Nutrition
By Nancy Adler
Whether you took down three, ten, or thirty Reese’s peanut butter cups, the damage is done. Acknowledge and accept that you got off track. Then, let go of it and move on. Wallowing in guilt will only delay your weight-loss efforts—and may actually lead to more slip-ups.
After the party is over, post-holidays, the absolute worst thing you can do right now is cut calories, skip meals, or go on a very low calorie fast or detox plan in an attempt to undo damage. Extreme diet “fixes” only set you up to slip up again. Elimination and deprivation only causes you to binge .
From Thanksgiving to Christmas to Easter , holidays can really weigh you down, particularly for those trying to lose weight and stick to a diet. You likely fought a good fight, but gave in and ate not one, but multiple servings of that creamy casserole, the basket of biscuits, a bucket of candy, or dozens of sugar cookies.
Please plan your meals ahead. Planning meals, making a list, and grocery shopping for items needed this week (or at least for the next five days) is crucial, because it leaves you no excuse for neglecting your diet. Menus and recipes should focus on whole, unprocessed foods emphasizing vegetables (including starchy ones), fruits, legumes, lean protein, and healthy fat sources such as olive oil, avocado or nuts. Aim for 1200 to 1500 calories per day depending on activity and size.
Don’t stress about the scale. There is no need to weigh yourself everyday. Don’t be deterred by the number on the scale after a weekend of heavy meals. Due to bloating and water retention following a slip-up, the number on the scale is usually inaccurate and a poor reflection of your body weight. In addition to this, avoid weighing yourself for a few days due to emotional stress that the scale number may cause for some.
One of the best ways to hold yourself accountable is to keep a food and exercise log on your phone or in a journal. Tedious, yes, but research confirms it works when it comes to weight loss and sticking with a plan. Success in reaching your goals must be thought out and planned.
What triggers you? What really tempts you? What do you feel like you have no control over eating in a stressful or hungry moment? These are your trigger foods, and they need to be removed from your environment. This can be hard if you’ve got kids in the house, but try using it as a healthy lifestyle lesson.
Besides, no one—even those not trying to lose weight—needs candy, so encourage kids to pick out favorites to keep, then donate the rest. Senior centers like extra treats on hand, and churches often need candy for Christmas shoebox ministries. Some gyms and local businesses even buy candy after Halloween to send to the military overseas and to help fight childhood obesity.
I preach the best-laid plans require a little thinking ahead. If you work outside the home, get up a few minutes early so you can plan your lunch and snacks for the day. Store premade lunches or leftovers in individual portioned containers for faster packing. If you work from home, it’s still a good idea to portion out snacks in the morning when willpower is usually highest.
Get some rest. God knows this past year events caused more daily stress and depression for us all. The quickest way to get off track with weight-loss efforts is lack of sleep. The average adult needs seven to nine hours of sleep each night; less sleep than that affects concentration, memory, energy levels and stress levels. Lack of sleep also puts you in constant search of caffeine or sugar pick-me-ups, which add extra unnecessary calories.
Don’t skip snacks to avoid calories. Healthy snacking promotes weight loss by managing hunger, stabilizing blood sugar, and preventing overeating or binges. Choose low calorie snacks (100 to 200 calories) with fiber and protein for satiety. Snack ideas with 200 calories or less are apple slices with a tablespoon of nut butter, ¼ cup of almonds, baby carrots and 3 tablespoons of hummus, 5 whole grain crackers and 1 ounce of cheese, or ½ cup Greek yogurt with a sprinkle of berries and nuts.
Hydration is key to warding off feelings of hunger and getting rid of post-holiday bloat, not to mention your body’s overall health. While the common rule of thumb is eight (8-ounce) cups of water daily, many may need a little more than that—closer to nine cups for women and 13 for men, according to the Institute of Medicine. The easiest way to stay hydrated for most: carry a water bottle and have a cup of water before each meal.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
