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A Nutritionist's Ten Best Weight Loss Tips
After the Holidays: A Nutritionist's Ten Best Weight Loss Tips
Written by: Lori Pirog, M.S.
Web Site: A Creative Line
During the holiday season I find it hard to avoid all the treats.
Saying no to the goodies at family gatherings, community events,
and the workplace can be next to impossible. I invariably put on
some extra pounds.
So each year, after the holidays, I implement my ten-point plan
for losing the extra pounds before the warmer weather returns. I
dispense with the negative self-talk for having gained weight.
After all, having a few extra pounds keeps me warmer in the
winter.
My system has worked well for more than 20 years! Most of the
year, I weigh only a few pounds more than when I was at my best
weight in college. You can benefit from the same system! Follow
these tips to take off unwanted pounds without counting calories
or trying difficult to follow, unproven, and possibly dangerous
diet regimes.
1. Drink lots of water. The American Dietetic Association
suggests eight cups or more each day for adults. Not only is it
calorie free but water will also help you feel full and you'll
eat less.
2. Eat three balanced meals a day. Skipping meals will only
encourage you to overeat later. Choose lean meats, low-fat dairy
products, breads and cereals with minimal or no high calorie
spreads or sauces, and lots of fruits and vegetables. Limit
portion size and stick with only one serving.
3. Hungry between meals? ALLOW yourself to snack on small amounts
of low calorie foods. Choose lightly salted pretzels, low-fat or
better still air-popped popcorn, or a couple of ginger snaps or
vanilla wafers. And once again, go for the fruits and vegetables.
I can't stress this enough!
4. Find yourself wanting TOO MANY snacks between meals? Ask
yourself if food is what you really want. So often for many of us
what we need is something else. Maybe you're feeling frustrated
or sad or lonely. Think about what you might do to meet the needs
that are not true hunger.
5. Eliminate the "extras". We all know what they are: cakes,
pies, candy, cookies, chips... Occasionally, however, allow
yourself to enjoy a small portion of a high calorie treat. Doing
so will help you feel less deprived and you will be more likely
to continue with better habits. But here's the catch: limit
yourself to only eating the best. After all, the calories from
anything less than the best just aren't worth it. Also, you must
limit yourself to only two to three tablespoons. Eat as slowly
and mindfully as you can. You'll find yourself enjoying the treat
more than if you'd quickly polished off a larger serving.
6. Increase your activity any way you can. Whenever possible,
walk rather than drive. Choose to park on the far side of parking
lots. Choose the stairs rather than elevators. Stop asking your
children to go for this or that and go yourself.
7. Go easy on sauces. Better still eliminate sauces. This
includes salad dressings, mayonnaise, and gravies as well as
various sauces for pasta and vegetables. A little adds to our
enjoyment of food. A lot is trouble. Often, but not always,
tomato-based sauces are lower in calories than other sauces.
8. Eat slowly. Enjoy your food! Try chewing your food as many
times as you can. Or eat a few bites and then stop and talk with
someone else before eating another few bites. It takes our bodies
as much as 30 minutes to register when we are full.
9. Don't weigh yourself every day. Body weight can fluctuate by
many pounds from day to day because of changes in water weight.
Weigh yourself once a week if you must. Look instead for your
clothes to start fitting better. And give yourself time. It took
time to put the weight on. It will take time to take the pounds
off.
10. Do you eat out often? Look for ways to cut back on meals out.
Making wise choices in most restaurants is difficult. Familiarize
yourself with the lowest calorie choices on the menus at your
favorite restaurants. Most fast food restaurants have nutrition
brochures. For other restaurants this information may not be
readily available. Avoid the all you can eat buffet meals. The
more food choices we have, the more we're likely to eat.
Is it easy to follow this plan? No maybe not. But if you put your
mind to it you can do it! You will find the extra pounds coming
off slowly but surely. And you will ease yourself into a
healthier diet. Then when the holidays roll around ease up a
LITTLE and enjoy!
Lori Pirog is a freelance writer, illustrator, and artist with a
Master's degree in Human Nutrition. She publishes a FREE
newsletter for beginning children's writers, illustrators, and
artists with creative ideas, resources, and tips on how to save
time and money, get organized, and
stay healthy. To subscribe visit
http://www.picturebooksandart.com .
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