May 14th, 2010 by Del

Current Mood: Nerdy & Brainstorm

So I figure today I’ll post something in relation to healthy habits when trying to lose weight. I’m on week 3 of my own workout/diet routine as we speak and I find these things might help others with any/some struggles they might be having with their own journey.
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This was found in House Calls by Roper St. Francis Healthcare:

1.) MINDLESS SNACKING
You know that joke about how anything eaten while standing doesn’t count? Though physiologically speaking, you do burn more calories standing than sitting, nibbling throughout the day – from the candy bowl at work to snacking with your kids, it adds up big time. A single handful of M&Ms tacks on an extra 100 calories. The same amount of goldfish crackers? Around 85. It may not seem like much, but a few handfuls a day can equal an extra meal to your diet.

Solution: There’s no need to go hungry, three square meals will likely still leave you wanting. Just plan your snacks the same way you plan breakfast, lunch, and dinner. Munch on protein-rich items like almonds or low-fat hard cheeses, and remember to count them in your daily allotted calories.

2.) LIQUID CALORIES
Calories are calories, and whether you sip them in a soda can, juice glass, cocktail, or wine glass, you’re adding to your daily bottom line (and possibly your bottom too). Plus, not only does alcohol stimulate your appetite and cause you to eat more, the body tries to burn alcohol before it burns fat. The result? A weight loss stall most dieters could do without.

Solution: Dump the weighty liquids – or at least limit them to fit within your daily calorie allotment. Pass on the juices and go for fruits (their fiber tends to balance their calorie count); choose low-cal versions of sports drinks and “health” waters. As for alcohol, you’ve heard it before: moderation, moderation, moderation. No more than one drink a day for women and two for men.

3.) LABEL BLINDNESS
Ahhh, those lovely little nutritional labels make it so easy to track what we consume. Or do they? At first glance, the stats may read good-for-you, but check out the find print – specifically the servings per container. A 12oz can of cola usually equals two servings; and that snack pack of trail mix from the gas station? It’s three and a half servings.

Solution: Do the math. If you can afford to add the total calories, fat, sodium, and carbs in the entire container to your daily consumption, enjoy. If not, practice serving control.

4.) PORTIONS GONE WILD
Maybe you know that an all-you-can-eat buffet(even of healthy items) is lit dynamite to any stay-fit diet. Maybe you know that when eating out, you should typically ask them to halve tan entree portion before bringing it to the table and bag the rest for take home fare. But did you know a typical potato for instance, is measured as the size of a computer mouse? Or that a single serving of a meat should be no bigger than a deck of cards?

Solution: Know that a portion of anything shouldn’t be bigger than your fist and only fill a single plate of food per meal. Want to really shine? Make sure you can see some of your plate once it’s “fully loaded”.

5.) SPECIAL OCCASION EATING
It’s your birthday! It’s Easter! It’s Memorial Day! It’s Cinco de Mayo! It’s Tuesday! Get the point? Yes, special days imply special menus, but how many days a week or a month can you afford to take a holiday from your weight management plan?

Solution: While it’s okay to indulge from time to time, be wary when every day (or one day a month, then two, then three…) becomes a free pass. There will always be noteworthy days – you just have to know how to navigate them.

6.) EATING FROM THE BAG

How many times have you dived straight into the big bag of chips, a tub of ice cream, or a box of snack crackers, only to look down and be shocked – SHOCKED! – they are gone? It’s happened to everyone, often after missing a meal or in a fit of indecision over what to eat. What you lack here a natural stopping point which adds up fat and calories fast.

Solution: No matter how ravenous you feel, put your portions into a single serving dish, then close and store the remaining food.

7.) WHITE LIES
Some studies suggest we under report our daily caloric intake by 30 percent or more. We omit certain items because we think they don’t matter, they’re a source of embarrassment, or we just fail to keep track of them. But these secret calories can spell doom for your diet, as can any untruths you tell while embarking on a serious weight loss regimen.

Solution: Keep a food journal. Write down everything – yes, everything- you eat and drink for two weeks. Look for items that you have a tendency to omit and add up the calories. Only then can you determine whether these items are truly insignificant.

8.) DINING OUT
Consider this: If you order off a menu just three times a week, you’re spending nearly half the week putting food in your body without knowing the ingredients, measurements, even method of cooking.

Solution: Look up the restaurant’s menu online (or ask them to fax one to you) before going out to determine your best ordering option. Shopping ahead helps you avoid making a decision amidst all the action, smells, and perhaps even peer pressure, all of which can stir up cravings. Once seated, ask how the food is prepared or served. Exercise portion control by eating only half of what is served if portions are larger than what you allow yourself at home. This may sound like a lot of work at first, but with a little planning, you’ll have a list of “safe” foods to order everywhere you go, which can make it easier to stick with your weight management program.

9.) OBLIGATORY EATING
Eating out of guilt is one of the sneakiest saboteurs around, as it can sidetrack even the most disciplined dieter. After all, it’s tough to turn down Grandma’s rum cake, the one she’s made every year. And what’s the protocol for saying no to cake on your boss’ birthday? Regardless, here’s the bottom line: those calories count just as solidly as those not bound by social graces.

Solution: If family or coworkers push food on you, be direct. Respond by saying either you’re not eating XYZ right now or you’re simply not hungry. Get your fortitude from this: If you were diabetic and someone pushed candy on you, you would have to pass. If it’s not in your eating or food plan, forced food is poison to your diet.

10.) EXERCISE RUT
So you can cover your three mile jogging route in your sleep. You can whiz through your weights circuit at the gym. You can never miss yoga. And yet, you’re not hitting any weight loss goals. Could be you’ve hit a plateau with your get-fit routine, which keeps you in maintenance, not weight loss mode.

Solution: It’s time to work up a sweat – record your heart rate during your current workout routine, then talk to your doctor about increasing your heart rate to a more challenging target. Vary the pace, include a mix of cardio and strength training, and above all, ensure you’re always challenged.

11.) JUST A SAMPLE
Whether you’re just trying a friend’s gorgonzola gnocchi, picking the last chicken nugget off your child’s plate as you head to the garbage, or sharing a dessert, all these bites add up and show up on your waistline.

Solution: Commit to eating off YOUR own plate.
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So I figured I’ll post a fitness or nutrition article once a week… not just for myself, but for anyone looking for help or tips on the related subjects. Have a great weekend!!