Recently a writer acquaintance of mine blogged about dieting. She wanted to lose weight and look good for the summer beach. Truth be told, I loathe the word diet. Oh, we all use it. "I can't have that third slice of cake, I'm on a diet." But what exactly does it mean? To me it sounds temporary. Like something borrowed that has to eventually be returned. "Thanks for the use of the diet, but I'm at the size I want to be, so you can have it back now."
If you are looking to lose weight, become more toned, or feel stronger and more vibrant, you need to consider a lifestyle change. It can be as small as walking a mile every other day or as encompassing as hitting the gym daily while noshing mainly on fruits and veggies. But this will have to continue the remainder of your life. Once you hit your target of, say, 140 pounds, if this is where you want to stay, you can't return to your old ways.
Here's what I mean. I apologize if you've read this story before in one of my other blog posts, but it bears repeating. When I was in my 30's I worked in a retail store. People brought in donuts and cake regularly. Maybe to ease the tedious days of folding shirts and sweaters? Maybe to celebrate a birthday? Whatever the reason, junk food was readily available. My co-workers didn't care for me passing on the invitation to indulge. Once in awhile I'd reach for a donut, but I knew I couldn't have more than one, nor could I eat one everyday. My metabolism was already showing signs of slowing, and I didn't want to encourage it to conk out altogether. The responses I'd get? "It's one donut, it's not gonna hurt you." And "You're skinny. You can stand to eat a couple donuts." Or "Look at you. You can eat what you want."
That was the point. I didn't eat what I wanted to eat. Between that and moving around a lot on the sales floor, I kept my weight steady for years. The truth is, the older you get, the more often you need to change both your diet and your exercise plan. That is, if you don't want to turn to mush by the time you're 70.
Those of you who have been steady readers understand that my main focus is keeping my cholesterol levels down. I could stand to lose a little belly fat (and some around my back), but for the most part I think I'm pretty healthy. But I exercise three times a week for at least an hour each time, and I don't consume much meat, and try to load up on the green stuff. I love my cookies and pastries, so there's my downfall. If I could quit my sugar addiction, I'd be perfect. But that's one lifestyle change I have yet to master.
Dieting is temporary. It's a way to trim the fat until you've hit your ideal weight. But it doesn't last because once you're there it's easy to think, "I did it! Now where's that ice cream sundae award I've been waiting for?" And suddenly you're sitting in the breakroom with a gigantic bag of Fritos in your lap. A lifestyle change? Fritos are replaced by carrot sticks and a couple of saltines. Dieting: "I'm at 135! Perfect! I was getting sick of running on the treadmill." Lifestyle change: "Running on the treadmill is getting lackluster. Maybe this week I'll master the Precor."
See the difference?
Oh, sure, a Frito or eight won't hurt once a week, and skipping the workout because you're not feeling well (or you've pulled a groin muscle) is fine. But being that it's now routine to eat better and get exercise, the break is temporary. Like a diet is temporary. Only better.
Showing posts with label weight gain. Show all posts
Showing posts with label weight gain. Show all posts
Wednesday, May 9, 2012
Saturday, February 11, 2012
Six Secrets to Staying (or getting!) Slim
I know what it's like to feel, well, chunky. I gained a lot of weight with each pregnancy, only to have to work hard to get back into my clothes. It's no surprise to anyone, I'm sure, that it's easier to lose the weight when you haven't held onto it for years and years. But I'm posting how I succeeded in losing the weight, and the key to how I've kept it off.
Like everyone, I gain and lose a few pounds week to week. Our bodies are adept at knowing when we need to pad our bodies (for cold winters, preparing for ovulation, etc.) and when to let it go. But I have pretty much stayed the same size and weight since high school, and that's over twenty years, folks! I've had to change my strategy over the years, though, because what I could eat in my twenties is vastly different from what I put into my body now. My metabolism isn't the same, and that's biological. Sure, I exercise. But when I was twenty-two, I didn't have to exercise regularly and with such intensity.
That said, let me move on to my rules. They're the ones that work for me, and they might work for you, too. Some I've mentioned on my blog before. Some are new.
1) I do not consume soda. Why? Extra calories, for one thing. Calories I don't need. If I want a punch of caffeine, I have coffee or tea with very little added sugar (about a half a teaspoon). Twenty years ago I was dumping three heaping teaspoons into my tea. I gag thinking about that now. But what had happened was that I slowly became addicted to the sugar. I began drinking tea in my teens, and I started out with a teaspoon of sugar. But then I became used to it and no longer could tell if it was sweetened or not. In order to taste it, I needed to add a little more. When I was in my early thirties, I decided to break that habit. I started out by going cold turkey. No sugar at all. After awhile, I added a little bit of sugar (the half teaspoon). I could taste the sweetness! I never looked back. Before I was pregnant with my first child, I drank soda regularly. But I was told to avoid caffeine, so soda was out of the question, except for the occasional caffeine free Coke. Eventually all carbonated drinks gave me heartburn. Water and tea was all I could drink. After a few months, I didn't miss it. Today I believe it's one of the reasons I have been able to keep my weight down.
2) I eat cheese and crackers as a snack once a day. I know, I know. What's a gal with high cholesterol doing consuming cheese? But the truth is, I detest milk, and cheese is the best way to get a little calcium in my diet. Why is it on my list of weight tips? Because the protein in the cheese fills me up. I might eat eight low-fat Ritz crackers and a small block of cheese, and I'm good for hours. Not a lot of calories, but keeps me sated.
3) I make sure I get my exercise. Three times a week (four if I'm highly motivated), at least an hour each time. It's my "me" time. I go to the YMCA and watch TV (I don't watch it at home). I sweat and push myself. I do weights (Very important tip here! Building muscle helps to keep weight off! Spend twenty minutes three times a day on your arms...you will not regret it.)
4) I rarely eat out. I cook at home. Even chowing down on a peanut butter and jelly sandwich is better than diner or fast food. Why? Salt. Restaurants fill food with salt and it a) makes you thirsty so you drink more (terrible if you're drinking the soda) and b) makes you eat more. Eating salty foods makes you want to eat MORE salty foods. Think about it this way: when you're eating movie popcorn, how hard is it to put that bucket down and stop eating it? Even when you know you are full! Your taste buds love salt. They crave it. The more salt in your food, the more you will want to eat. Plus, when you eat at home, you know what fats are going into your body, and you won't be enticed by french fries and fried chicken. Most of us don't have fryers at home, and if we do, they're a pain to clean so we don't fry our food every night. Which brings me to my next point.
5) I avoid all fried food. Oh sure, occasionally I'll steal a french fry from my son's plate at Chili's, but I order soup and salad or a veggie burger when we go out. Once in a while I will treat myself to something fattening, but it's rare. And we don't hit up fast food places when we go out except for a special treat for the boys. And I order the salad and a small order of fries. Oh, and I do love their fruit and oatmeal. Get it without the maple and brown sugar topping, and you cut out calories without skimping on too much taste.
6) The last thing I do to stay slim is I snack on fruit. Ravenous? Eat a banana or an apple. It will help you eat less when you have your next meal. Filling up on blueberries is better than grabbing a handful of mini Oreos. Oh, and I try not to keep cookies around. If I want cookies, I have to make them from scratch. Makes me think twice about how badly I want them. Keep fruit available, not store-bought sweets. But keep ingredients for making cookies available. If you deprive yourself, you will be miserable and eat to feel happy.
Okay, that's it in a nutshell. Six simple secrets. Try these for a month, see what happens. I'll bet you'll find it's not so hard after all.
Like everyone, I gain and lose a few pounds week to week. Our bodies are adept at knowing when we need to pad our bodies (for cold winters, preparing for ovulation, etc.) and when to let it go. But I have pretty much stayed the same size and weight since high school, and that's over twenty years, folks! I've had to change my strategy over the years, though, because what I could eat in my twenties is vastly different from what I put into my body now. My metabolism isn't the same, and that's biological. Sure, I exercise. But when I was twenty-two, I didn't have to exercise regularly and with such intensity.
That said, let me move on to my rules. They're the ones that work for me, and they might work for you, too. Some I've mentioned on my blog before. Some are new.
1) I do not consume soda. Why? Extra calories, for one thing. Calories I don't need. If I want a punch of caffeine, I have coffee or tea with very little added sugar (about a half a teaspoon). Twenty years ago I was dumping three heaping teaspoons into my tea. I gag thinking about that now. But what had happened was that I slowly became addicted to the sugar. I began drinking tea in my teens, and I started out with a teaspoon of sugar. But then I became used to it and no longer could tell if it was sweetened or not. In order to taste it, I needed to add a little more. When I was in my early thirties, I decided to break that habit. I started out by going cold turkey. No sugar at all. After awhile, I added a little bit of sugar (the half teaspoon). I could taste the sweetness! I never looked back. Before I was pregnant with my first child, I drank soda regularly. But I was told to avoid caffeine, so soda was out of the question, except for the occasional caffeine free Coke. Eventually all carbonated drinks gave me heartburn. Water and tea was all I could drink. After a few months, I didn't miss it. Today I believe it's one of the reasons I have been able to keep my weight down.
2) I eat cheese and crackers as a snack once a day. I know, I know. What's a gal with high cholesterol doing consuming cheese? But the truth is, I detest milk, and cheese is the best way to get a little calcium in my diet. Why is it on my list of weight tips? Because the protein in the cheese fills me up. I might eat eight low-fat Ritz crackers and a small block of cheese, and I'm good for hours. Not a lot of calories, but keeps me sated.
3) I make sure I get my exercise. Three times a week (four if I'm highly motivated), at least an hour each time. It's my "me" time. I go to the YMCA and watch TV (I don't watch it at home). I sweat and push myself. I do weights (Very important tip here! Building muscle helps to keep weight off! Spend twenty minutes three times a day on your arms...you will not regret it.)
4) I rarely eat out. I cook at home. Even chowing down on a peanut butter and jelly sandwich is better than diner or fast food. Why? Salt. Restaurants fill food with salt and it a) makes you thirsty so you drink more (terrible if you're drinking the soda) and b) makes you eat more. Eating salty foods makes you want to eat MORE salty foods. Think about it this way: when you're eating movie popcorn, how hard is it to put that bucket down and stop eating it? Even when you know you are full! Your taste buds love salt. They crave it. The more salt in your food, the more you will want to eat. Plus, when you eat at home, you know what fats are going into your body, and you won't be enticed by french fries and fried chicken. Most of us don't have fryers at home, and if we do, they're a pain to clean so we don't fry our food every night. Which brings me to my next point.
5) I avoid all fried food. Oh sure, occasionally I'll steal a french fry from my son's plate at Chili's, but I order soup and salad or a veggie burger when we go out. Once in a while I will treat myself to something fattening, but it's rare. And we don't hit up fast food places when we go out except for a special treat for the boys. And I order the salad and a small order of fries. Oh, and I do love their fruit and oatmeal. Get it without the maple and brown sugar topping, and you cut out calories without skimping on too much taste.
6) The last thing I do to stay slim is I snack on fruit. Ravenous? Eat a banana or an apple. It will help you eat less when you have your next meal. Filling up on blueberries is better than grabbing a handful of mini Oreos. Oh, and I try not to keep cookies around. If I want cookies, I have to make them from scratch. Makes me think twice about how badly I want them. Keep fruit available, not store-bought sweets. But keep ingredients for making cookies available. If you deprive yourself, you will be miserable and eat to feel happy.
Okay, that's it in a nutshell. Six simple secrets. Try these for a month, see what happens. I'll bet you'll find it's not so hard after all.
Wednesday, January 4, 2012
Dr. Haas's False Fat Diet
I am not a dieter, per se. In the distant past I've taken diet pills, tried to live off only fruits and greens, attempted the Atkin's diet, and considered fasting for detoxification purposes.
May I just say all of that really, really sucks? People aren't meant to live like this.
Long ago, after these methods were either tried and dumped or never tried at all, I decided dieting was not a great option for me to lose weight or control my cholesterol.
I am telling you this because someone recommended a book to me, since I have one of those annoying "sensitive stomachs." Elson M. Naas, M.D. is the author of The False Fat Diet. The idea behind this book is that excess gas and bloat make us look bigger than we really are. Gas and bloat can be caused by food reactions. Food reactions are when we eat something our bodies have trouble processing.
This book enables the reader to discover what foods he or she is sensitive to so that he or she can eliminate it from their diet. There are different ways to go about this, some ways are much stricter than others. I will be honest by saying I planned to go the strictest route, and then chickened out and took the least strict route instead.
I'm glad, because I am only on Day 2 and I am HUNGRY.
I chose the "Sensitive Seven Elimination Diet." It eliminates dairy products, wheat, corn, eggs, soy, peanuts, and sugar.
Do you see the last item? That's a biggie for me. I love sweets. Love 'em so much I want to marry them. (Or at least marry the Pillsbury Dough Boy.) So instead of avoiding sugar altogether I sprinkle a half teaspoon of raw sugar in my tea. I have sweetener already in my almond milk. (I tried to go with unsweetened. Blech. I dealt with it for ten days and didn't get used to it.) It's also in the pear butter Dr. Haas recommended for my rice cakes (very yummy, to be honest.) But I am eliminating cookies, cake, my beloved Dark Chocolate Chex Mix, and anything else that makes me have sugar cravings all day long.
Excuse me while I brush the drool from my chin.
My husband, the trooper, is joining me on this journey. I figured 1 week will be good, and if I still feel hungry and miserable, I will re-modify my modified diet.
While discussing this diet with my husband, I learned that it's highly possible that I normally consume more calories than he does in a day. Yet, he has gained weight over the last year, and I have remained stable (with mild fluctuations during that "time of the month," if you know what I mean).
How can this be? he wondered. Here are possibilities:
1) He miscalculates how many calories he eats per day (most people believe they consume a lot less than in actuality).
2) I exercise at least three times a week. He does not.
3) I ALWAYS eat breakfast. He rarely does. (Studies have shown that people who eat breakfast consume less later in the day).
4) I snack, something he thinks should make me weigh more. But the body needs energy throughout the day.
5) I am a stay-at-home mom who does daily housework and sometimes runs around with the kids. He sits at a desk at work much of the day.
6) I get at least eight hours of sleep. He gets less; sometimes much, much less. Again, studies have shown that people who do not get sufficient sleep tend to gain weight.
7) If he doesn't consume enough calories, his body might think it's in starvation mode and hang on to every calorie it can.
I don't know the reason, but I do know that going on this elimination diet should be an interesting topic of conversation at his holiday party coming up. Will this diet help my husband lose weight? Will it make me heavier? Will I be able to keep it up? Only time will tell. I will keep you up-to-date!
May I just say all of that really, really sucks? People aren't meant to live like this.
Long ago, after these methods were either tried and dumped or never tried at all, I decided dieting was not a great option for me to lose weight or control my cholesterol.
I am telling you this because someone recommended a book to me, since I have one of those annoying "sensitive stomachs." Elson M. Naas, M.D. is the author of The False Fat Diet. The idea behind this book is that excess gas and bloat make us look bigger than we really are. Gas and bloat can be caused by food reactions. Food reactions are when we eat something our bodies have trouble processing.
This book enables the reader to discover what foods he or she is sensitive to so that he or she can eliminate it from their diet. There are different ways to go about this, some ways are much stricter than others. I will be honest by saying I planned to go the strictest route, and then chickened out and took the least strict route instead.
I'm glad, because I am only on Day 2 and I am HUNGRY.
I chose the "Sensitive Seven Elimination Diet." It eliminates dairy products, wheat, corn, eggs, soy, peanuts, and sugar.
Do you see the last item? That's a biggie for me. I love sweets. Love 'em so much I want to marry them. (Or at least marry the Pillsbury Dough Boy.) So instead of avoiding sugar altogether I sprinkle a half teaspoon of raw sugar in my tea. I have sweetener already in my almond milk. (I tried to go with unsweetened. Blech. I dealt with it for ten days and didn't get used to it.) It's also in the pear butter Dr. Haas recommended for my rice cakes (very yummy, to be honest.) But I am eliminating cookies, cake, my beloved Dark Chocolate Chex Mix, and anything else that makes me have sugar cravings all day long.
Excuse me while I brush the drool from my chin.
My husband, the trooper, is joining me on this journey. I figured 1 week will be good, and if I still feel hungry and miserable, I will re-modify my modified diet.
While discussing this diet with my husband, I learned that it's highly possible that I normally consume more calories than he does in a day. Yet, he has gained weight over the last year, and I have remained stable (with mild fluctuations during that "time of the month," if you know what I mean).
How can this be? he wondered. Here are possibilities:
1) He miscalculates how many calories he eats per day (most people believe they consume a lot less than in actuality).
2) I exercise at least three times a week. He does not.
3) I ALWAYS eat breakfast. He rarely does. (Studies have shown that people who eat breakfast consume less later in the day).
4) I snack, something he thinks should make me weigh more. But the body needs energy throughout the day.
5) I am a stay-at-home mom who does daily housework and sometimes runs around with the kids. He sits at a desk at work much of the day.
6) I get at least eight hours of sleep. He gets less; sometimes much, much less. Again, studies have shown that people who do not get sufficient sleep tend to gain weight.
7) If he doesn't consume enough calories, his body might think it's in starvation mode and hang on to every calorie it can.
I don't know the reason, but I do know that going on this elimination diet should be an interesting topic of conversation at his holiday party coming up. Will this diet help my husband lose weight? Will it make me heavier? Will I be able to keep it up? Only time will tell. I will keep you up-to-date!
Saturday, November 26, 2011
Holiday Weight Gain
The dreaded holiday blahs.
Do you get that, too? You know what I mean...the rich, fattening food, the colder weather, the lack of motivation. And yet now is the time we need to keep most active. Most people I know gain weight during the winter season, and most of it happens during the holidays.
First, there's the Halloween candy that is still being consumed. Plan of attack? Use it on those gingerbread houses your kids want to decorate. Let dust collect on it. Candy looks less appealing all dusty.
Second, there's the turkey and trimming leftovers, including pumpkin pie. Do not feel guilty saving a slice for later and THROWING OUT THE REMAINDER. Do not keep it around. It will go bad fairly quickly for one thing. For another, I have never met a delicious pumpkin pie that likes people to be a healthy weight. All you need is a taste to satisfy the need for creamy, pumpkiny goodness.
Third, if you work outside the home, you can bet everyone else will be pawning off their delectables on their co-workers so they don't have to fight their cravings alone in front of their television while watching The Biggest Loser. Who can resist free treats? Not many.
And fourth, December brings Christmas cookies for Santa, delicious meals during Kwanzaa, and irresistible cakes for Hanukkah. Soon afterward, New Years Eve gives us greasy finger foods and champagne bloat. Not to mention all the carbs, sugar, and salt that goes into the otherwise healthy vegetable dishes prepared for these occasions.
I am not a person who likes to deprive myself, but I have been known to turn down anything that isn't merely unhealthy, but downright cholesterol laden. Fried mozzarella? Nope. Potato chips? Not likely, unless they're baked. Cake heavy on the frosting? I will take half the frosting off my slice.
But I will enjoy a good old fashioned chocolate chip cookie (or two if they aren't huge). But here's the thing: I work it off.
This isn't as hard as it sounds. Sure, I go to the gym regularly, but if there's a calorie-heavy meal I know I'll be noshing on, I try to extend my workouts that week. Instead of a half-hour cardio, I'll do an hour. Maybe more. Or I'll go on a run during one of my non-workout days. Or, and I know this sounds strange, I will do heavy housework. Vacuum the stairs. Move the furniture and vacuum underneath. Rearrange my closets. As long as you are moving, you are burning calories.
The best time to increase housework is during the holidays anyway, since it's common to have guests visit.
So my advice during this trying time:
1) Avoid snacking when you aren't hungry. That means no going into the employee breakroom to sneak a doughnut simply because you know it's there!
2) Extend any and all workouts when you know you will be consuming more calories that week
3) Avoid the foods that are the worst for you. Try to fill up on raw veggies and water, save the greasier foods for your "reward," which will be when you're not as hungry so you won't eat as much of it.
4) Try to consume only one or two alcoholic beverages during the parties you attend. If you are uncomfortable without a drink in your hand, juice with a splash of carbonated water is a good alternative.
5) Get out the sponges, the dust cloths, and the vacuum and clean to the beat of your favorite songs.
Hopefully this will help you get through the next couple of months with little to no pain on your part. Happy eating!
Do you get that, too? You know what I mean...the rich, fattening food, the colder weather, the lack of motivation. And yet now is the time we need to keep most active. Most people I know gain weight during the winter season, and most of it happens during the holidays.
First, there's the Halloween candy that is still being consumed. Plan of attack? Use it on those gingerbread houses your kids want to decorate. Let dust collect on it. Candy looks less appealing all dusty.
Second, there's the turkey and trimming leftovers, including pumpkin pie. Do not feel guilty saving a slice for later and THROWING OUT THE REMAINDER. Do not keep it around. It will go bad fairly quickly for one thing. For another, I have never met a delicious pumpkin pie that likes people to be a healthy weight. All you need is a taste to satisfy the need for creamy, pumpkiny goodness.
Third, if you work outside the home, you can bet everyone else will be pawning off their delectables on their co-workers so they don't have to fight their cravings alone in front of their television while watching The Biggest Loser. Who can resist free treats? Not many.
And fourth, December brings Christmas cookies for Santa, delicious meals during Kwanzaa, and irresistible cakes for Hanukkah. Soon afterward, New Years Eve gives us greasy finger foods and champagne bloat. Not to mention all the carbs, sugar, and salt that goes into the otherwise healthy vegetable dishes prepared for these occasions.
I am not a person who likes to deprive myself, but I have been known to turn down anything that isn't merely unhealthy, but downright cholesterol laden. Fried mozzarella? Nope. Potato chips? Not likely, unless they're baked. Cake heavy on the frosting? I will take half the frosting off my slice.
But I will enjoy a good old fashioned chocolate chip cookie (or two if they aren't huge). But here's the thing: I work it off.
This isn't as hard as it sounds. Sure, I go to the gym regularly, but if there's a calorie-heavy meal I know I'll be noshing on, I try to extend my workouts that week. Instead of a half-hour cardio, I'll do an hour. Maybe more. Or I'll go on a run during one of my non-workout days. Or, and I know this sounds strange, I will do heavy housework. Vacuum the stairs. Move the furniture and vacuum underneath. Rearrange my closets. As long as you are moving, you are burning calories.
The best time to increase housework is during the holidays anyway, since it's common to have guests visit.
So my advice during this trying time:
1) Avoid snacking when you aren't hungry. That means no going into the employee breakroom to sneak a doughnut simply because you know it's there!
2) Extend any and all workouts when you know you will be consuming more calories that week
3) Avoid the foods that are the worst for you. Try to fill up on raw veggies and water, save the greasier foods for your "reward," which will be when you're not as hungry so you won't eat as much of it.
4) Try to consume only one or two alcoholic beverages during the parties you attend. If you are uncomfortable without a drink in your hand, juice with a splash of carbonated water is a good alternative.
5) Get out the sponges, the dust cloths, and the vacuum and clean to the beat of your favorite songs.
Hopefully this will help you get through the next couple of months with little to no pain on your part. Happy eating!
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