by Lorraine Maita, MD
It’s the time when New Year’s resolutions are waning and even if you lost weight, you want to keep it off without making it onerous. Here are some easy tips you can try to waist away:
1. Fill Up on Fiber- Fiber makes you feel full and slows the absorption of sugar into the blood, which prevents wide swings in blood sugar that contributes to cravings and overeating. Taking a fiber supplement before you eat will help to fill your stomach sooner so you eat less at this meal and you feel less hungry at the next meal.
2. Feel Full with Fluid- Drink 8-12 ounces of water before you start your lunch or dinner. Water will help to make you feel full sooner.
3. Savvy Snacking- Eat a small, healthy snack 30-60 minutes before a meal so you won’t be ravenously hungry and overeat.
4. Slowly Savor - Chew your food thoroughly and eat slowly to start the digestive process sooner and to release the nutrients that signal your brain to stop eating. It takes a several minutes for the digestive process to start and for you to feel full and satisfied.
5. Prepare Your Portions - Put the amount of food you think you need on your plate at the start of the meal. Protein portion is the size of your palm. A serving of non starchy vegetables such as broccoli, or asparagus is about a half cup, leafy greens are a cup. Fats are a condiment such as a piece of cheese the size of your thumb, or a tablespoon of oil or enough nuts to fit into the center of the cupped palm of your hand.
6. Eat for Your Size and Activity Level- A six foot, muscle bound man who performs physical labor needs more food than a petite, 5 foot woman sitting at a computer all day. If you are training for a marathon you will need far more calories than if you do a yoga class a few days a week. Adjust your intake accordingly.
7. Eat Every 4 Hours- Eating and digesting burns calories and eating every 4 hours keeps your metabolism up and your blood sugar level.
8. White Out- White foods such as sugar, potatoes, white bread, white rice, alcohol and other processed foods raise your blood sugar quickly and insulin rises accordingly. Insulin stores fat and the higher the elevation, the more resistance you develop. Insulin resistance can give rise to metabolic syndrome characterized by lipid disorders such as high triglycerides, high blood pressure, diabetes, obesity and increased risk of cardiovascular disease.
9. Watch Wine - Drinking wine and other alcoholic beverages may have some health benefits, however it adds significantly to calories and raises blood sugar quickly. A serving of wine is 5 oz, however most bars and restaurants serve larger portions so one glass may actually be 2. The same is true for other alcoholic beverages.
10. Trick Your Treats- Many people use food as a reward or a treat. Trick yourself and indulge in a non caloric treat such as playing sports, going for a massage, a walk or exercise class, or buying something to fit your new waistline.
Incorporating as many of these as you can into your daily routine will help you lose weight and keep it off.
Lorraine Maita, MD is a recognized and award winning physician and author, transforming people’s lives through preventive and anti aging medicine. She is board certified in internal medicine and anti-aging and regenerative medicine, has more than 18 years experience in preventive health and wellness, internal, occupational, travel medicine and executive health. She has expertise in harnessing the synergistic power of nutrition, supplements, bioidentical hormone replacement therapy, stress management and lifestyle to restore energy, vitality, physical and mental clarity and prevent or reverse chronic degenerative disease. Her practice is in Short Hills, NJ
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