Weight Loss Articles
- The Truth About Calories
- 12 Tips for the 12 months of the year.
- Modifying behavior to promote weight loss or maintenance
- The Top 10 Ways to Stay Healthy at Work
- Not All Calories Are Equal
The Truth About Calories
Not All Calories are Equal
It's like the adage, "What weighs more, a pound of feathers or a pound or rocks?" Erin Palinski, RD, CPT, says the math is simple: "If you eat fewer calories than you burn, you will lose weight."
But this isn't your free pass to take the Hollywood Cookie Diet for a spin. "Calories from protein and fats are more filling than calories from carbohydrate sources," Palinski says. "If you are trying to reduce your calorie intake and are eating calories mainly from carbohydrates, you may find yourself hungry, making it hard to stay within your calorie range."
The healthiest calories come from whole grains, high-fiber carbohydrates, lean proteins, and unsaturated fats, she says. These whole foods require more energy (read: calories) to eat, digest, and absorb compared with refined or processed foods.
In a Swedish study published in the Scandinavian Journal of Clinical and Laboratory Investigations, 25 healthy weight adults snacked on either fast-acting carbs (candy) or a fat and protein combo (roasted peanuts) at a rate of 20 calories per every 2.2 pounds of body weight in addition to eating their regular diets. At the conclusion of the 2-week study, the candy group gained an average of 1.8 pounds, while those who snacked on peanuts gained only 0.7 pounds, on average. Waist circumference also increased for candy eaters, while nut eaters experienced slightly faster metabolic rates.
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12 TIPS FOR THE 12 MONTHS OF THE YEAR
(TO HELP YOU ENJOY PARTIES WHILE CONTROLLING YOUR WEIGHT)
1. Don’t deprive yourself. Deprivation causes craving and you know what that results in.
2. You may taste anything you like, but keep it to a taste. That means one or two bites at the most. If
there are many foods that you want to taste over the holidays, spread it out. Don’t do all of your tasting
in one day.
3. Give yourself permission to do things and eat things that are important to you – not just any foods, but
ones that are really important to you.
4. Use lots of substitution. If you enjoy a drink when out at parties, make it last for the whole evening.
Begin with club soda with a twist. Do this for the first 2 or 3 drinks and then have a real one. Savor
this drink and then switch back to the soda. Often you will find that you don’t get around to the real
drink and you have just banked some calories for later use.
5. Don’t loiter and hang around the food tables. Fill your plate from the veggie tray and move as far
away from the food table as possible. Munch on your veggies and get involved in some engaging
conversation. Good conversation makes any foods taste better.
6. Remind yourself daily that: NOTHING TASTES AS GOOD AS BEING THIN FEELS! A MOMENT
ON THE LIPS, AN ETERNITY ON THE HIPS.
7. Your attitude will set the tone for the entire Christmas season. If you have an attitude of happiness,
peace, love, and joy, then you will find that you can handle the food very nicely. If you have a negative
attitude, feel angry, hostile, or depressed, then foods will pose a major problem.
8. Practice your assertiveness skills when friends try to coerce you into eating foods (especially foods that
you know you should avoid). Be prepared to speak up and say “No thank you, I don’t care for any.”
Say it as many times as you must to get the point across. Don’t be intimidated by those who try to force
food on you.
9. Spend more time “activity oriented” as opposed to “food oriented.” It can be just as much fun and far
more rewarding after the holidays are over.
10. Make a game out of what you are doing. Look for the self satisfaction of being the best possible you.
At the first party of the season make a mental note of how many times you find yourself at the food
table or being offered food. If it was 4 times at the first party, make it 3 at the next, and so on. No one
but you will know about the game and you will be the big winner.
11. Do some “visualizing.” Picture yourself after the holidays. Form a mental image of yourself. Is it
what you wish to see? Rehearse before a party or a big meal. Visualize the results that you want to
achieve. Then be proud of yourself for handling the food situation well.
12. Self discipline is the controlling factor that makes all of the others work. So, make sure that you take
all of your medications and keep your appointments. Don’t make excuses for not staying with diet.
Your health and weight should be more important than any party or function.
1.
2.
BONUS
Make this a holiday of experimentation. You don’t need to stick to the traditional foods
that you have always eaten. Choose some of the newer and lighter recipes for you and
your family.
COPING WITH STRESS
We always eat more during times of stress.
While we cannot avoid all stress, we can
certainly decrease the effects on our behavior
and we do this through attitude change.
Remember, all people have stress – we all just
handle it differently.
HOW WILL YOU HANDLE YOURS?
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MODIFYING BEHAVIOR TO PROMOTE WEIGHT
LOSS OR MAINTENANCE
1. Chew food slowly and put utensils down between bites.
2. Never shop for food on an empty stomach.
3. Make a grocery list before starting and do not add to it as you shop.
4. Leave a small amount of food on your plate after each meal.
5. Fill your plate in the kitchen at the start of the meal. Do not put bowls of food on
the table.
6. Eat only in one or two places (example: the kitchen table or the dining room
table.)
7. Do not eat while standing.
8. Keep a diary of when and where you eat and under what circumstances (example:
boredom, frustration, anxiety). Be aware of problem circumstances and substitute
another activity for eating.
9. Never eat while involved in any other activity, such as watching T.V.
10. Reward yourself with weight loss by buying new clothes, etc.
11. If you violate your diet on one occasion, do not use that as an excuse to go off of
your diet. Acknowledge that setbacks do happen and return to your weight loss
program.
12. Keep low calorie snacks available at all times.
13. When confronted with an appealing food, remember that this will not be your last
chance to have that food. Content yourself with a small portion.
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THE TOP 10 WAYS TO STAY HEALTHY AT WORK
1. Fuel Your Body – Eat at regular intervals and hydrate your body every day.
2. Take a Break – Get up from your desk and move, even if you feel like you don’t
have the time. Taking a short break is good not only for your body, but also for
your ability to focus. Stroll down the hall or go outside for some fresh air – any
extra steps can add up to a fitter, healthier you.
3. Step to It – Use the stairs instead of the elevator. Can’t quite make it to the top
floor yet? Walk up the first few flights and take the elevator the rest of the way.
Try to walk back down the entire way.
4. Don’t Shortcut – Opt for the longer route. Park as far away as possible from the
entrance to your office. Use the restroom farthest away from your desk or work
area. Again, aim to squeeze in as many steps as possible!
5. Think Ahead – Limit your trips to the vending machine. Plan ahead and bring
healthy snacks to work with you. If you are in a pinch, opt for the pretzels or
animal crackers.
6. Stay Hydrated – Be sure to drink 64 ounces (eight 8 ounce glasses) of water
per day. Some offices have water coolers, or, at the very least, water fountains.
Better yet, bring a water bottle and fill it up several times during the day. Enjoy
caffeinated beverages moderately, as too much caffeine can leave you dehydrated
and tired. Afternoon headaches are oftentimes a sign of dehydration.
7. Wash Your Hands – After using the restroom and before eating, be sure to
thoroughly wash your hands with soap and warm water for 30 seconds, rubbing
vigorously. Turn off the faucet with a paper towel, and use that same towel to
open the door to leave. You’ll slash your risk of catching colds and the flu by up
to 70% with proper hand washing.
8. Dine In – Lunch out with co-workers is a welcome break. That’s great once a
week but try to organize some ‘pitch-in’ HCG meals as well. Ask everyone to
bring a healthy dish to share and you can create your own restaurant at work.
You may even take home a few new recipes!
9. Don’t Sit Still – Sneak in some exercise in your office or at your desk. Keep
some light hand or ankle weights (or both) under your desk and take a few breaks
during the day to pump some iron. Sitting up straight (good posture is important)
can also help keep your abs contracted.
10. Find Fitness Buddies – Look into forming a walking club during the lunch break.
Check out any on-site fitness facilities or learn if your company reimburses
employees for exercise/health programs, and round up a co-worker or two to join
you. With the high costs of health care, many businesses now make keeping their
employees healthy a priority. Why not recommend Metrolina Weight Loss Clinic
to your coworkers!
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Not All Calories are Equal
It’s like the adage, “What weighs more, a pound of feathers or a pound or rocks?” Erin Palinski, RD, CPT, says the math is simple: “If you eat fewer calories than you burn, you will lose weight.”
But this isn’t your free pass to take the Hollywood Cookie Diet for a spin. “Calories from protein and fats are more filling than calories from carbohydrate sources,” Palinski says. “If you are trying to reduce your calorie intake and are eating calories mainly from carbohydrates, you may find yourself hungry, making it hard to stay within your calorie range.”
The healthiest calories come from whole grains, high-fiber carbohydrates, lean proteins, and unsaturated fats, she says. These whole foods require more energy (read: calories) to eat, digest, and absorb compared with refined or processed foods.
In a Swedish study published in the Scandinavian Journal of Clinical and Laboratory Investigations, 25 healthy weight adults snacked on either fast-acting carbs (candy) or a fat and protein combo (roasted peanuts) at a rate of 20 calories per every 2.2 pounds of body weight in addition to eating their regular diets. At the conclusion of the 2-week study, the candy group gained an average of 1.8 pounds, while those who snacked on peanuts gained only 0.7 pounds, on average. Waist circumference also increased for candy eaters, while nut eaters experienced slightly faster metabolic rates.
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