How to Stop the Weight Gain Over the Holiday Season.
December 9, 2008 by Liz Lewis
Filed under Diets and Dieting, Food and Drink, Happy Living Tip, Health, How To, Nutrition, Obesity
When it comes to holidays, many of our usual routines get mislaid as we rush around, shopping, partying, visiting, traveling, and generally try to fit way too much in way too little time.
One of the first things to go, besides the exercise, is healthy eating habits. We overindulge in all our favorite, but not necessarily, healthy foods.
As a result, we have lots of fun and good times. But we can also end up gaining extra weight that tends to stick around, even when the holidays are over.
But not to worry, help is at hand. Kaiser Permanente has put together some tips to help skip the weight gain while celebrating the season…
- Don’t skip meals or eat very little most of the day to save up so that you can eat more at a party or dinner. Eat at your regular times, with perhaps a little lower fat or smaller portions in general. If your meal will be later than usual, have a snack to curb your appetite so that you are not too hungry when you get there.
- Don’t stand near the buffet table. Take what you like and move away from the table.
- Make the season one of sharing. If you are given sweets or other special foods, then share them with family, coworkers, or various groups with which you will be meeting.
- Limit the alcohol. It stimulates the appetite and contributes extra calories.
- Choose the foods you really like and pass on the ones that you don’t like as much.
- Check your place on the hunger scale: on a scale of 1 to 10, 1 is very hungry and 10 is very full. If you reach a 7 or so, then stop eating. You don’t need any more.
- Plan ahead. If you are going to a family dinner where you know most of what will be served, think about what you will eat. And plan ahead how to politely but firmly decline seconds from an insistent host or hostess.
- If you overindulge at a holiday gathering, don’t just decide that you have blown it and that you won’t try to adhere to healthy diet guidelines until January 1. An occasional lapse does not cause excessive weight gain or prolonged elevated blood glucose levels, but several weeks of excessive eating may. Instead, use the event as an opportunity to learn and to plan better for the next time.
- Continue regular exercise or start exercising regularly. The exercise will help control your blood glucose and your weight. And, you will probably feel better.
- Focus on the people and the fellowship, not the food.
- Try to eat slowly and possibly on a smaller plate. Focus on weight management versus weight loss for the holiday season. Weight loss is difficult enough to achieve the rest of the year and will be especially hard during the holidays.
- If you are already thinking ahead about making New Year Resolutions about weight loss, an effective tool to use while trying to lose or maintain is keeping a food diary, a Kaiser Permanente study found. “The more food records people kept, the more weight they lost,” said lead author Jack Hollis Ph.D., a researcher at Kaiser Permanente’s Center for Health Research in Portland, Ore. “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”
Sounds like pretty good advice. Of course, advice is one thing. Sticking to it is another.
(source)
haha, exactly. Easier said than done.
Kelly Turner
http://www.groundedfitness.com
I agree with Kelly–easier said than done. With that in mind, sometimes it is easier to concentrate on eating what you SHOULD eat to maintain your weight and stay healthy; then decide if you really need that fudge (or an extra cookie or what have you). Most people do not if they are honest. But I have to agree again–it’s really hard even for the best of us.
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Thank you and I look forward to working with you!
Caitlin Aloia
*************************************
PRESS RELEASE: FOR IMMEDIATE RELEASE
New Resource for No Side Effect Drugs
December 9, 2008, Moraga, CA – Liddell Laboratories announces a new online resource for OTC drugs that have no negative side effects.
It is important to know that non-toxic drugs are available today as options to successfully treat a wide range of health conditions. Liddell’s FDA listed drugs are able to achieve relief without the adverse side effects, such as increased blood pressure, weight gain and drowsiness that have become familiar to so many of us.
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Users of non-toxic, no side effect drugs report the following benefits*:
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* Source: The American Pharmacist’s Association Handbook of Non-Prescription Drugs
About Liddell Laboratories
Liddell Laboratories is a FDA Registered Drug Manufacture that has only manufactured no side effect drugs for the past 15 years. In addition to avoiding the side effects of so many other drugs, Liddell medications have no known negative drug interactions, nor are they contraindicated for pre-existing conditions.
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Contact: Audrey Hughey; 1-800-460-7733; ahughey@liddell.net; http://www.nosideeffectdrugs.com
Thoughts about Obesity
Obesity has been defined as when excess body fat accumulates in one to where their physical overgrowth makes the person unhealthy to varying degrees. Obesity is different than being just overweight, as it is of a more serious concern.
As measured by one’s body mass index (BMI), one’s BMI of 25 to 30 kg/m is considered overweight. If their BMI is 30 to 35 kg/m, they are class I obese, 35 to 40 BMI would be class II obese, and any BMI above 40 is class III obesity. Presently, with obesity affecting children progressively more, the issue of obesity has become a serious public health concern.
Approximately half of all children under the age of 12 are either obese are overweight. About twenty percent of children ages 2 to 5 years old are either obese are overweight. The consequences of these stats on our children are very concerning, considering the health issues they may or likely experience as they get older.
Worldwide, nearly one and a half billion people are either obese or overweight. In the United States, about one third of adults are either obese or overweight. Women of low socioeconomic status are likely to be twice as obese compared with those who are not at this status. It is now predicted that, for the first time in about 150 years, our life expectancy is suppose to decline because primarily of this obesity problem.
Morbid obesity is defined as one who has a body mass index of 30 kg/m or greater, and this surgery, along with the three other types of surgery for morbid obesity, should be considered a last resort after all other methods to reduce the patient’s weight have chronically failed. Morbid obesity greatly affects the health of the patient in a very negative way. It has about 10 co-morbidities that can develop if the situation is not corrected. Some if not most of these co-morbidities are life-threatening.
One solution beneficial in many cases of morbid obesity if one’s obesity is not eventually controlled or corrected is what is known as gastric bypass surgery. This is a type of bariatric surgery that essentially reduces the volume of the human stomach in order to correct and treat morbid obesity by surgical re-construction of the stomach and small intestine.
Patients for such surgeries are those with a BMI of greater than 40, or a BMI greater than 35 if the patient has co-morbidities aside from obesity. This surgery should be considered for the severely obese when other treatment options have failed. The standard of care illustrating as to whether this surgery is reasonable and necessary should be clarified.
There are three surgical variations of gastric bypass surgery, and one is chosen by the surgeon based on their experience and success from the variation they will utilize. Generally, these surgeries are procedures related to gastric restrictive operations or mal-absorptive operations.
Over 200,000 gastric bypass surgeries are performed each year, and this surgery being performed continues to progress as a suitable option for the morbidly obese. There is evidence that this surgery is particularly beneficial for those obese patients that have non-insulin dependent Diabetes Mellitus as well.
It is believed that the results of this surgery to correct morbid obesity greatly limits or prevents such co-morbidities associated with those who are obese. Yet about two percent of those who undergo this surgery die as a result from about a half a dozen complications that could occur. However, the surgery reduces the overall mortality of the patient by 40 percent or so, yet this percentage is debatable due to conflicting clinical studies at times.
Age of the patient should be taken into consideration, as to whether or not the risks of this surgery outweigh any potential benefits for the patient who may have existing co-morbidities that have already caused physiological damage to the patient. Also what should be determined by the surgeon is the amount of safety, effectiveness, and rationale for a particular patient regarding those patients who are elderly, for example.
Many feel bariatric surgery such as this should be considered as a last resort when exercise and diet have failed for a great length of time.
If a person or a doctor is considering this type of surgery, there is a website dedicated to bariatric surgery, which is: http://www.asmbs.org,
Dan Abshear