The deadly combination of inadequate exercise and fattening diets has been responsible for almost two thirds of American adults tipping the scales at unhealthy levels.
The key, say many experts, is not rapid weight loss, but small lifestyle changes that can keep those unwanted pounds on the table and not around your waist. Good planning is the first step. This is particularly important during the holidays, when those enticing Christmas and New Year’s Eve parties offer you buffets of tasty, but fattening foods.
Think ahead of time about what you’ll do when you’re offered those high-calorie foods. Frequent eating out or attending dinner parties increases your vulnerability to these fatty choices because there are times when you have limited control over the foods that are served. If you’re trying to keep the weight off and you know that you’ll be eating out that night, map out your day’s calorie plan, making sure you won’t exceed the recommended limit of 1,500 to 2,000 calories. Eat less during the day and save your big calorie load for the later meal. And when you get home take a 30-minute walk in the neighborhood or, if you own a stationary cycle, take a 30-minute ride to burn off some of those calories. This could also help kick-start your metabolism right before going to bed, when your metabolism typically settles at its slowest pace for the night.
SOME OTHER TIPS:
Take control of what you’re eating by cooking your own meals. This way, you can control the ingredients and the amount of calories. If you’re a guest at someone else’s home, you might make a tactful suggestion to bring a couple of dishes for the party, which would be a perfect opportunity to reduce the amount of fats and increase the amounts of vegetables.
Increase your vegetable days. Vegetables and fruits contain almost all of the necessary nutrients and vitamins that you need. Pick one day of the week and limit your consumption to these healthy foods, eating at lease 5-9 servings of fruits and veggies (a serving is about the size of a fist). Steaming your vegetables is typically the best way to prepare them so that they maintain the nutrients in a form that is easily absorbed by your body.
Reduce your alcohol consumption. A hearty drink or a big glass of spiked eggnog has long been part of the Christmas tradition. But think twice before you reach across the bar. Just because alcohol is a liquid, it doesn’t mean there aren’t calories. In fact, every gram of alcohol has 7 calories, making it second only to fat, which has 9. Many people don’t realize that a good portion of their extra calories comes from alcohol. Not only does drinking alcohol increase your calorie intake, but it can slow down your metabolism so that your body burns calories at a reduced rate.
Always keep something in the tank. Traveling and shopping and finishing the year’s work typically can mean forgetting to sit down to a balanced meal. But while you think that you’re saving calories by going long periods of time without eating, you’re actually making yourself more vulnerable to bad eating habits. Irregular eating patterns will only lead to larger portions when you finally sit down to eat. Try to avoid buffet tables that entice you to fill up your plate. It’s better to eat smaller portions three to five times a day, than eat fewer, larger meals. Snack in between your meals on something healthy like an apple or carrots.
Lastly, but equally important, rev up the physical exercise. A great way to combat those parties and their fattening foods is to push yourself a little harder in the gym, swimming pool or tennis court. If you’re going to put more in, you must burn more off. It’s that simple. Calories burned off must be equal or greater that the calories consumed. Don’t use the excuse that you’re taking the holidays off when it comes to working out. Do just the opposite and the numbers on that scale won’t change, or better yet, will actually fall off.
Changing just a few things about how and when you eat this season, as well as keeping your body in motion, will go a long way to help you enjoy the holidays while keeping off that extra weight.
