Start Right After The Holidays: Tips To Prevent Weight Gain

January 2, 2007

3489305539.jpgThese post holiday blues… feeling guilty for having eaten too much and having gained a few more pounds… let me share with you some simple facts and tips from the American Academy of Family Physicians as to why we become overweight and what to do to help us shed those few pounds we’ve gained during the holidays.

  • Reasons Why We Become Overweight:

    • Eating when you’re lonely, sad, bored or stressed.
    • Eating because you feel pressured by friends or family to eat.
    • Using food for recreation, or eating just because food is available.
    • Taking medicine that makes you feel hungry.
    • Having hormone problems that slow your metabolism (how fast your body burns calories).

    Tips For a Healthy Lifestyle:

    • Eat breakfast.
    • Eat your biggest meal of the day at lunchtime.
    • Begin meals with a low-fat salad, soup, broth or a glass of water.
    • Eat more vegetables and whole grains at each meal.
    • Drink fewer sugar-sweetened beverages (such as regular soda and fruit juice).
    • If you drink more than one regular soda per day, replace one of them with a diet soda, water or skim milk.
    • Limit your alcohol intake.
    • Know what 1 portion looks like — and stick to it.
    • Eat slowly so your body has time to know when you are full.
    • Be more active in your daily life.
    • Replace some of the sugar in your diet with non-caloric sweeteners
    • Get support from family and friends. Support is very important for long-term success in adopting healthy habits.
  • Resolve To Do Better This New Year…Health-wise!

    4 Responses to “Start Right After The Holidays: Tips To Prevent Weight Gain”

    1. Erika Says:

      I eat so incredibly healthy, everything is from Trader Joes, I drink a bottle of water before meals. I do not drink soda, I do not drink alcohol, I use splenda, I am a gymnastics instructor, but for some reason since the holidays I’m gaining more weight. I’m lost.

    2. Doc Gerry Says:

      I need more information Erika… am not sure how much weight gain you are talking about. Remember… physical activity in itself helps maintain weight but not a very good way to lose weight short term. Am not very familiar with the servings and contents of Trader Joes but as a fitness guru you seem lost… as to where does all this weight gain come from… then I would recommend checking for metabolic parameters to help explain it. Have a blood tests to check for your thyroid status and your cortisol level for a start. Secondary causes of overweight and obesity should be sought if proper calorie intake and activity are already in place.

    3. Erika Says:

      I have had my thyroid, and cortisol levels checked out, they’re normal. I eat mostly whole grains, since I live alone, I tend to forget to eat, and therefor I over eat at meal times. I gained most of this weight over the holidays. I am 4 foot 11 inches and I weigh about 130 now. I was on Phentermine (Rx prescribed by doctor) which helped a little bit…But I am not into medication, I always like to take a natural approach to things first. I am afraid to buy Hoodia, which says all natural…but very expensive, and I am afraid to get into fads or extreme dieting (laxatives, diuretics, diet pills, and unhealthy diets such as Atkins).

    4. Doc Gerry Says:

      The worst thing to do if you want to lose weight is to allow your body to feel hungry… that’s when you over eat. Plese check my post on the Benefits of eating breakfast. High energy high caloric foods tend to increase your weight faster becuase they are the foods we love to eat when you feel hungry because they are so delicious! Again as I’ve emphasized in my posts… discipline and determination should come first! Eat small frequent meals to allow your body to adjust to a stable metabolic rate. Dont buy weight loss supplements … you will lose weight fast because you burn your money fast!:) Try Nutren for Diabetes cereal bars… they’re oatmeal based… 60 calories per bar… you can eat this as snacks to bridge your hunger pangs between meals and eat 1 bar 10 min before each meals with 1 full glass of water to fell full before the main meals. I hope this is helpful.

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