Tips for Offing Weight in the New Year

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In a perfect world, we wouldn’t be advised to “consult a physician” prior to starting a recent diet if all diets fit each individual. But this is not how it works! Diet plans are designed by individuals who (a) generally are educated in nutrition/metabolic/fat-cell formats; (b) have experienced a level of weight-off success with their system; and (c) attempt sale-of-said to the public for profit. The Zone, Atkins diet, Sugar Busters and Jenny Craig are a few, familiar promotions and more get added by the day. So what’s the best of the bunch especially following food-laden holidays? The American Medical Association sticks by its proven “healthy diet and life style” recommendation and encourages people to eat their way healthy this unusual year using common sense choice-making.

1. To keep from overeating at a party or company lunch, munch a cramped to medium apple prior to leaving the house or in the car. Apples are high in pectin, a soluble fiber that slows the digestive process making one feel full on less food. Pectin is a natural “diet pill” that gives the instant gratification dieters perpetually seek and it carries well, i.e. to tailgate parties, etc. Read up on foods containing pectin that keep a stash in-home in case of emergency!

2. Weight-managing gurus are still reeling over a research finding from the University of Texas wherein a person’s risk of obesity increased 41% for each can of diet soda consumed daily. The black-hat in this discovery is artificial sweetener (example: aspartame or sucralose) which seemingly dulls the body’s ability to “feel full” which thus leads to overeating. Foods containing artificial sweeteners tend to do the same so again read nutritional labels to outsmart dietary food slides.

3. The apt news? Consumer Report’s survey of 37,000 people trying to lose weight found that the majority of people who lost/keptoff weight did not follow commercial diets or use prescription/over the counter pills. Their one favorite dynamic was bypassing “convenience” food for nutrition-dense goods (again) via label scrutiny to insure low rotund issue + zero trans fats; no artificial syrups/sugars.

4. It’s okay to wallow in Godiva, Ben and Jerry’s or Cheesecake Factory slice-of-the-day. Focusing on the smell, flavor and texture actually add to a feeling of satiety vs. eating in a “trance” or “in a bustle” or with “guilt”. Our stomach misses the treat’s feel when we eat it while in multi-tasked mode. So eat all goodies slow and mindfully. “Full” is a natural product of non-emotional, unstressed eating and bonus is gained because cravings for more of the same travel.

5. Increase you water intake. A good formula for this is to multiply your body weight by .66 to get the required number of ounces per day. The average body loses two liters of water per day from functions like breathing and perspiring alone! Tepid, from-the-tap liquid meets fluid intake but varying the water’s temperature can help maintain or speed up weight loss. A cup of hot water speeds up metabolism and burn more calories because the body exerts more energy (aka calories!) cooling it down to body temp. The same is true for iced or refrigerated water; the more energy the body uses to warm the water, the more calories burned.

6. Brush, floss, use mouthwash directly following a meal or snack. Oral hygiene supports a “finished” sense to food intake; makes one less commence to nibbling any leftovers during kitchen duty.

7. Snack wisely. Sure, it’s easy to grab a bag of chips when starved but pausing just one-second before the grab allows a look-see at food options. A package of pretzels or popcorn can be swapped for chips. Cut-up-fruits ‘n dip; veggies with ranch dressing (markets sell these individually packaged in eco-friendly toss-aways) are high-in-fiber eats that keep one fuller longer, leave your mouth/breath fresher. “Mini” snack portions (one serving only) is great slim-down strategy. Never eat snacks out of the bag as these often turn bottomless and sabotage tummies.

8. Move it! Exhaust is your megasize friend for long-term maintenance. Much like thoughtful food choices, challenging more can be just that as long as it is consistent and long-term. Take the cellar steps one extra time each day. Scurry across a parking lot to a store instead of parking as discontinuance as the law allows. A minute or two of stretches during tv commercials is 4-star commendable. Standing up (in good posture) while chatting your land line strengthens leg muscles/ligaments. Ten minutes here and there over a daily 24 supersizes endurance and motivation; helps pump-up a slim-downed you! If you’re a novice to exercise begin the “formal stuff” slow but almost everyone does some task requiring lifting (think laundry basket), pulling (stuck drawers open), or over head activity (dressing!) that has them ready already!

Weight can be lost and/or mainatined at any point in life by satiating tummie rumblings nutrionally and sprinkling in a little exercise!