Summer is over. But look on the bright side: endings are always opportunities for new beginnings. So, are you ready to look your best this fall?
Summer can be a time when healthy routines fall by the wayside. It’s not difficult to understand why. Vacations often revolve around eating out, eating out, and overreliance on readily available, cheap, convenient, and satisfying foods. It’s too easy to abuse weight.
Some of us are more active on vacation, but many of us go into “vacation mode,” which involves sitting or lying down most of the time. Think about all those long plane or car trips, hours spent reading in a hammock, finally watching the latest TV series, communicating with friends or reading the latest news and updates in front of the computer. We also tend to sleep more. This isn’t bad, it’s just that you burn fewer calories than when you’re awake and active.
What needs to be done?
Start by making small changes. Many people feel overwhelmed when they discover that they have gained weight. Sometimes even losing two pounds can seem impossible, let alone five. I always remind my clients that it is neither safe nor effective to try to lose weight too quickly. Losing half a kilo, maximum one kilo per week, makes it much easier to maintain the regained weight forever.
Here are some of my favorite recommendations to start the process:
· Keep non-perishable foods like nuts in your car so you are not tempted to choose bad foods when you are hungry. My first line of defense is raw, organic nuts. They are delicious and satisfying.
· Freeze yogurt and eat it as a dessert instead of ice cream.
· Use the stairs, not the elevator. An old but effective trick to burn up to 500 extra calories a day (depending on how often you do it, of course)
· Buy more organic whole foods and avoid processed foods completely. Because they contain more nutrients, these foods will keep you fuller longer and help your body function better. You will also avoid food additives that stimulate appetite and cravings.
· Instead of meeting friends for coffee or drinks, meet them at the park and go for a walk.
· Eat plenty of fiber-rich foods, preferably fruits and vegetables, not grains. The fiber keeps you full but contains virtually no calories. It is a great way to control cravings.
· Switch from white bread to whole wheat bread. The same goes for rice and pasta. They are full of minerals and fiber that control weight. But be careful with your consumption, because even “whole” grains should be limited when trying to lose weight.
· Drink 2 large glasses of water 10 minutes before eating. Studies show that this simple trick helps you feel fuller and lose weight. If you feel hungry outside of meals, drink a glass of water before making yourself a snack. Thirst is often confused with hunger.
· Do not buy low-fat and “0” fat products. You need to eat fat to burn it, control blood sugar and satisfy your appetite.
· Don’t eat “free” bread and grissini in restaurants. You can easily add 250 calories to your meal and it’s not worth it because they have no nutritional value.
· Slow down when eating. Give your stomach time to register that it’s full and let your brain know it can stop sending you messages that you need to eat.
· Make water your favorite drink. Avoid alcohol and ditch all carbonated drinks, not just regular Coca-Cola, but diet drinks too!
· Avoid fruit juices. This also applies to “healthy” juices like apple and grapefruit. Fruit juice is digested quickly and then metabolized by the liver into fat, rather than energy.
· Don’t sleep too much or too little. According to research, people who do not get enough sleep tend to accumulate abdominal fat, which is the unhealthiest form because it is metabolically active and accumulates around the organs, increasing the risk of heart disease and cancer.
· Another old classic, but a good one: eat your food on a small plate. Numerous studies have shown that the larger the plate, the larger the portion you are likely to serve yourself. And don’t eat in the kitchen so you won’t be tempted to order more.
· Weigh yourself regularly. This will help you stay on track and motivated. Some studies have shown that people who gain weight lose weight twice as fast as those who do not (link). Don’t get obsessed with it. Keep in mind that daily fluctuations are normal and likely caused by hormones.
· Try not to eat when you are stressed. Whatever the problem, the answer is not in the refrigerator. Have a cup of (green tea), go for a walk, chew (sugarless) gum. Either way, don’t let your emotions get the best of you.
· Finally, if you really want to lose weight (I know this is hard), the best recommendation I can make is to get rid of sugar completely. This includes the “secret sugar” found in almost everything, from salad dressings to bread and many so-called “healthy” options. Because sugar is addictive and the mere taste of it tends to send many of us into a frenzy, it’s easier to quit cold turkey than to try to limit your consumption. There always seems to be an excuse to make an exception: a dinner with friends, a vacation, or a birthday. These exceptions are big problems for your waistline and blood sugar levels. To avoid sugar, get into the fruit habit. I love fresh fruit. Yes, it contains sugar, but it also contains lots of satiating fiber and plenty of valuable nutrients.
Do you feel overwhelmed by this long list? Don’t be discouraged. Just add a few steps each week. Before you know it, you’ll be on the right track and feeling better!
