Posts Tagged ‘tips’

How NOT to Gain Weight During the Holiday Season

Keep Weight Off During HolidaysIt is possible to maintain a steady weight during the holidays!  It is difficult but I know many people who indulge in some of the delicious holiday food and enjoy the holiday season but they are also able to brag in the New Year that they did not gain weight!

Take note of some basic things you can do to keep your waistline trim this holiday season!

Use only one plate at holiday gatherings!

It is so easy to go crazy at holiday gatherings but make sure to review the menu or the items first and take a small sample of everything you want but stick to the one plate rule.  This will allow you to enjoy the foods you want but at smaller quantities so you do not overeat.  Dessert calories add up very quickly so include that in your one plate rule as well!

Slow DOWN and taste your food!

Many of us get so excited about all the great foods that are on our plate but many of us just scarf the food down without enjoying it!  Slow down and taste your food.   Your taste buds are in your mouth, not your stomach!

Hydrate, hydrate, hydrate!

Hydration is important all times of the year but especially important when we are tempted to overeat. Many times when you feel hungry you are actually just thirsty so keep a water bottle with you at all times and when you feel hungry drink 8 oz of water. If you are still feeling hungry choose snacks with high water content such as celery, watermelon or oranges.  You will know if you are hydrating properly by examining the color of your urine.  Clear to pale yellow is good.  Dark yellow means you need to drink more water.

Move that body!

During the holidays it can be hard to get your normal work out in but just because you can’t go to the gym does not mean you can’t exercise.  Grab a co-worker and go for a walk at lunch. Do some sit ups and push ups while watching TV and encourage your family to join you making a fun game of it to see who can do the most. Break up your normal workout into 2 workouts – go for a 15 minute walk at lunch and then another after work with your dog. A bike ride around the neighborhood or a few minutes on that stationary bike in basement is also a good way to burn some calories.

Manage blood sugar

Eat plenty of protein (lean meats like fish and lean chicken are good options) but also include a good amount of fiber (in fruits and veggies) to your diet to maintain proper blood sugar balance.  People tend to overeat when they starve themselves and then say they can eat what they want.  By maintaining consistent meals and snacks you are less likely to overindulge in the holiday goodies!

In summary, it is all about planning and making good choices!  If you decide what you will do before the gathering then you are more likely to stick to that plan.  Get a “party buddy” and hold each other accountable for your food choices.

I know at the time of temptation it can be hard to follow these rules but you will be so proud and thankful you did when the New Year comes and you don’t have to make that resolution to lose weight!  Your athletic goals in 2013 will be easier to accomplish if you don’t have excess weight to lose!

Check out even more holiday weight loss tips from the Emory Bariatric Center!

About Dr. John Xerogeanes

John Xerogeanes MD

John W. Xerogeanes MD, is Chief of Sports Medicine at the Emory Orthopaedic & Spine Center. Known as Dr. “X” by his staff and patients, he is an Associate Professor of Orthopaedic Surgery at Emory University as well as an Adjunct Professor at Georgia State and Mercer University. Dr. Xerogeanes is entering his 11th year as Head Orthopaedist and Team Physician for Georgia Tech, Emory University, Agnes Scott College and the Atlanta Dream of the WNBA. Dr X specializes in the care of the knee and shoulder for both male and female athletes of every age. He is Board Certified in Orthopaedic Surgery and has his Sub Specialty Certification in Orthopaedic Sports Medicine.

Related Resources:

 

Should I Eat Before, or After I Exercise?

exercise nutritionI myself have heard friends make unsupported claims that working out on an empty stomach is more effective, or that people should wait a certain amount of time after exercising to eat. Because I’ve been wondering whether it’s better to eat before or after I exercise, and more specifically, which foods I should be eating to support a physically active lifestyle, I reached out to our own Dr. Amadeus Mason to get answers to my questions.

My first question for Dr. Mason was:  Do you recommend eating before or after a workout? Does your recommendation change whether the workout type is cardio-based or strength training?

Dr. Mason’s answer was extremely helpful, “Eating after exercise is pretty much the standard recommendation now. But what you’re eating is actually more important than when you eat it. For people who exercise often, high carbohydrates, moderate protein levels and increased fluid intake is important.” He noted though, that “carbs are the most important.”

After hearing this, I was curious. I typically like to avoid making my diet too heavy in carbohydrates, but I trust Dr. Mason and knew that he would help clarify this concern. So I asked, what is your daily recommendation for carbohydrate intake for people who work out regularly?

Again, Dr. Mason came through with some great answers, “I recommend 6-10 g/kg/day of carbohydrates.” Wait, I thought, ‘g/kg/day!? What does that even mean!?” G/kg/day is a reference to the grams of carbohydrates a person should intake daily, depending on their weight, in kilograms. I personally don’t know my weight in kg and I’m sure I’m not the only one. If you’re looking to calculate your personal ideal g/kg/day carbohydrate number, you can convert your body weight into kg here.

Once I understood that concept, Dr. Mason broke down the details on when I should be intaking these carbohydrates. “You should consume 1/5g/kg within 30 minutes of exercising and an additional 1.5g/kg within 2 hours of your workout. You should seek to consume remaining 3-7g/kg over the course of the day.”

That’s extremely helpful information. To keep your body functioning at peak performance and make your workouts more effective, it’s really not so much about whether you eat before or after you workout as it is about what you’re eating and how you’re breaking it up. One last cool tip from Dr. Mason? “Try high carbohydrate liquids too, such as chocolate milk, which is great for supporting workouts.”

Thanks Dr. Mason for helping me answer these questions for both my own workout practices and our readers!

10 Tips for a Healthy Peachtree Road Race Run

Peachtree Road RaceRunning is great exercise for your health and your mind. Follow the tips below to ensure that you are in top form on race day. Have a safe and fun Peachtree Road Race!

  1. Hydrate yourself frequently before, during and after running in order to loosen muscles.
  2. Warm up and/or stretch before the race to loosen tight muscles.
  3. Run slower in hot weather in order to avoid heat stroke, heat cramps or heat exhaustion.
  4. Use hand lotion on feet and areas of chafing to prevent skin damage and blisters.
  5. Don’t forget to use sunscreen to protect against sunburn.
  6. Wear sunglasses to reduce glare and avoid tripping.
  7. When your energy is gone, imagine someone running in front of you and pulling you forward.
  8. Get your rest! Sleep one extra minute each night for every mile you run. For example, if you run 30 miles a week, sleep 30 additional minutes each night.
  9. Change soggy, sweaty socks soon after the run and stuff shoes with newspaper to avoid moisture buildup.
  10. Pay attention to your body! If you experience pain during or after the race and it does not go away, something may be wrong. Schedule an appointment with an Emory Sports Medicine physician.

Related Running Resources:

Still looking for more tips? Check out the transcripts from a few of our recent MD chats on running using the links below:

Runners’ Chat with Dr. Mason Part I

Runners’ Chat with Dr. Mason Part II

More Running Questions Answered