Healthier Ways to Lose those Holiday Weight Gains PDF Print E-mail
Monday, 20 January 2014 00:00

Christmas-table-decorationsSalad days are here again! As Filipinos, it is very much part of our culture to celebrate the holidays with abundance. As the holiday season ends most of us are a lot heavier than we use to.

I think we shouldn’t feel bad about it because the extra pounds were gained while enjoying company of friends and relatives are priceless.  However, it doesn’t mean that we should neglect exercise and eating healthy.

Here are some tips to remember in starting a weight loss program:

1. Never rely on crash diets.  Don’t rush your body, keep a realistic goal and try a program which gets you to your ideal weight slowly but surely. When you eat few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before.

fresh_produce2. Never Skip Breakfast.  Breakfast is the first meal of the day and it sets your eating mood for the day. Skipping breakfast can result to insatiable hunger the rest of the day that may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. Taking high protein and high fiber breakfasts will reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.

3. Keep track of your snacks. I’m not saying to be religiously no snaking in between meals. Take a healthier snack; some people are better off taking small frequent meals than three large meals. It curbs their hunger better. Snacking helps keep your metabolism in high gear, especially high protein snacks.

4. Low-fat doesn’t mean you can take two helpings. Low- fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional.

oj5. Try natural Fruit juice minus the sugar. Some people tend to over look what’s in their drink. Instant juices and refreshments are packed with calories, and high calorie drinks doesn’t curb hunger.

6.  Water is essential for burning calories. Try adding a glass of water to every meal and snack. Taking not enough water makes you dehydrated, and your metabolism slower-- and that means slower weight loss.

7.  Take your dairy. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well.

8. Resist Fast Food. It is so convenient for us to get food in fast food drive through, however we have always known that we fast food meals hides so much calories. Have meals planned for the week and stock your fridge with healthy ingredients. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.

measuring tape9. Set realistic goals for loosing weight. Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.

10. Stop Weighing every time. Give your self time as long as you know that you are doing the best to be healthy. Getting your weight all the time may lead to frustration and may discourage you to continue. If you set to loose 1 or 2 pounds a weeks try weighing-in on a weekly basis.

11. Diet and exercise is the best way to stay fit and loose weight. When you don’t exercise, you place the entire burden of weight loss on your diet. If you become more active, you can eat more of the things you like -- and still lose weight. The key is finding an exercise you enjoy.  You may first try walking to start an exercise regimen and gradually increase load as days or weeks pass by. Spend time at different activities until you find one you want to do on most days.

 

References:

Web MD and Arthritis Today


blog comments powered by Disqus
 
  • What’s New with AOJR?
  • Proven & Tested
  • facebook

What’s New with AOJR?

 

 

 

caringhand1
 
 
This 2015 AOJR wants to talk to you and your community about arthritis. Take part and join us in  promoting awareness about the social, emotional and health impact of arthritis as well as its evidence based treatments. Help us improve lives by creating awareness. You can contact us by calling 710-8292 or email us at jointspecialists@aojr.ph 
 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

October 2014. Dr. Paul Cesar N. San Pedro represented the Philippines in...

READMORE

Testimonials

 

PROVEN AND TESTED

Who else but our patients can testify to AOJR’s expertise in joint replacement surgery and how we helped improve their lives. Here are what some of our patients have to say:

 

Alcera" After the operation, I thought I wouldn't be ableto enjoy the same lifestyle as I had before. I was wrong, It's amazing how I can still enjoy activites likes dancing and aerobics."

Doris Alcera, 63y.o. Total Knee Replacement, February 2011

READMORE
We love to be your friend on Facebook.
Be part of our fast growing number of fans.

Poll of the Month

How do you keep yourself in shape?

Regular exercise - 8%
Dieting. I watch what I eat - 14%
I take dieting pills - 10%
Combination of exercise & healthy eating - 54%
Enroll in a weight loss program - 14%

Total votes: 50
The voting for this poll has ended on: 11 Apr 2017 - 00:00

www.aojr.ph © 2009. all rights reserved