Guilty of overeating during the holidays? Here are 20 simple
ways to beat weight gain.
1. Drink water. People often mistake thirst for
hunger, so next time you feel like noshing, reach for water first. Drinking
also helps you feel full. Some experts suggest sipping water (or iced tea) just
before you sit down to a meal. Continue drinking as you eat to add volume and
weight to your meal.
2. Set realistic goals. One or two pounds a week
maximum is doable. Top weight-loss programs advocate stopping after the first
10 pounds and maintaining that loss for about six months before trying to lose
any more.
3. Build in splurges. If you allow yourself to eat
whatever you want for 2 meals out of every 21, you won’t inflict enough damage
to subvert your weight loss. And you’ll feel less deprived.
4. Count to 10. Studies suggest that the average
craving lasts only about 10 minutes. So before caving in to your urge, set your
mental timer for a 10-minute time-out. Use the time to tackle an item on your
to-do list; choose one that will give you a sense of accomplishment — and get
you out of the kitchen.
5. Eat more often. People who have kept their
weight off for more than a few years tend to eat an average of five times a
day. Light, frequent meals curb your appetite, boost your energy, improve your
mood and even speed your metabolism, since the process of digestion itself burns
calories.
6. Make weekly resolutions. Don’t try to overhaul
your diet overnight. If you make too many changes at once, chances are you’ll
get frustrated and throw in the towel. Instead, make one change, such as eating
at least one piece of fruit daily, every week.
7. Start with 10%. People who start by focusing on
achieving just 10% of their long-range weight-loss goal may have the best
chance of ultimate success. Losing those first pounds yields the biggest health gains, too, since belly fat
is usually the first to come off and is the most dangerous.
8. Spike your meals with salsa. This spicy
condiment can stand in for mayo to deliver plenty of flavor without the fat.
Mix it with a bit of low-fat yogurt to make tuna salad. Spread it on a veggie
burger, or serve it with chicken or fish.
9. Take one-third off. When you eat dinner out,
reduce the temptation to clean your plate by setting aside one-third of your
meal. Ask the server for a doggie bag, and take it home for lunch the next day.
Try serving yourself one-third less at home too. This simple tactic could
subtract more than 500 calories a day.
10. Go easy on the alcohol. Remember that alcohol
is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of
wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are
creamy cocktails, such as brandy alexanders and mudslides — equivalent to
drinking a rich dessert. The bottom line: If you’re trying to lose weight,
stick with water.
11. Write notes to yourself. To help you stay on track, post notes to
yourself on the fridge and the pantry. Put up a little stop sign or make tags
with questions like “Do you want this food enough to wear it?” and “Are the
calories worth the consequences?”
12. Stay away from sodas. Soft drinks are a major
source of empty calories in the American diet. We drink twice as much soda as
milk and nearly six times more soda than fruit juice. But fluids don’t satisfy
your appetite as well as solids. A study at Purdue University found that when
people were fed 450 calories daily as jelly beans or as soda, the soda drinkers
gained a significant amount of weight, but the jelly-bean eaters compensated
for the extra calories by cutting back on other food. So if you crave something
sweet, you’re better off chewing it than gulping it. If you’re truly thirsty,
reach for water or unsweetened iced tea instead of soda.
13. Don’t just eat — dine. Eating on the run or in
front of the tube invites mindless munching. Instead, set the table every time
you eat. Make a conscious choice to sit down and savor every bite. Placing a
portion of chips on your best china helps focus your attention so you don’t eat
the whole bag.
14. Up your protein (a little). Research suggests
that protein prolongs the feeling of fullness better than carbohydrates or fats
do. Studies in Scotland, Denmark, Sweden and England found that people who ate
a high-protein breakfast or lunch were less hungry at their next meal. Protein
also requires a few more calories to digest. Just don’t go overboard. Stick to
low-fat protein sources like low-fat yogurt or cottage cheese, low-fat soy
drinks or snacks, or thinly sliced turkey breast.
15. Learn how to measure. It’s easy to misjudge
portion sizes. Pull out the measuring spoons and cups, especially for full-fat
salad dressings, dairy foods and mayo.
16. Make smart substitutions. Look for nutritious
low-calorie alternatives to sugary, high-fat treats. Try
frozen grapes instead
of candy. Use air-popped popcorn instead of oil-popped. Dip fresh strawberries
in fat-free fudge sauce for a sensuous chocolaty treat.
17. Have a “party plan.” When attending a party,
offer to bring a plate. Arriving armed with chopped fresh veggies and a low-fat
dip — or any other low-calorie snack — ensures that you’ll have something to
snack on without feeling guilty.
18. Think positively. Experts note that low
self-esteem is a major cause of overeating. Train yourself to focus on your
best points rather than your weak spots. Buy clothes that fit and flatter you
at your current weight. Update your hairstyle and get a makeup consultation so
you feel attractive today.
19. Give yourself a break. No one says you have to
reach your goal without making mistakes along the way. Tell yourself you can
succeed in losing weight by taking things one step at a time and starting fresh
whenever you slip up. If you overeat one night, just get back on track in the
morning by focusing on what’s worked for you in the past.
20. Relax! Some people binge when they’re
stressed. A Yale University study found that women who secreted the most
cortisol (a hormone released during stress) ate the most high-fat food after
stress. The combination of cortisol and insulin prompts the body to store fat
in preparation for possible starvation — just what you don’t need. If stress
has a stronghold on your life, try learning yoga, meditation, or simple
breathing exercises.
