Weight Management

6 Tips for Controlling Your Weight During the Holidays

November 23rd, 2011 By Emory Bariatric Center

All 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:

Remind yourself that our culture at large does not have to be your personal culture.
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.
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.
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.
Avoid having leftovers or high-calorie food sitting around in your environment without a plan for them.
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

November 9th, 2011 By Jennifer Popadiuk, Dietetic Intern

Reasons 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!

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