Weight Control
General Guidelines
© American Institute for Preventive Medicine
Tag: calories
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Enjoy Thanksgiving Without Weight Gain
HEALTHY EATING
Most of us think of Thanksgiving as a huge meal where we enjoy our favorite foods. But you don’t have to feel guilty afterward. You can truly enjoy your holiday meal and hang on to your healthy habits.
Don’t “save your appetite”
Many people think that they should skip breakfast and lunch so they can be extra hungry for Thanksgiving dinner. This usually leads to extreme hunger and overeating. In fact, you’ll probably eat much more than you would have done if you had eaten lunch!
Instead of skipping meals, focus on eating very healthy meals early in the day to avoid feeling too hungry. This helps you make smart choices and control portion sizes when you show up for dinner.
Enjoy every bite
Start with smaller portions, and eat slowly while smelling and tasting each bite. We often overeat when we gobble food down quickly. We don’t truly enjoy it and experience how delicious it is. You can get just as much satisfaction and enjoyment from eating smaller portions.
Small, slow and steady is key
The appearance of food makes a difference in how much we eat. If you use a big plate, you may be more tempted to fill it up and eat more. It helps to start with a smaller plate.
Put down your fork and wait a few minutes before getting second helpings. Give your stomach time to tell your brain that it’s full. You may find that you don’t need more food after all.
Focus on colorful fruits and vegetables
The fall harvest can be a great way to enjoy the season. Make your dish “to pass” a healthy plate of winter squash or baked apples (without added sugar). Or try roasted broccoli or cauliflower.
If you’re hosting the meal, make sure you have lots of vegetables and fruits on the menu. For example, appetizers can be cut-up veggies, rather than chips.
Don’t put healthy habits on “hold”
The holidays are busy, but a 15-minute walk will help lower stress levels and burn a few calories. Keep exercise and healthy habits in mind, even if you decide to indulge in a few treats.
Remember that one holiday slip-up doesn’t mean you have to give up your healthy eating or exercise plan! Get back on track tomorrow.
Sources: Academy of Nutrition and Dietetics, American Heart Association
© American Institute for Preventive Medicine
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Control Portion Sizes
Weight Control
It’s all about portion control!
* First, learn how much food you need. Get a personalized MyPlate Plan atmyplate.gov/eat-healthy/what-is-myplatethat identifies how many cups, ounces, etc. of different foods you should eat for your daily needs.
* Use measuring cups, spoons, etc.
* Estimate portions. One cup of cereal is about the size of 2 hands, cupped. Three ounces of meat is about the size of a computer mouse. One Tbsp. is the size of 1 thumb.
* Limit second helpings, especially of foods high in fat and sugar.
© American Institute for Preventive Medicine
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Eat Out Without Filling Out
Nutrition
Order wisely and remember portion control.
In today’s busy world, more and more meals are being eaten away from home. With some advanced planning, self-control and wise choices, dining out can still be a pleasant and healthy experience. Before you go to a restaurant, check out its menu and nutrition information online. Choose a place to eat that offers healthy options. If you can’t preplan, opt for foods lower in calories and high in nutrients.
Go for it.
* Green leafy salads and veggies
* Chicken, turkey, fish, and lean meats. Choose ones that are broiled, grilled, steamed, poached, roasted, or baked
* Pasta dishes with red, marinara or primavera sauce
* Foods made with yogurt, broth, or mustard sauces
* Apple slices or fruit parfaits instead of French fries
Avoid it.
* Anything creamy, fried, crispy, breaded, battered, or au gratin (with cheese)
* Sauces or soups with lots of butter, cream, or cheese
* Thick or creamy salad dressings
* Most casserole dishes
* Value, deluxe, or supersized meals
* Double and triple-decker burgers or 12-ounce steaks
Healthy Eating Out Tips
* Split a meal or ask for a take-out box and pack it up before you dig in. Most restaurant meals are generous to a fault.
* Even at dinner, ask for a lunch-sized portion.
* Drink water or low-fat milk. Soda and other sugary drinks are wasted calories.
* Limit alcohol. Choose wine over mixed cocktails that have added calories.
* If you have dessert, order fresh fruit. Or share a dessert with someone.
* Have it your way. Ask that foods be prepared without added fats and salt.
Action Step
If your eyes are craving dessert, wait at least 15 minutes after you finish your meal. This allows your body to decide if it is actually still hungry.
© American Institute for Preventive Medicine
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Exercise Your Calories Away
Weight Control
Research has shown that dieting alone will not produce permanent weight loss. Any successful weight-loss program should emphasize both what you eat and how you exercise. Don’t just sit around wondering when those extra pounds will come off. Check with your physician first to see if you’re ready for exercise, then get moving with the “moderate” and “vigorous” calorie burners in the following table.
© American Institute for Preventive Medicine
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Rethink Your Drink
Weight Control
Avoid liquids that fill you up and out.
That grande (16 oz.) peppermint chocolate mocha you grabbed before work might have perked you up, but it added 400 calories to your diet. With another 250 calories from the 20 oz. cola you drank with lunch, and the 300 calories from the two 12 oz. beers that helped you unwind after work, it’s no wonder you’re having trouble maintaining or losing weight. Your drinks alone account for about 1,000 calories of what should be a 1,500 (women) or 2,000 (men) calorie daily diet.
Sweet tea guzzlers, don’t smirk. One 32 oz. drink from McDonald’s contains 280 calories. And a Long Island iced tea packs a whopping 532 calories in one 16 oz. bottle.
Did You Know?
Having two 12-ounce regular sodas a day could add 30 pounds of weight in a year. Having water instead of these sodas can help you shed 30 pounds a year!
Healthy Drinking Tips
* Drink coffee black with a small amount of nonfat milk or unsweetened soy milk.
* Give your water some flavor with a squeeze of lemon, lime, or orange. Or, add a fresh strawberry or slice of cucumber or melon. Herbs such as ginger, cinnamon, or mint can also add flavor.
* Opt for caffeine-free herbal teas.
* Get the added benefit of antioxidants with fresh or low-sodium canned vegetable juices.
* Make homemade smoothies using fresh or frozen fruits and vegetables, protein powder, and soy or rice milk.
* Mix one part fruit juice to three parts water or sparkling water.
* Drink wine in moderation. It has about 125 calories per 4-5 ounces.
* If beer is your alcohol of choice, try “lite” beer, but check out the calories per serving. Some light beers have almost as many calories as regular beer. Limit beer to one or two per day.
* Nix the cocktails with high-calorie mixers, such as soda, juice, and cream.
* Save the sports drinks for high intensity workouts as they have about 100 calories per 8 oz. serving. Lower the calories by mixing 4 oz. of water with 4 oz. of the sports drink.
Do diet drinks make a difference?
Ideally, diet soft drinks help keep calories down, but research shows that people who drink diet sodas tend to be heavier than those who pass on carbonated drinks altogether. Why? Diet drinkers give themselves permission to eat more food.
Action Step
Every day, drink plenty of water and other refreshing low-calorie beverages, such as unsweetened iced tea with lemon.
© American Institute for Preventive Medicine
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Exercise And Eating
Healthylife® Weigh
Part 5
Exercise is not a solution for overeating or for eating unhealthy foods. Avoid treating exercise as a way to “make up” for eating more than your body needs. This can lead to feelings of guilt. It can also make exercise feel like a punishment.
We tend to overestimate the calories burned through exercise and under-estimate the calories in food. The number of calories burned during exercise also varies from person to person. Factors like age, gender, and physical fitness can increase or decrease the caloric burn. The number in a chart or on a cardio machine monitor may not be accurate for you.
Pre-Workout Eating
You don’t have to eat before working out early in the morning, but it may give you more energy and help your body recover faster.
Eat foods low in fat and fiber that can be digested easily. Include small amounts of protein in your pre-workout meals and snacks. This will help reduce muscle soreness. Experiment to find out what works best for you and allows you to feel your best.
Pre-workout snack ideas (30-60 minutes before exercise):
* Piece of fruit
* Low-fat or non-fat yogurt
* Trail mix
* Whole-wheat toast with banana slices
* Smoothie with plain yogurt, frozen berries, and protein powder
* Oatmeal with fresh fruit
Post-Workout Eating
Exercise can increase your appetite. Your body wants to replace the calories you burned during exercise. Avoid overeating after exercise.
Eat foods rich in protein, fiber, and healthy fats. Drink water to replenish fluids.
Post-workout snack ideas (within 2 hours of exercise):
* Smoothie with plain yogurt, frozen berries, protein powder and avocado
* Banana with peanut butter
* Whole-wheat pita with turkey and veggies
* Protein bar (choose a bar with fewer than 5g of sugar)
* String cheese, apple, and whole grain crackers
* Veggie omelet with avocado
If you are close to your normal meal time, just have that. Or, if you are not close to your normal meal time, have a small snack.
© American Institute for Preventive Medicine
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How Much Energy Do I Need?
Healthylife® Weigh
Part 2
Calories are units of energy that fuel your body for daily functions like breathing, eating, and thinking. Calories are also burned during physical activity. The more active you are, the more energy your body needs. Use the chart below to find your estimated daily energy needs. Calories needed vary by sex, age, and activity level. To determine your activity level, consider how you spend most of your day.
* Sedentary: You sit most of the day and do little to no physical activity (e.g., you walk once a week or do light gardening).
* Moderately Active: Your work involves movement, such as cleaning or light industrial work. You do some moderate-intensity physical activity a few times a week, like brisk walking or cycling.
* Active: Your work involves a lot of movement, such as heavy industrial work, construction work, or farming. You do physical activity most days during the week, such as jogging, swimming laps, intense walking, weight lifting, or sports.
These are roughly the calories you need per day to stay at your current weight.
To lose 1 pound per week, you need to take in 500 fewer calories than you use/burn through daily activity. This guide encourages gradual, long-lasting weight loss.
You can get your specific daily energy needs using the USDA’s SuperTracker online tool. Find this atwww.choosemyplate.gov/resources/MyPlatePlan.
You can lose weight without severely restricting calories. Eating fewer than 1,200 calories per day can make it difficult for you to get all the nutrients you need. Eating this way can also be hard to follow long-term. A diet with fewer than 1,200 calories should be supervised by a doctor or dietitian.
Special nutrition needs
Talk to your doctor or dietitian before choosing an eating plan if you have special nutrition needs, such as:
* You are pregnant or breastfeeding
* You have a health condition or take medications
© American Institute for Preventive Medicine
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Weight Loss & Metabolism
Healthylife® Weigh
Part 7
As you have learned throughout this guide, losing weight can result in many positive changes for your body. One change, however, can make it tougher to maintain weight loss. When you lose weight, the body’s natural reaction is to conserve energy by slowing your metabolism.
Your metabolism may be slower than before you lost weight.
* Your body changes to make it difficult to lose more weight.
* Your body changes to make it easier to put on weight.
Without changing your habits and lifestyle around food and exercise, being overweight can become a chronically relapsing condition. You may feel caught in a cycle of gaining and losing weight repeatedly. This pattern can be very hard on the body and mind.
You are not doomed to gain weight once you have worked hard to lose it. While a slower metabolism can make it harder, you have built many strengths to make this challenge easier.
* Easier to exercise (e.g., less joint pain, improved heart and lung function, more energy)
* More muscle tissue (this increases your metabolism)
* Enjoy an increased variety of healthy foods
* Stronger social support
* Kinder view of self and body image
* Strengthened values
© American Institute for Preventive Medicine
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10 Ways To Avoid Holiday Weight Gain
HEALTHY EATING
It can be especially hard to avoid extra pounds when there’s holiday food everywhere you turn. Stick to the basics of healthy eating so you can make it to the new year without regrets.
1.Drink more water:Drinking water before you eat may help you feel fuller and eat less.
2.Skip the soda, hot cocoa and high-sugar coffee drinks:Replacing sugary drinks with water can help you lose weight.
3.Get exercise:Even just a few minutes a day has health benefits and can help you burn calories.
4.Eat fruits and vegetables:These foods are generally packed with nutrition and low in calories.
5.Get enough sleep:Lack of sleep can cause more cravings for unhealthy foods.
6.Listen to your body:Stop eating when you start to feel full, not when you’re stuffed.
7.Start with small portions:Start with smaller amounts of food on your plate, and wait to see if you need more later.
8.Keep a food diary:This helps you get a clear picture of what you’ve eaten.
9.Don’t eat and watch TV:This can lead to mindless eating and consuming too many calories.
10.Build muscle:Muscles help your body burn more calories, even when resting.
© American Institute for Preventive Medicine