|
Author: Harriet Hodgson Article source: http://healthfood.blogspot.com/. Used with author's permission.
Losing weight takes discipline and time. I know, because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband I went to a conference in Warsaw, Poland. Conference and restaurant meals took their toll and I gained three pounds (one clothing size) in a week.
We stayed at the Marriott Hotel, which has a "Splendid Breakfast Buffet." Before I took any food from the buffet I surveyed my choices. I ate a healthy breakfast every morning: orange juice, fresh fruit, and low-fat yogurt sprinkled with granola. However, it was difficult to eat healthy lunches and dinners because I had few options.
Don't get me wrong, the food was delicious and artistically served. But leaving half a meal on my plate and skipping desserts didn't balance my food consumption. How could I get back to my healthy weight? The Harvard School of Public Health recommends a "defensive eating" approach to weight loss/maintenance.
Defensive eating has seven steps: selective eating, small portions, stopping before you feel stuffed, few desserts, eating slowly, sensible snacks, and awareness of why you're eating. I added these steps to my personal plan. Here are my 10 tips for maintaining a healthy weight.
1. EAT BREAKFAST. Nutritionists consider breakfast the most important meal of the day because it fuels your day. I get up at 5:30 a.m. and by 9:30 a.m. I'm ready for lunch. Solution? I eat half of my breakfast (two fruits and cereal) at the crack of dawn and the other half of my breakfast (fruit or wheat toast) mid-morning.
2. KEEP A FOOD DIARY. I don't keep a written diary, but I keep a mental list of everything I eat. This list includes every cookie, every cracker, and every pretzel. If I've eaten too much sugar, fat or salt I cut back on these the next day. My food diary has led to a collection of healthy recipes.
3. EAT LOW-ENERGY-DENSE FOODS. Mayo Clinic developed a Healthy Weight Food Pyramid to "encourage weight loss, weight maintenance and long term health." Low-energy-dense foods (lower calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are low-energy-dense foods and you may eat all you want.
4. STOCK UP ON HEALTHY SNACKS. I keep healthy snacks - carrot sticks, celery sticks, apples, and other fresh fruit - on hand.
For a quick, filling snack I eat sugar free applesauce. Unsalted peanuts and walnuts help me to curb hunger pangs, but I'm careful to eat small portions. When I travel I bring healthy granola bars with me. (Yes, I took granola bars to Poland.)
5. BECOME SIZE WISE. By size wise, I mean portion sizes of the food you eat. You may be eating super-size portions instead of "normal" ones. For example, one serving of spaghetti is half a cup, not a mountain of pasta. According to the American Obesity Association, people who maintain a healthy weight eat five times a day, on average, and consume about 1,400 calories. In other words, they eat small meals often.
6. LIMIT CERTAIN FOODS. The American Obesity Association says 92 percent of those who maintain a healthy weight limit their intake of certain food, such as fast food. When I shop for food I avoid foods that have "empty calories," high-calorie foods with low nutritional value. In case you're wondering, I rarely eat at a fast food restaurant.
7. CUT CONDIMENTS. What's the second ingredient on the ketchup bottle? It's high fructose corn syrup, sugar you don't need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of these calories come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt may cause weight gain. You don't have to give up condiments, just buy healthier versions of them.
8. KEEP MOVING. Regular physical activity is critical to Mayo Clinic's Healthy Weight Food Pyramid. And according to "Why Won't 'Diets' Work?", an article posted on the Internet by WOAI in San Antonio, healthy eating and increased exercise are keys to weight loss /maintenance. This combination "can actually increase your metabolism," the article says. I try to walk 10,000 steps a day and track my steps with a pedometer.
9. QUENCH THIRST WITH WATER. Sometimes your mind plays tricks on you and you think you're hungry when you're actually thirsty. A glass of water can ease your hunger. Instead of sugar-loaded soda pop drink water. I like no-calorie, non-carbonated flavored water and orange is my favorite.
10. GROCERY SHOP AFTER EATING. This is your main defensive eating tactic. Before I go to the grocery store I make out a detailed list. I rarely eat food samples because I'm allergic to soy (it's everywhere) and don't need the extra calories. Besides, these samples are often high in salt, fat, and sugar.
Thanks to these tips I was back to my healthy weight in two weeks. Now I practice defensive eating on a daily basis. The best part of the plan is that I control what I eat and am enjoying delicious, healthy meals. Bring on the holidays because I'm ready!
Copyright 2005 by Harriet Hodgson. To learn more about her work go to http://www.harriethodgson.com. Harriet Hodgson has been a nonfiction writer for 27 years and is a member of the Association of Health Care Journalists. Her 24th book, "Smiling Through Your Tears: Anticipating Grief," written with co-author Lois Krahn, MD, is available from http://www.amazon.com.
Chronic Prostatitis Symptoms Affect many men of All Ages
Learn the basics of chronic prostatitis and the symptoms and treatment options.
Killer Ad Copy
Not everyone is a writer. Good copy writing is a science and can be learned over time. Great copy writing is an art and should problably remain in the hands of ...
Trans Fat: Friend Or Foe?
The United States Food and Drug Administration (FDA) recently issued new Dietary Guidelines for Americans. While we're thankful that the government is working t...
Stop Telemarketers, Do Not Call List or Not
American consumers have spoken and have done so loudly registering 50 million telephone numbers with the FTC's National Do-Not-Call list since the registry debu...
Cash in on Your Expertise
Are you searching for an avenue to generate new income, perhaps even a new career? Learn how to put your existing skills to work in a whole new way.
The Truth On Taking An Aspirin A Day To Prevent Heart Attacks
We've all heard the theory about taking an aspirin a day to keep heart attacks away, but can a little pill that you find on the shelf of every pharmacy or groce...
Increase Profits with No Pain, No Change Approach
Implementing changes, even when they're good for your business, can be tough. As the old adage goes, old habits die hard and it's just as true in business as it...
Brown Sugar is Not Brown Rice
Is brown sugar better for you that white sugar? Is it safe if you have adult onset diabetes mellitus?
Spring! Time for Love and New Beginnings
The horizon screams of spring and the budding trees, tulips poking their head above the soil and thoughts of romance and love fill our hearts and minds. Are you...
Are You a Binge Eater?
You do not have to be overweight to be a binge eater. Learn to assess if you have a significant problem with binge eating, and what to do about it.
The Greatest Love Story Ever Told
When people think about great love stories, more often than not they'll think about Romeo and Juliet. These, of course, were no more than two hormone-sizzling t...
Mastery Through Meditation
Are you still looking? For Love? Self-Worth? To know, truly KNOW, that you are of value to others and the Universe as a whole? Remember your Mastery, and regain...
Web Copy – How Much is Enough?
These days, there's widespread acceptance that a website is an integral part of the marketing plan of any business. Likewise, it's commonly accepted that web co...
The Colic Baby
Discussion of baby colic, causes and symptoms, and solutions for baby colic.
How Poor Are You!
Do you want to know your poverty graph? You are poor if you: - do not have a firm commitment with yourself to succeed - do no set goals and follow them throug...
Baby Stroller and Pushchairs - Out and About
Having a family day out is not exactly stress free, but with some of the new Buggies on the market you can make it a more enjoyable experience for all involved....
Taking Control of Your Subconscious for Permanent Weight Loss
From the moment of birth your first emotional experiences establish your subconscious perceptions of the world. There is not a moment of the day or night that y...
Gastric Bypass Patients at Risk for Stomach Blockage: How to Avoid This
After gastric bypass the outlet from the stomach to the small intestine is roughly the size of a woman's little finger. This outlet can become blocked when food...
The Fabric of Economic Trust
Economy is called the dismal science because it pretends to be one, disguising its uncertainties and shifting fashions with mathematical formulae. Economy descr...
Effective Resumes
A resume is normally the first contact point between an employer and a job seeker. It serves the purpose of providing a summary of why a candidate is suitable f...
Leadership: Wisdom of the Ages
Some of the tips you would receive from leaders on their most important secrets for success.
Is Your Career Your Calling or Just a 9 to 5?
Do you remember your parents asking you what you want to be when you grow up? By the time I was in the 9th grade, my mother started asking me that same question...
Orlando Vacation Accommodation - Unforgettable Accommodation
Some of the communities are gated and so you need to be granted access to enter by vehicle, others are surrounded by a privacy wall but you can drive on and tak...
Live the Adventure!
Think of an adventure that you might like to take. Maybe it is a trip to a foreign country or a major destination in your own country. Maybe it is to climb a mo...
|
Print this page