5 Simple Ways to Avoid Holiday Weight Gain

11/21/2013 Leave a comment

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The Holidays are a wonderful time of year, and there is so much to appreciate, to enjoy, and to be thankful for. This is also the time of year when many of us gain a lot more than just quality time with friends and family. Putting on an extra 5 to 10 pounds isn’t difficult to do and for most, they will spend the next 6 months or more working to get it off.  To help you stay focused on your health and fitness goals, here are 5 simple ways to avoid holiday weight gain.

Get some sleep.

The Holidays are a busy time for most of us whether it be holiday shopping, family and friends coming into town, traveling, cooking, cleaning, kids programs at school, projects, volunteering, and the list goes on. This is why it’s especially important to get plenty of rest, take care of yourself and take time to relax. Sleep is critical for a healthy immune system and maintaining a healthy weight. Adults normally need about 7 to 8 hours of sleep to help reduce stress, fatigue, exhaustion and fight off sickness…all of these factors can also lead to overeating during stressful times. Limit your intake of alcohol, caffeine and sugars, especially if you’re having trouble falling or staying asleep. Doing some light exercise, such as yoga or Pilates, a couple of hours before you go to bed will also help to reduce holiday anxiety and stress. Or, try to unwind before bed by taking a hot shower or bath.

Drink water before every meal.

The best rule of thumb is to drink at least eight 8-ounce glasses of water every day to stay properly hydrated. Ideally, you should be drinking your weight in ounces per day to help your body function at its best, as well as remove toxins and process foods. By drinking water before every meal, you will decrease the amount of food you consume at each sitting and thus prevent you from overeating and gaining unwanted weight. Many times when we think we are hungry, we are actually thirsty, so drink a tall glass of water to see if that curbs your appetite. Above all, listen to your body and give it the proper nutrition it requires, especially water!

Maintain an exercise routine.

The shorter days, cooler weather, and overwhelming to-do list can leave you feeling exhausted with no time to spare. And, more than likely, exercise is the last thing on your mind. However, incorporating a regular exercise routine will help you to stay healthy mentally, physically, and spiritually. So, weather permitting, get outside in the fresh air and take a 30-minute walk. If that doesn’t appeal to you, try dancing away the calories at your holiday party, or burning off those extra calories by shoveling your snow by yourself.  The important thing is to get at least 30 minutes of exercise, 4 to 5 times per week, to keep holiday weight gain at bay.

Watch your portion sizes!

Use a smaller plate size to control your portions and to trick your mind into thinking you have a full plate. Often times our hunger pangs are psychological, so if your mind thinks you have a full plate, then you’ll be more satisfied and less likely to reach for more food.  Also, you need to focus on what you’re eating, so don’t eat in front of the television. It’s amazing how much you can eat when you’re not paying attention! And lastly, control your portions and caloric intake by eating lots of veggies and protein at every meal to keep yourself fuller for longer, and avoid drinking high-calorie beverages. Liquid calories can add up fast.

Eat a meal, don’t graze.

When the average person sits down to their holiday meal, they’ve already consumed 90 percent of their daily calorie needs, according to Brian Wansink, author of Mindless Eating. How can this be? Well, you can blame it on grazing, which is a bad habit of snacking throughout the day without sitting down to an actual meal. To avoid grazing, pick out your favorite appetizers and put them on a small plate, sit down, chew slowly and savor every bite. Don’t spoil your appetite, though; eat just enough to hold you over until the main meal is served.

 

Filed under aerobic exercise, exercise, holiday, nutrition, weight gain

Calorie Deficit + Cardio + Strength Training = Weight-Loss

03/24/2013 1 Comment

Photo Credit: ParentingPatch

If you’re like most of us, you would like to lose a few pounds. You’ve tried everything but you just can’t seem to drop those last 10 pounds, right? There is no magic pill and it’s not a big mystery why you can’t drop those last 10 pounds. Most people need to create a calorie deficit — burn more than you eat. Many fad diets are based on calorie restriction by limiting the types and amounts of food you eat. Dieting can help you lose weight initially, but in the long-run you will probably regain most of that weight-loss. Deprivation doesn’t last long and you will not be very happy if you have to continually deprive yourself of foods you love. The key to lasting weight-loss is to burn more calories than you consume and build muscle mass to increase your resting metabolism.

It’s pretty easy to gain one pound of fat but you have to burn 3,500 calories to lose it. You can lose 1 pound of fat each week by creating a calorie deficit of minus 500 calories each day. Your resting, or basal, metabolism is the amount of calories you burn just being alive. Lungs breathing, heart pumping blood, brain thinking, abdominal and spinal muscles holding your body upright, all burn calories. Your basil metabolism accounts for up to 75 percent of the calories you burn every day. Increasing your muscle mass by doing strength training exercises can increase your basal metabolic rate, so that you burn more calories when at rest. Muscle tissue also burns many more calories than other tissues in your body. Gain 1 pound of muscle and burn an extra 50 calories per day while resting. Gain 10 pounds of muscle and you will burn an extra 500 calories per day doing nothing at all.

For fast and lasting weight-loss, combine strength training with cardio. Do strength training 2 days each week and cardio 3 days each week. A typical week might be Monday, Wednesday and Friday doing cardio, and Tuesday and Thursday doing strength training. Cardio is any exercise that elevates your heart rate and makes you sweat. Running, jogging, bicycling, swimming and sports activities are good ways to get a cardio workout to burn fat. Strength training includes not only lifting weights and working out on cable and weight machines at the gym, but also includes bodyweight exercises, such as push-ups, crunches and planks.

Filed under aerobic exercise, cardiovascular, diet, fitness, obesity, weight gain, weight loss

Stress And Weight Gain

08/01/2012 Leave a comment

Photo Credit: stuartpilbrow CC-BY-SA-2.0

Many people are under stress. Work, social obligations, bills, running the kids here and there can cause a great deal of stress. Often people under stress fail to maintain healthy eating and exercise habits and may gain weight. You may be tempted to stop for fast food on your way to work or skip the gym because you worked late. Even if you do try to eat a balanced diet and exercise, you may still gain weight. Stress triggers a hormone that may actually cause you to gain weight. 
Cortisol is a hormone that is essential for a number of body functions, including maintaining blood pressure, metabolizing carbohydrates for energy and stimulating the release of insulin into the blood stream to keep blood sugar levels stable. Stress causes elevated levels of cortisol in the blood. Excess secretion of cortisol by the adrenal glands stimulates your appetite, which can lead to overeating or unhealthy snacking. 
Elevated cortisol levels may also cause your body to store fat in your abdomen. Belly fat has been linked to diseases, such as stroke, heart disease, type 2 diabetes and some cancers. The best way to combat stress-related weight gain is to reduce the amount of stress in your life. If that’s not immediately possible, continue eating a healthy diet and get at least 30 minutes of moderate exercise every day. Exercise can help combat stress. Take time to relax and care for yourself. Do things that are enjoyable and help you relax. 

Filed under diet, exercise, lifestyle, stress, weight gain, weight loss

Worst Foods for Belly Fat

05/30/2012 Leave a comment

Photo Credit: Brittany Carlson PD US Army
We all know that excess body fat can be a threat to our health. Excess fat around your waist can be a bigger threat to your health than fat anywhere else on your body. Belly fat has been associated with heart disease, type 2 diabetes and stroke. Some people have a tendency to put on belly fat due to their genes, but poor eating habits and lifestyle choices often lead to extra fat around the midsection. High-fat foods alone are not to blame for belly fat. Foods high in fat are not helpful, but eating foods high in calories and low in nutrition are more of a threat than high-fat foods alone. The best way to prevent or to get rid of excess belly fat is to reduce the amount of food you eat and eat healthier foods. Eat a nutritious diet that includes plenty of fresh fruits and vegetables, whole grains and incorporate exercise into your daily routine. 
Alcohol is a major contributor to belly fat. Alcohol has almost as many calories per serving than most high-fat foods. Drinking alcohol can also leave you feeling more hungry than normal. Also, your liver is too busy ridding your body of the alcohol to burn fat calories, so you end up storing calories as fat. This is the reason many people develop what is commonly called “beer belly.” Drink moderately and avoid eating when you drink. 
Foods that contain trans fats, especially hydrogenated oils, add fat to your waistline. Trans fats are found in cookies, crackers, fried foods, margarine, shortening and processed foods. Packaged and convenience foods, such as cake, biscuit and pancake mixes are usually high in trans fats. Condensed canned soup and dried noodle soups are also high in trans fats. Frozen foods, including frozen fish sticks, pizza, pot pies and frozen pies and cakes are high in trans fats, too. Watch out for excess trans fats in baked goods. Donuts, cakes, breads and cookies found at your supermarket bakery are usually prepared using shortening or margarine and processed flour, all of which are high in trans fats. Baked foods that are prepared using whole grain flour and butter are lower in trans fat, 
Fast food is one of the worst options for trans fats. Burgers, French fries and sauces on sandwiches offered by fast food restaurants are high in trans fats and calories. Many people also overeat fast food, which leads to even more calories and fat in your diet. The occasional fast food treat is probably okay, but when eaten frequently, fast food adds to belly fat and overall weight gain. Choose low-calorie or reduced fat options when available. 

Soft drinks can really pack on the belly fat because most contain high-calorie sweeteners. Many soft drink manufacturers have replaced refined sugar with high-fructose corn syrup for sweetness. High-fructose corn syrup is high in calories. Limit the amount of soda in your diet or choose sugar-free sodas. Try drinking some green tea instead of soda. Green tea, when combined with exercise and healthy food choices, can help you reduce belly fat and lose weight. 
Keep your waist trim and avoid the health risks of excess belly fat by eating a diet low in trans-fats, high in fiber and rich in nutrients. Choose brown rice over white rice. Select fresh foods instead of frozen treats. Drink less soda and alcohol. Combine healthy foods with exercise and the belly fat should soon start to melt away.

Filed under belly fat, diet, exercise, fast food, food, weight gain, weight loss

Don’t Regain Lost Weight

05/29/2012 Leave a comment

Photo Credit: FitnessFreakLA CC-BY-SA-3.0
You’ve worked hard to lose excess weight, but you may be worried about regaining the lost weight. Many people will lose weight only to regain the lost weight or even gain more weight than they lost. It can be discouraging to work so hard only to be back at the starting line after a few months. There are some things you can do to maintain your weight and avoid regaining lost weight. 
Never skip meals. Skipping meals can cause you to feel more hungry at meal time. If you are very hungry at meal time, there is a chance you will overeat. Skipping meals also causes your metabolism to slow down. A slower metabolism means your body will store food as fat. Keep your metabolism humming along by eating a nutritious, high fiber breakfast that includes whole grains, low-fat dairy and fruits or fruit juice. Eating 5 small meals throughout the day is more effective to keep your metabolism burning calories than eating 3 big meals. Choose raw fruits, vegetables, nuts and grains as snacks between breakfast and lunch and again between lunch and dinner. Granola bars or whole fruits such as peaches, apples or pears can satisfy your hunger and keep your metabolism working. 
Weigh yourself once each week at the same time of day each week. Keep a journal to record your weekly weight. You can use the information to monitor your weight and track trends in weight fluctuations. Start an exercise journal. Write down all your physical activity along with duration and intensity of the exercise. For example, if you walk to work instead of driving or taking the train, write down how long you walked, your pace and the distance walked. Write down the duration and intensity of workouts on exercise equipment, too. Keep a food journal and write down everything you eat every day. After 6 to 8 weeks, compare the information in your weight, exercise and food journal. You should be able to recognize patterns in eating and exercise that correlate with your weight loss or gain.
Continue to eat a variety of healthy foods and get at least 30 minutes of exercise every day. Don’t forget to drink plenty of water to stay hydrated.

Filed under diet, exercise, nutrition, weight gain, weight loss

Weight Gain? Blame It On Your Thyroid

04/14/2012 1 Comment

Photo Credit: Erifyli Tsavdari CC-BY-2.0
The thyroid gland is located in your throat and produces hormones that regulate a number of body functions, including how your body uses energy, protein production and oxygen use. Hypothyroidism is a condition in which the thyroid is under-active and does not produce enough thyroid hormone. Hypothyroidism can result in weight gain because the metabolism slows down when the thyroid does not produce enough hormones to stimulate metabolism. A slower metabolism can lead to weight gain due to fat storage and water retention. Symptoms of hypothyroidism include dry skin and hair, muscle cramps, constipation and a general sluggish feeling or a lack of energy. Menopausal women are more susceptible to hypothyroidism than men of the same age. Untreated thyroid problems can lead to other, some very serious, health problems. Osteoporosis, heart disease and stroke are possible. Only your doctor can diagnose a thyroid condition. See your doctor for a complete physical, including tests to determine your thyroid health.
Regular exercise is important generally, and especially if you have hypothyroidism. Exercise, combined with a healthy diet, helps to stimulate the metabolism which can lead to weight loss. Try to get at least 30 minutes every day, if possible. You don’t have to get the full 30 minutes at one time. Spread your exercise throughout the day in 10 minute intervals. Selenium may also help women who suffer from thyroid problems. Foods that contain selenium include tuna, onions, tomatoes, broccoli, whole wheat and bran. Brazil nuts are also rich in selenium. Spinach, apricots, asparagus, olive oil, avocado, sunflower seeds, whole grain cereals, bananas, oily fish and carrots also contain sufficient selenium.  Include these foods in your diet and follow your doctor’s advice.

For more information about selenium and hypothyroidism, see:

Filed under diet, health, thyroid, weight gain, weight loss, women's health