If we could just maintain our weight over the holidays wouldn’t that be a cool thing? Our consulting dietitian for the diabetes member plan for mydietchef.com, Judy, wrote this great article for members a few weeks ago. It is good advice for all of us. We have a calorie controlled weight loss plan also (we count the calories for your though), but she gives good advice for those not on that plan.
Those of us who try to lose weight may have been taught the “counting method. For instance, the Weight Watchers program counts points. Diabetes education focuses on counting carbohydrates. The fool proof method” for weight loss is counting calories although this can be very time consuming for most busy people. Therefore, for you NON COUNTERS try these easy tips for weight loss to help lower your overall calorie intake.
1. Leave over a 1/3 of the food on your dinner plate which tends to be the largest meal of the day. 1/3 less calories of a 600 calorie meal is 198 calories. Doing this every day for a year would afford you a 20# annual weight loss.
2. Follow the divided plate-method of eating. Fill 1/2 of your plate with non starchy vegetables such as salad, green beans, broccoli, 1/4 of plate with lean protein such as turkey and the last 1/4 with beans, corn, wild rice or potatoes.
3. Plan on walking more during the holidays. For a 150# person, a 2 mile walk = 200 calories. Walking an additional 5 miles a week will equal ALMOST A 10# weight loss.
4. Commit to avoiding drinks with added sugar. Keep in mind 20 oz of soda or sweet tea have 240 calories which is ROUGHLY 15 PACKETS OF SUGAR.
5. Learn to honor your biological hunger instead of eating by the clock. If you are truly hungry, eat a healthy snack such as a piece of fruit and handful (not a can full) of almonds. even though it may not be “time” yet. For this method of weight control to work, you also need to avoid eating when you are not hungry. Overeating is a non-productive way of dealing with emotions and leads to further sadness and feelings of lack of control.