Now that Thanksgiving is over, it’s officially the holiday season. And you know what that means…it’s inevitable, there’s no way around, of course you’re going to gain weight over the holidays. Wrong. It’s not a done deal. There are ways to avoid holiday weight gain. With some preparation and conscientious effort, you can buck the trend and not gain weight this holiday season.
While popular opinion states that everyone gains 5-10 lbs between Thanksgiving and New Year’s, there is no scientific evidence to back that up. In fact, there is some research that shows that most Americans appear to only gain about 1 lb of body weight during the holidays on average. The bad news however, is that while the gain may be slight, it has a lasting impact. Most people who gain weight over the holidays tend to not lose that weight come January, despite the various resolutions to do just that.
So instead of getting caught in that trap of continual (albiet small) weight gain, how about not gaining weight this year? It’s possible. With a solid strategy, determination and support (we’re always here for you), this can be the year you start the New Year healthier than ever!
Devise an Overall Strategy
Realize you are going to be bombarded with temptations from office parties to family dinners to neighborhood gatherings. Denial will not work for you here. Once you’ve acknowledged that temptation will abound, decide how you are going to handle it. Devise a strategy for handling stressful/temptation-filled events. Perhaps it’s through visualization? You can picture yourself declining that extra slice of pie. Or how great you’ll look in those skinny jeans that you can now fit in because you refused the temptation. Or maybe it’s bribery; tell yourself if you want to eat dessert you’re going to have to exercise for 30 extra minutes. Or maybe it’s physical; you only wear clothes that are a little tight on you to remind yourself to eat in control. Whatever it is that will keep you strong and unbending when it comes to temptation. Have a plan and stick to it.
Eat Strategically: Plan your Meals
No matter what your overall strategy for holiday survival is, ensuring you are eating strategically is key. Planning your meals is one of the key factors of success when it comes to weight loss, especially during the holidays. Think of all the places where food will be a centerpiece of the event, going into those situations unprepared and /or hungry is just a recipe for disaster. But knowing what you’re eating that day (if only for one meal) makes a big difference. A healthy meal gives you the fuel – mentally and physically – to resist temptations.
This is one of Diet-to-Go’s many benefits. Knowing that no matter how harried the day is, having that delicious, healthy and satisfying Diet-to-Go meal will help you be strong through any party.
Stop Senseless Snacking
Just as important as planning your meals, is accounting for snacks. Mindless snacking throughout the day can be dangerous. Typically, unless we actually sit down for a meal we tend not to even register that we’re eating. We consume a vast amount of calories without even noticing. We’re not suggesting you never grab a bite in between meals or have a little something after dinner, what we are saying is plan ahead. Be sure your snacks are healthy and satisfying. And if you eat it, write it down. When you keep a food journal, and account for everything you put in your mouth, you’re less likely to overindulge.
Drink lots and lots of Water
Drinking plenty of water is one of the best defenses you have against holiday weight gain. It’s true, water is so unassuming but it is key to an efficient metabolism. Here’s how it works: your liver converts stored fat to energy. (The liver does other things too, but this is one of its main jobs). Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. When this happens, you are setting yourself up to store fat. But, when you drink plenty of water your kidneys and liver can work in tandem to fight fat.
So, sip water all day long. Carry a water bottle with you everywhere. And don’t worry, the frequent trips to the bathroom that often accompany increased water drinking do settle down some (after your body gets used to the extra water it’s getting). But then again, think of all the extra calories you’re burning walking to and from the bathroom.
Get enough Sleep
How great is it that sleep actually helps you lose weight? It’s true. In fact getting adequate amounts of sleep each night is critical to all aspects of your health and plays a major role in helping us maintain a healthy weight. Besides the biological impact lack of sleep has on our ability to lose weight, being sleep deprived weakens our willpower and we tend to cave to cravings. And who wants to exercise when they can barely keep their eyes open? So, while your social calendar is probably more full this time of year, be sure to set aside some downtime in between parties. Not only will your body be better able to metabolize your meals but you’ll also have more energy for the parties. And who knows, if you’re well rested you may find you’ll skip the buffet table entirely in lieu of the dance floor.
Up the Exercise
Take a proactive approach. Accept that you will probably consume more calories than normal this holiday season, so now’s the time to increase your physical activity. You can do it at the gym and/or throughout each day. So that means do a couple extra sets of weights each time you lift. Or, turn your normal 30-minute walk into a 45-minute outing. Or better yet, try adding some jogging/running bursts in your walk. Research has shown that adding even small amounts of intervals (intense exertion) to a workout can have tremendous calorie burning benefits.
Just because this is the start of the holiday season doesn’t mean it’s the start of your holiday weight gain. Plan a strategy, stick to it, and you’ll see that come New Year’s you’re healthier than ever!
Posted in Health News at 10:36 am by Administrator
by Sue Ridgeway
We all know how important exercise is to your overall health and weight loss efforts, but what about when it starts to get cold? Can you stay motivated and moving when it’s cold outside? Yes you can! Just because Jack Frost has started nipping at your nose doesn’t mean you need to be forced inside or give up your exercise routine. With just a few precautions exercising outdoors in the cold can be quite fun and beneficial.
Benefits of Exercising Outdoors
(yes, even in the cold)
You’ll be more engaged. Research has shown that exercising outdoors tends to be more mentally stimulating compared to exercising indoors. It makes sense when you consider how much more vigilant you have to be when running or walking in your neighborhood versus being on a treadmill. The importance of paying attention to your terrain and changing surroundings so you don’t injure yourself cannot be overlooked.
You’ll have more energy. Outdoor-exercisers often report greater feelings of revitalization and increased energy: nothing wakes you up like a brisk walk on a cool morning.
You’ll breathe cleaner air. The Environmental Protection Agency estimates that indoor air is more polluted than outdoor air, a lot more polluted.
You’ll get your daily dose of Vitamin D. Scientists recommend outdoor exercise as a way to get your vitamin D through sunlight. This is especially important if you are overweight as a recent study found that people who are overweight are almost twice as likely to be deficient in vitamin D.
How to Safely Exercise in the Cold
Exercising in the Cold Rule #1: Dress in layers
Exercising outside when it’s cold can be tricky. You’re freezing when you first start exercising. But then as you start to move you warm up and you begin sweating. Then the sweat starts to dry and you get chilled. And then you’re miserable. The solution? Layers.
Dressing in layers is key to maintaining a comfortable, safe body temperature. However, the way you layer is just as important as if you layer. You need to make sure you can peel off or put on clothing as needed. You need clothes that work together to wick away moisture, insulate and protect from wind, rain and snow. Proper layering is broken into three categories: inner, middle and outer.
The inner layer, also called a base layer, is the first layer of clothing you wear directly contacting your skin. This layer should fit snug and be made of synthetic material to wick away the sweat and keep your skin dry and warm. Cotton is not a good choice as it tends to trap moisture and exercising outside in the cold with a wet, soggy shirt is no fun!
The mid layer should be a looser fit than the inner layer, but not baggy. This layer is designed to trap and hold your body heat in. Good materials for the middle layer are fleece, polyester, down and wool.
And finally the outer layer should keep you protected from the weather: wind, rain, snow and the like. The outer layer should also be rugged and able to stand up to the elements.
While the three-layer approach is a good rule of thumb, you don’t always need all three layers all the time. That’s the beauty of layering, you can take on and peel off layers as needed.
Exercising in the Cold Rule #2: Stay Hydrated
When exercising in the cold you may not necessarily feel the effects of water loss, like you do when it’s blazing hot outside. But, your body continues to lose water and you need to keep yourself hydrated (just like when you exercise outside in the heat). And the effects of dehydration can impact your your body’s ability to keep you warm.
Bottom line: Drink plenty of water when you’re exercising outside in the cold. And be sure to drink water even if you don’t feel thirsty, because by the time you’re thirsty, you may already be dehydrated.
Exercising in the Cold Rule #3: Protect your Extremities
When it’s cold, our bodies concentrate our blood flow to our core, to keep us warm and to protect all our vital organs. But this leaves our extremities particularly vulnerable to frostbite. So to keep these body parts protected be sure to wear gloves or mittens lined with wool or fleece. You may want to have an extra pair of exercise shoes that are a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat and scarf to protect your ears and nose, which also are vulnerable to frostbite.
Exercising in the Cold Rule #4: Pay Attention to Weather Conditions
Exercising when it’s cold and raining can make you miserable. If you get soaked, you may not be able to keep your core body temperature high enough, and layering doesn’t help if your clothes are wet. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite. So before you head out, be sure you know what you’re facing; knowledge for proper preparation is key! A good rule of thumb: If the temperature dips well below 0 F or the wind chill is extreme, stay inside.
Exercising in the Cold Rule #5: Remember Sunscreen
It’s just as easy to get sunburned in winter as in summer, even more so if you’re exercising in the snow and/or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.
Exercising in the Cold Rule #6: Know the Signs of Frostbite and Hypothermia
Frostbite is most common on exposed skin, such as your cheeks or the tip of your nose, but can happen anywhere on your body (even covered parts). Signs of frostbite include numbness, prickling, and itching of the extremities including fingers, toes, nose, and ears.
Hypothermia can happen when you’ve worked up a good sweat then are idle: being wet and still in the cold is not only uncomfortable but can be downright dangerous. Signs of hypothermia include: drowsiness, disorientation, weakness, loss of coordination and concentration.
If you experience any of these symptoms: go inside and get warm! If you suspect you have frostbite, slowly warm the affected area. Never rub your skin as it can cause permanent damage.
Exercising in the Cold Rule #7: Remember That it’s Ok to Go (or stay) Inside
While all these “rules” can help you safely enjoy the benefits of exercising outside in the cold, you have to remember to listen to your body. If you start to get too cold or experience any of the symptoms of frostbite or hypothermia, go inside, get warm and seek medical help. And remember if you look outside the window and it just doesn’t look safe or fun, then just stay inside. And exercise.
Oxidation is a degenerative process that damages cells in the body. If you have ever seen a shiny piece of steel left out in the weather, which caused it to rust, you have witnessed the result of oxidation. Or perhaps an apple is lying on the counter with a bite taken out of it. In a few minutes, it turns brown. That is also the result of oxidation. Oxidation on a cellular level occurs on a daily basis and is constantly threatening to tear down the cells. Antioxidants (“against oxidation”) protect the cells from this destructive process, thus preserving the life of the cells. Spraying zinc spray on a piece of steel will keep it from rusting; sprinkling ascorbic acid (vitamin C) on a fruit salad will keep it from turning brown. Both zinc and ascorbic acid are antioxidants. (p.86)
Hannen, S. 2003. Healing By Design. Lake Mary, FL: Siloam.
According to Chinese mythology, Emperor Shen Nung discovered how to make tea in 2737 B.C., using the leaves of the plant known today as Camellia sinensis. Nearly five thousand years later, tea ranks as the second-most-drunk beverage in the world, right behind water. The health-promoting properties long ascribed to tea are only now receiving the careful scientific scrutiny they deserve…Some studies have suggested that drinking green tea may lower rates of some cancers, particularly stomach cancer, and researchers suspected that flavonoids may be involved. These phytonutrients are abundant in tea and have been shown in the laboratory to inhibit early steps leading to cancer.
Willet, W.C. 2001. Eat, Drink, and Be Healthy. New York, N.Y.: Simon and Schuster.
Portion sizes have become huge! Over the last couple of decades the portion sizes of everything from pasta to hamburgers to bagels have doubled (sometimes tripled!) in size. And countless studies have shown that the bigger the portion size, the more we tend eat. We need to stop. The problem: We can’t control our portions if we don’t know what a proper portion size is.
A Little Background on the Growth (pun intended) of Portion Sizes
Researchers found that portion sizes have grown over the past 20 years, not only at restaurants, but in our homes as well. But why have portions gotten so big? And more importantly, why has our perception of what a “normal” portion size of a food changed so drastically? One word: Economics.
Producing food is cheaper now than it was 20 years ago, with the advent of various technologies and more efficient farming. However, instead of lowering prices, food producers realized that if they increased the portion sizes, even a little, they could increase the cost of the item. Even if it didn’t necessarily cost them more to produce, in fact, especially if it didn’t cost them more to produce. (Since the expenses on marketing, design and labor increased only marginally.) We as consumers saw the larger sizes as a better value (which it is, purely from a monetary stand point). So for example, we were getting 50% more product for only 16% more money. Hard to resist, isn’t it?
Over time we, as consumers, have been conditioned to seek out “value sizing,” getting more food for the dollar. Oversized portions begin to look normal to us. And to make the vicious cycle complete, research has shown that whether you really want so much food or not, the more you’re served, the more you eat.
So…what to do?
Get Portion Sizes Under Control!
The first step to control overeating is to recognize how much you are actually consuming. It’s important to understand that portion sizes are different than serving sizes.
Portion size = amount of food you decide to put on your plate to eat Serving size = standards set by the USDA for foods in the all the food groups
In other words, to get control over your portions, you need to make sure you know exactly how many servings you are consuming at a time. Ideally, your portion size would equal just one serving. But if it doesn’t, you need to account for the calories accordingly.
Some Portion Size Guidelines
Breads, cereals, pasta, grains
One serving: 1 slice of bread; 1/2 cup of cooked rice, pasta, or cereal; or 1 ounce of cold cereal.
Vegetables
One serving: 1/2 cup of raw or cooked vegetables or vegetable juice or 1 cup of leafy raw vegetables.
Fruits
One serving: 1 cup of fruit or 100 percent fruit juice, or 1/2 cup of dried fruit.
Milk, Yogurt, and Cheese
One serving: 1 cup of milk, 1.5 to 2 ounces of cheese, and even 1.5 cups of ice cream.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
One serving or ounce equivalent: 1 ounce of cooked lean meat, poultry, or fish; 1/4 cup dried beans, after cooking; 1 egg; 1 tablespoon of peanut butter; or 1/2 ounce of nuts or seeds.
After awhile this will come second nature to you. You’ll instantly know that the portion of nuts you just grabbed is two servings, or that piece of fish you ordered in the restaurant is a 3-oz serving. That ability, to “eye ball” your portions will come to you over time.
In the meantime…
Tips to help keep Portions under Control
Start adjusting your portion sizes in your own kitchen: switch to smaller plates, bowls, and cups.
Use measuring cups/spoons and a food scale, if you have one, to get an idea for how much you are eating and to learn what is appropriate.
Remember to use high fiber, low calorie foods like fruits and vegetables to add more volume to meal to keep you full.
Keep a food journal. Having to record everything you eat will help you pay close attention to how much of an item you are consuming.
The Key
The key to maintaining a healthy weight is all about portion control. It’s not about giving up foods you enjoy, but rather controlling the portions.
