September 12, 2010

Recovering From Summer Weight Gain

Filed under: By Tamra Rosenfeld — Administrator @ 9:25 pm

Tamra Rosenfeld Tamra Rosenfeld

Recovering From Summer Weight Gain

You really wanted to lose weight this summer and had the best intentions. Then the barbeques began with lots of meat and beer. It was way too hot to exercise. Before you knew it you had gained a couple pounds. Now is the perfect time, before the holidays begin, to get back on track.

Here are some tips to help:

  • Start keeping a food diary including portion sizes and drinks. This is the best way to keep track of your eating habits. Reflect daily on the food you have eaten and use it as a tool to prevent overeating.
  • Drink 8-12 cups water daily. Water can help boost metabolism and curb appetite.
  • Fill up on veggies. Vegetables have 25 calories per serving (1/2 cup cooked or 1 cup leafy greens). Vegetables can help you feel full due to their high fiber and water content. In comparison ½ cup pasta or rice is 120 calories.
  • Limit red meat. Each ounce of red meat has between 50-75 calories. One quarter-pound hamburger can have between 200-300 calories without the bun. Try a chicken sandwich or lean turkey burger instead (but be aware that some turkey chop-meat can be ground with skin and high in calories too).
  • Eat at regular times throughout the day. This way your body knows when to expect food. The calories can add up quickly if you snack throughout the day.
  • Don’t skip meals. Meal skipping can slow down your metabolism. In addition by the time of your next meal you will be tempted to overeat. Try 3 meals and 1-3 scheduled healthy snacks daily.
  • Start an exercise program now. The weather is perfect, not too hot or too cold. If you build a routine now it will be easier to keep it up in the winter.
  • Avoid snacking on simple carbohydrates such as pretzels and crackers – you will feel hungry again very quickly. Try low fat yogurt, fruit, or 1 oz of nuts. High fiber food or food with protein will help keep you full for longer.
  • Substitute foods instead of eliminating them. If you feel deprived it will be more difficult to stick with your diet.
  • Make gradual changes. Overwhelming yourself will make it difficult to maintain the diet changes.
  • Don’t under-eat. If you eat too few calories you may not be able to get the nutrients you need, In addition, under-eating can slow down your metabolism and lead to weight gain later on.

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