefits.  And most importantly, remember that some exercise is always better than none at all.
  5. You are expecting perfection – We all know that no one is perfect.  But for some reason, we expect ourselves to be perfect when it comes to losing weight.  We get angry with ourselves for “falling off the wagon”.  Learn to forgive yourself.  Remember that we don’t have to hit a home run; we just need to get on base.

 

6 Tips for Controlling Your Weight During the Holidays

Healthy Holiday Eating TipsAll of us know that the holidays can be a perilous time for those who wish to lose weight, with all the parties, family gatherings and food around us. It is part of our culture to overeat from Thanksgiving through Valentine’s Day, and others around us are likely to do so. Moreover, the food consumed often is high in sugar and fat, and alcohol does not relieve hunger very well, and can cause us to be less in control and more inattentive.

The following are some ideas to consider to help you control your weight during the holidays:

  1. Remind yourself that our culture at large does not have to be your personal culture.
  2. Make sure that your thinking and attitude are healthy.  Think of moderate eating during the holidays as a step toward better health and function, and not as “deprivation.”  Avoid berating yourself for any lapses; however, do not gloss over them, and use them as a cue to set goals for the next time you are in a similar situation.
  3. Plan an overall strategy in advance of the holiday season. Consider what problems you have had in the past and think of ways to address these problems successfully.
  4. Go to a social event with a plan for eating. Compensate for any planned increase in eating with reduced eating and/or increased exercise before the event.  If possible, avoid going to the event when overly hungry or tired.  While there, eat slowly to help control the quantity of food consumed.
  5. Avoid having leftovers or high-calorie food sitting around in your environment without a plan for them.
  6. Don’t forget exercise, which easily can be neglected with busy schedules and colder weather.

What else? Do you have tips and tricks that you use to control your weight around Thanksgiving and other holidays? If so, please share them with us and our readers in the comments below!

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Helping You Overcome the Exercise Shoulda, Coulda, Wouldas

Exercise excusesReasons we are not Exercising and Strategies to Overcome all of the Excuses

Weight loss is not an easy task to accomplish.  Often times it involves a lifestyle change in which we are forced to change habits we have developed over a lifetime. Many of us have trouble incorporating physical activity into our daily routines and come up with a number of excuses as to why we are not going to do it.  It is time to combat these excuses with pre-contemplated strategies so these excuses cannot hold us back.

With that said, these are the top 5 excuses we hear most often for not exercising and tips to help you overcome excuses:

1) I’m Too Tired

  • Wake up 30 minutes early and work out.  It will increase your energy for the rest the day!
  • Choose to do an activity you enjoy instead of “working out.” Garden in the spring or ice-skate in the winter to burn away the calories.
  • Start small; exercise will increase your energy.  Try going on a 5-minute walk and see how you can progress each day!

2) I Don’t Have Time

  • Utilize your lunch break.  Walk outside, or try going up and down the stairs for a challenge!
  • While watching your favorite TV show, do crunches or push-ups during the commercials!
  • Schedule time to exercise in your calendar, phone, etc the same as you would for a meeting or your child’s play date.

3) I’m Too Sore from My Last Work Out

  • Exercise a different part of your body.  If your legs hurt from walking, focus on your upper body.
  • Stretch!  This can help to improve flexibility and reduce the tension in your muscles.

4) Exercise is Boring

  • Experiment! Try swimming or Zumba — find something you enjoy!
  • Bring a book, magazine, or iPod to entertain you while you exercise.
  • Bring a friend!  Ask someone to join you to chat and the time will fly by.

5) I Hate to Sweat

  • Exercise in the pool! Join a water aerobics class or just kick your feet while holding onto the side of the pool.
  • Walk indoors! Ladies try a walk around the mall, and men try a sporting good store to workout and cool off.
  • Try resistance exercises.  Not all exercise makes you sweat.  Try this website for some great strength training suggestions!

So now it is time to stop with all of the excuses, and get moving.  Incorporate one or all of these strategies into your workout routine to keep you focused and motivated on your long-term goals.  It is not always easy, but when you feel the excuses escape your lips, recall these strategies to keep active!

Looking for even more ways to incorporate effective weight management techniques into your daily life? Tomorrow, Meagan Mohammadione, Registered Dietitian from the Emory Bariatric Center, is hosting a free web chat to discuss healthy recipe modification tips to boost the nutrition of your Thanksgiving menu, while lessening the guilt! There’s still time to sign up and join her!