There's nothing like diet deprivation to make you crave the foods you've had to cut out, but binging on them can wreak havoc with your weight control and carefully counted calories.
Binging simply means you have temporarily lost control over the amount and type of food you planned to eat. So if you're rocking along with your fruit- and veggie-rich diet, but hear your child's birthday cake calling to you from the fridge, you're probably on your way to a binge breakdown. Here's what you can do to help protect your weight loss plan.
Better Weight Control: Budget Calories
Even occasional binging adds unwanted calories to your diet. The key to weight-loss success is to be aware of your weaknesses and actually make room for them in your diet.
"I don't think you should give up everything. That's the key. I have a sweet tooth so I budget in some sweets every day or else I would really be crabby," says Donna L. Weihofen, RD, MS, health nutritionist at the University of Wisconsin in Madison.
Weihofen says she once calculated that a generous slice of gourmet carrot cake could contain as many as 1,400 calories, an entire day's worth of calories for many women. The desire to binge on such a treat would be lessened if you allowed yourself a smaller indulgence. Weihofen, for example, budgets a post-lunch square of chocolate into her daily calories.
Smart dieters find ways to adapt this strategy to their diet plan and achieve the right balance of calories. Andrea Carlton of Jacksonville, Fla., says, "I end up having a sliver of what it is I am craving or, if I am really dedicated during the week, then I make unday my cheat day." The cheat day isn't a binge, but more of a maintenance day — no calorie reduction, but no excess calories taken in either.
Better Weight Control: Managing Temptation
Another balancing option is to avoid temptation entirely when you're at home, and have strategies for when you eat out. In other words, simply don't buy food that will sabotage your weight-loss strategy. "I make sure my children have healthy snacks available, and the not-so-healthy ones are snacks I don't like," explains Charlene Gonzales, a mother of three in Houston.
An approach recommended by Weihofen is to find "calorie bargains" that are similar to the treats you crave. Look for healthier alternatives or "light" versions of favorite snacks. But be sure to read food labels carefully — some reduced-fat treats have more added sugar and are not lower in calories.
Gonzales says that eating out poses the biggest binging threat to her weight-loss success. "I know some women can eat salads when faced with better tasting options at a restaurant, but that's not me," she admits. So she opts for restaurants that she knows have tasty salad and healthy plate options.
Better Weight Control: When You Need Outside Help
Even though the occasional binge adds calories to your day and is a threat to your weight-loss goals, it isn't usually unhealthy. However, when binging becomes a way of life, it may signal an eating disorder that requires professional help to overcome:
Binge-eating disorder is when you binge frequently and feel shame or embarrassment, but cannot stop doing it. People with this disorder are often overweight or obese. Because it is associated with anxiety and depression, it can be treated with some antidepressants.
Bulimia nervosa is when you binge and then try to "purge" or get rid of the calories by vomiting, taking laxatives, fasting, or exercising to an extreme. People with bulimia often appear to be of normal weight, but are obsessed with weight gain or loss, unhappy with their body, and ashamed of their binging and purging. These eating disorders are more common in women, but can also be a problem for men and boys. If you are binging frequently and feel anxious or ashamed, seek help from your doctor.
For the occasional binger who wants to stop the overeating-dieting cycle, you should be able to avoid binging by budgeting calories to include the treats you love. When you find a way to balance these calorie-dense foods with better nutritional choices, you won't be as tempted to overindulge.
Tuesday, June 29, 2010
CARRY ON MEALS PERFECT FOR THE PLANE
Airplane food used to be just bad. Now it’s bad and you have to pay extra for it, if it’s available at all. In addition, options at the terminal may be limited to fast food, and anything you buy costs a fortune. The alternative? Pack an easy-to-make meal and stick it in your carry-on luggage to enjoy during travel. Now, that’s the way to start your vacation or get a business trip off on the right foot!
Meal Planning: What You Can and Can't Carry On
These days, making sure your food is healthy and stored in a safe way aren't the only things you have to keep in mind when preparing a meal for your flight. You also have to consider what the Transportation Security Administration (TSA) allows you to take on an airplane.
Liquids still have a 3-ounce limit (exceptions are only for liquid medication, breast milk, and baby formula), so drinks are out until you pass through security. If you don’t want to rely on the beverage cart onboard the airplane, you’ll need to pick up bottled beverages on the way to your gate. Buy a large bottle of water, and possibly milk or juice if you have children, to get you through the flight, suggests David Lytle, editorial director of Frommers.com, the travel-guide Web site.
Food that you take through security must be wrapped or contained in some way. The exception is whole, fresh fruits; as long as they are uneaten and unpeeled, they do not need to be wrapped or in a container. Foods can be partially eaten, but they must be wrapped up before going through security.
In-Flight Food: Easy Meals and Snacks
Looking for ideas on what to bring with you to the airport? Try to put together an assortment of items that include some form of protein, which will help keep hunger under control until you’ve landed. The following list of healthy snacks and foods can be combined to make easy meals that will tide over most adults and kids alike:
Crackers with cheese or peanut butter
Pretzels
Popcorn
Fresh or dried fruit
Trail mix
Nuts
Granola bars
Sandwiches on whole-grain bread with cheese or peanut butter
Fresh-cut vegetables, like celery or carrots
Rice cakes
Low-fat or baked chips
Beef jerky
"A quick and portable snack list would include trail mix with dried fruit or just plain nuts and dried fruit. This is a good source of protein and some terrific antioxidants," says dietitian Roberta Anding, MS, RD, an instructor in the adolescent and sports medicine section of the Baylor College of Medicine in Houston and a spokeswoman for the American Dietetic Association. "If sodium is not a problem, then beef jerky is quick and portable and does not spoil. This additional protein can help to stave off hunger."
Other Travel-Friendly Tips for Easy Meals
Here are several other pointers you should keep in mind:
Keep it solid. As a general rule, solid foods can get through security, but anything of a liquid or gel consistency probably won't. For this reason, stay away from foods like yogurt, applesauce, pudding, and gelatin.
Avoid bringing foods that are oven-hot or refrigerator-cold. According to safety guidelines from the United States Department of Agriculture, two hours is the limit for hot and cold foods to stay fresh once they’ve been taken out of the oven and refrigerator, respectively. Insulated bags may help, but with common travel delays, many hours could pass between the time you leave home and your flight’s actual takeoff.
Shop wisely at the gate. You can, of course, buy meals and snacks once you've gone through security, and many airports now have healthy meal options like fresh sandwiches and salads that you can take onboard.
Be mindful of other passengers. Lytle also recommends that, as a common courtesy to other travelers, you consider how the foods that you bring on board will make the plane smell. "There are a lot of things to think about when you're in a contained space — you are not the only person on the plane," he says. "Your behavior does affect other people, and we're all in it together." Try staying away from strong-smelling, and often unhealthy, foods like pizza, French fries, and anything over laden with onions or garlic.
No matter where you're headed, you can get your trip off to a healthy start by bringing along some homemade snacks to enjoy on your flight. You'll arrive at your destination feeling satisfied and energized — and you won't have wasted a dime on bad plane food!
Meal Planning: What You Can and Can't Carry On
These days, making sure your food is healthy and stored in a safe way aren't the only things you have to keep in mind when preparing a meal for your flight. You also have to consider what the Transportation Security Administration (TSA) allows you to take on an airplane.
Liquids still have a 3-ounce limit (exceptions are only for liquid medication, breast milk, and baby formula), so drinks are out until you pass through security. If you don’t want to rely on the beverage cart onboard the airplane, you’ll need to pick up bottled beverages on the way to your gate. Buy a large bottle of water, and possibly milk or juice if you have children, to get you through the flight, suggests David Lytle, editorial director of Frommers.com, the travel-guide Web site.
Food that you take through security must be wrapped or contained in some way. The exception is whole, fresh fruits; as long as they are uneaten and unpeeled, they do not need to be wrapped or in a container. Foods can be partially eaten, but they must be wrapped up before going through security.
In-Flight Food: Easy Meals and Snacks
Looking for ideas on what to bring with you to the airport? Try to put together an assortment of items that include some form of protein, which will help keep hunger under control until you’ve landed. The following list of healthy snacks and foods can be combined to make easy meals that will tide over most adults and kids alike:
Crackers with cheese or peanut butter
Pretzels
Popcorn
Fresh or dried fruit
Trail mix
Nuts
Granola bars
Sandwiches on whole-grain bread with cheese or peanut butter
Fresh-cut vegetables, like celery or carrots
Rice cakes
Low-fat or baked chips
Beef jerky
"A quick and portable snack list would include trail mix with dried fruit or just plain nuts and dried fruit. This is a good source of protein and some terrific antioxidants," says dietitian Roberta Anding, MS, RD, an instructor in the adolescent and sports medicine section of the Baylor College of Medicine in Houston and a spokeswoman for the American Dietetic Association. "If sodium is not a problem, then beef jerky is quick and portable and does not spoil. This additional protein can help to stave off hunger."
Other Travel-Friendly Tips for Easy Meals
Here are several other pointers you should keep in mind:
Keep it solid. As a general rule, solid foods can get through security, but anything of a liquid or gel consistency probably won't. For this reason, stay away from foods like yogurt, applesauce, pudding, and gelatin.
Avoid bringing foods that are oven-hot or refrigerator-cold. According to safety guidelines from the United States Department of Agriculture, two hours is the limit for hot and cold foods to stay fresh once they’ve been taken out of the oven and refrigerator, respectively. Insulated bags may help, but with common travel delays, many hours could pass between the time you leave home and your flight’s actual takeoff.
Shop wisely at the gate. You can, of course, buy meals and snacks once you've gone through security, and many airports now have healthy meal options like fresh sandwiches and salads that you can take onboard.
Be mindful of other passengers. Lytle also recommends that, as a common courtesy to other travelers, you consider how the foods that you bring on board will make the plane smell. "There are a lot of things to think about when you're in a contained space — you are not the only person on the plane," he says. "Your behavior does affect other people, and we're all in it together." Try staying away from strong-smelling, and often unhealthy, foods like pizza, French fries, and anything over laden with onions or garlic.
No matter where you're headed, you can get your trip off to a healthy start by bringing along some homemade snacks to enjoy on your flight. You'll arrive at your destination feeling satisfied and energized — and you won't have wasted a dime on bad plane food!
Wednesday, June 16, 2010
DOES MUSCLE WEIGH MORE THAN FAT?
Like a lot of people, you might think that muscle weighs more than fat.
“When I hear this statement, I always think of the old riddle: Which weighs more, a pound of feathers or a pound of bricks?” says Laura Stusek, MS, fitness coordinator for Westminster College in Salt Lake City, Utah. “A pound is a pound!”
Muscle vs. Fat: Clearing Up the Misconception
Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a diet and part of your goal is the lean look of muscle, not the flabby look of fat.
So why do people say muscle weighs more than fat?
“I find people make this statement when they put on weight,” says Stusek. “One person will say, ‘I gained three pounds and I’ve been working out.’ The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercisers to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.”
Muscle vs. Fat: The Truth
The first step in a successful diet and exercise program is to banish the idea that muscle weighs more and is therefore bad. In fact, Stusek recommends tossing out the scale altogether.
“I try to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed,” Stusek advises. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.”
Muscle vs. Fat: The Benefits of Muscle
In fact, not only should dieters stop thinking of muscle as the enemy, they should embrace it as their friend.
Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle.
Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
Muscle vs. Fat: Ways to Gain Muscle
There’s no doubt cardio workouts such as jogging, cycling, and walking are important for calorie burning and good health. But strength training is vital, too. “Of course, we always think of lifting weights to put on muscle, and many fear they will become ‘bulky,’” says Stusek. “Women need to stop worrying about this.”
There are plenty of options to build muscle, ranging from free weights to resistance bands and even plain old soup cans. Stusek recommends enlisting the help of a personal trainer to design a balanced, full-body workout for the best results. “Or if you want to bulk up, lift heavy weights and do low repetitions,” she says. And two or three times a week, with at least one day off in between for muscle recovery, is sufficient.
Ultimately, building muscle mass is a good thing. So find some enjoyable exercises and get lifting.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
“When I hear this statement, I always think of the old riddle: Which weighs more, a pound of feathers or a pound of bricks?” says Laura Stusek, MS, fitness coordinator for Westminster College in Salt Lake City, Utah. “A pound is a pound!”
Muscle vs. Fat: Clearing Up the Misconception
Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a diet and part of your goal is the lean look of muscle, not the flabby look of fat.
So why do people say muscle weighs more than fat?
“I find people make this statement when they put on weight,” says Stusek. “One person will say, ‘I gained three pounds and I’ve been working out.’ The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercisers to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.”
Muscle vs. Fat: The Truth
The first step in a successful diet and exercise program is to banish the idea that muscle weighs more and is therefore bad. In fact, Stusek recommends tossing out the scale altogether.
“I try to get people to think about how they are feeling, how their clothes are fitting, and how their body has changed,” Stusek advises. “It’s a hard thing to do sometimes. The focus should not just be the number on the scale. If we only did things to make ourselves weigh less, we wouldn’t necessarily be healthier.”
Muscle vs. Fat: The Benefits of Muscle
In fact, not only should dieters stop thinking of muscle as the enemy, they should embrace it as their friend.
Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle.
Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
Muscle vs. Fat: Ways to Gain Muscle
There’s no doubt cardio workouts such as jogging, cycling, and walking are important for calorie burning and good health. But strength training is vital, too. “Of course, we always think of lifting weights to put on muscle, and many fear they will become ‘bulky,’” says Stusek. “Women need to stop worrying about this.”
There are plenty of options to build muscle, ranging from free weights to resistance bands and even plain old soup cans. Stusek recommends enlisting the help of a personal trainer to design a balanced, full-body workout for the best results. “Or if you want to bulk up, lift heavy weights and do low repetitions,” she says. And two or three times a week, with at least one day off in between for muscle recovery, is sufficient.
Ultimately, building muscle mass is a good thing. So find some enjoyable exercises and get lifting.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
7 REASONS TO EAT MORE EGGS
Who doesn’t love eggs? Whether scrambled, hard-boiled, poached, or folded into an omelet, eggs are versatile and tasty. Even better, eggs are a powerhouse of nutrition in a healthy diet and a great low-calorie addition to a weight-loss diet. With only 15 calories each, hard-boiled egg whites, for instance, can help you stick to your diet — the protein in them helps you feel full and being low in calories make them a great snack.
The Egg: Diet Facts
It’s time to get reacquainted with the egg, a great food whether you’re on a diet or just looking to manage your weight.
1.The egg is a low-calorie powerhouse. “The egg is a great source of nutrition and especially brain food,” says Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston. “With only 80 calories per large egg and a useful 6 grams of protein, it can be scrambled or even fried with just a dab of butter and still come in at under 100 calories.”
2.Eggs have vitamins and other nutrients. Besides providing protein (making you feel full longer), an egg supplies many essential nutrients including vitamin A, the B vitamins B-12, riboflavin, and folacin, and the minerals iron, phosphorus, and zinc, along with choline and DHA, essential nutrients for brain health.
3.The egg has less cholesterol than we thought. It turns out early tests measured falsely high for the amount of cholesterol in an egg, unfairly giving it a bad rap. According to recent research from the U.S. Department of Agriculture, one large egg has 213 milligrams of cholesterol. Testing is also under way in the egg industry to see if that amount can be further reduced.
4.Egg whites can be part of your daily menu. It’s best to eat no more than three or four whole eggs per week, but egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, so dieters can eat as many as they want. Not only that, egg whites taste better than store-bought egg substitutes.
5.Eggs make a great weekend breakfast. “One great role eggs can play is in making weekend food seem special without overdosing on calories,” says Dr. Roberts. “For example, scrambled eggs and whole-wheat toast or a fried egg and Canadian bacon on Sunday morning can become a special weekend breakfast without adding anything to calories beyond a regular weekday cereal meal.”
6.Eggs are an inexpensive protein source. Eggs are economical, especially when compared to steak or even a hamburger.
7.Eggs aren’t only for breakfast. “Think like the French and don’t dismiss eggs as a great dinner food,” says Roberts. “It takes a mere couple of minutes to whip up an omelet, so you can keep eggs in the fridge for quick dinners when you get home and are too tired to cook or go out. A two-egg omelet with a slice of whole-wheat toast and an apple or orange is a great weight control meal.”
Now that the egg has been cleared of any wrongdoing, think of it next time for breakfast, lunch, dinner, or even a quick healthy snack.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
The Egg: Diet Facts
It’s time to get reacquainted with the egg, a great food whether you’re on a diet or just looking to manage your weight.
1.The egg is a low-calorie powerhouse. “The egg is a great source of nutrition and especially brain food,” says Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston. “With only 80 calories per large egg and a useful 6 grams of protein, it can be scrambled or even fried with just a dab of butter and still come in at under 100 calories.”
2.Eggs have vitamins and other nutrients. Besides providing protein (making you feel full longer), an egg supplies many essential nutrients including vitamin A, the B vitamins B-12, riboflavin, and folacin, and the minerals iron, phosphorus, and zinc, along with choline and DHA, essential nutrients for brain health.
3.The egg has less cholesterol than we thought. It turns out early tests measured falsely high for the amount of cholesterol in an egg, unfairly giving it a bad rap. According to recent research from the U.S. Department of Agriculture, one large egg has 213 milligrams of cholesterol. Testing is also under way in the egg industry to see if that amount can be further reduced.
4.Egg whites can be part of your daily menu. It’s best to eat no more than three or four whole eggs per week, but egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, so dieters can eat as many as they want. Not only that, egg whites taste better than store-bought egg substitutes.
5.Eggs make a great weekend breakfast. “One great role eggs can play is in making weekend food seem special without overdosing on calories,” says Dr. Roberts. “For example, scrambled eggs and whole-wheat toast or a fried egg and Canadian bacon on Sunday morning can become a special weekend breakfast without adding anything to calories beyond a regular weekday cereal meal.”
6.Eggs are an inexpensive protein source. Eggs are economical, especially when compared to steak or even a hamburger.
7.Eggs aren’t only for breakfast. “Think like the French and don’t dismiss eggs as a great dinner food,” says Roberts. “It takes a mere couple of minutes to whip up an omelet, so you can keep eggs in the fridge for quick dinners when you get home and are too tired to cook or go out. A two-egg omelet with a slice of whole-wheat toast and an apple or orange is a great weight control meal.”
Now that the egg has been cleared of any wrongdoing, think of it next time for breakfast, lunch, dinner, or even a quick healthy snack.
By Kristen Stewart
Medically reviewed by Pat F. Bass III, MD, MPH
OH THAT NIGHTTIME SNACK
A nighttime snack isn’t always harmful, but if you understand the reasons behind late-night eating and then modify your diet accordingly, chances are your midnight cravings will be reduced or eliminated, and weight loss can move full steam ahead.
Simple as it seems, many people overeat in the evening because they have not consumed enough calories during the day. Skipping breakfast, starting the day with foods high in sugar, and limiting your food to lose weight all make it harder for your body to sustain itself later into the evening.
Besides hunger, a nighttime snack can stem from stress, boredom, or habit. "Emotions and feelings like depression, anxiety, sadness, and frustration also trigger eating, particularly in people who have not developed healthy coping strategies to deal with negative emotions," says Cathy Leman, RD, a personal trainer and owner of NutriFit, Inc., nutrition consultants in Glen Ellyn, Ill.
Leman also notes that any positive psychological effects of eating tend to wear off quickly, leaving the person with a full belly, stressed digestive system, and unsettled sleep at night.
"Eating at night when you aren't hungry feeds a vicious cycle," says Michelle May, MD, author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. "You wake up in the morning feeling guilty and not hungry for breakfast, so you starve yourself all day to pay penance and binge again at night, or by mid-morning you are starving so you grab whatever is in the break room — usually doughnuts or bagels — which begins a downward spiral of overeating and guilt that lasts into the night again."
Nighttime Snack: Fight the Urge
To stave off the urge for a nighttime snack and to stick with your weight-loss strategy, keep your metabolism rolling during the day by eating breakfast and getting adequate portions of fruits, vegetables, healthy grains, and proteins. Then, if the urge for a nighttime snack arises, Dr. May recommends asking yourself, "Am I hungry?” She suggests look for physical signs that you need food. "Your metabolism doesn't shut off at 7:01 p.m.,” May says. “The problem is that most after-hours eating is not done because you need fuel, so the calories you consume are stored."
Eating out of boredom or habit can be controlled by introducing a new hobby that keeps your mind engaged. Sewing, reading, and playing cards are good options. "Finding an alternative can help develop a different habit that doesn't include food," says Leman.
Emotional eating is trickier to curb. Just as finding a new hobby engages your mind, it also helps you separate mentally from the stress of your day. Another strategy is to find a way to ease into the change of pace at night. An evening walk, yoga, and sipping herbal tea are effective ways to transition to a relaxed state of being.
Nighttime Snack: Give Yourself the Go-Ahead
Many people think late-night eating causes weight gain, but it's not when you eat that matters, it's what and how much you eat. If you find that you are truly hungry late at night, wait 10 minutes to shift the focus away from food, then if the craving doesn't subside, choose a small portion of a healthy nighttime snack such as yogurt, fruit, popcorn, rice cakes, low-fat cottage cheese, turkey deli meat, or crackers and low-fat cheese. Says Leman, "Giving in can sometimes stave off a binge later."
Simple as it seems, many people overeat in the evening because they have not consumed enough calories during the day. Skipping breakfast, starting the day with foods high in sugar, and limiting your food to lose weight all make it harder for your body to sustain itself later into the evening.
Besides hunger, a nighttime snack can stem from stress, boredom, or habit. "Emotions and feelings like depression, anxiety, sadness, and frustration also trigger eating, particularly in people who have not developed healthy coping strategies to deal with negative emotions," says Cathy Leman, RD, a personal trainer and owner of NutriFit, Inc., nutrition consultants in Glen Ellyn, Ill.
Leman also notes that any positive psychological effects of eating tend to wear off quickly, leaving the person with a full belly, stressed digestive system, and unsettled sleep at night.
"Eating at night when you aren't hungry feeds a vicious cycle," says Michelle May, MD, author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. "You wake up in the morning feeling guilty and not hungry for breakfast, so you starve yourself all day to pay penance and binge again at night, or by mid-morning you are starving so you grab whatever is in the break room — usually doughnuts or bagels — which begins a downward spiral of overeating and guilt that lasts into the night again."
Nighttime Snack: Fight the Urge
To stave off the urge for a nighttime snack and to stick with your weight-loss strategy, keep your metabolism rolling during the day by eating breakfast and getting adequate portions of fruits, vegetables, healthy grains, and proteins. Then, if the urge for a nighttime snack arises, Dr. May recommends asking yourself, "Am I hungry?” She suggests look for physical signs that you need food. "Your metabolism doesn't shut off at 7:01 p.m.,” May says. “The problem is that most after-hours eating is not done because you need fuel, so the calories you consume are stored."
Eating out of boredom or habit can be controlled by introducing a new hobby that keeps your mind engaged. Sewing, reading, and playing cards are good options. "Finding an alternative can help develop a different habit that doesn't include food," says Leman.
Emotional eating is trickier to curb. Just as finding a new hobby engages your mind, it also helps you separate mentally from the stress of your day. Another strategy is to find a way to ease into the change of pace at night. An evening walk, yoga, and sipping herbal tea are effective ways to transition to a relaxed state of being.
Nighttime Snack: Give Yourself the Go-Ahead
Many people think late-night eating causes weight gain, but it's not when you eat that matters, it's what and how much you eat. If you find that you are truly hungry late at night, wait 10 minutes to shift the focus away from food, then if the craving doesn't subside, choose a small portion of a healthy nighttime snack such as yogurt, fruit, popcorn, rice cakes, low-fat cottage cheese, turkey deli meat, or crackers and low-fat cheese. Says Leman, "Giving in can sometimes stave off a binge later."
Subscribe to:
Posts (Atom)