Another January--and a second look

Q: What can I do to manage my weight without a strict diet and exercise programs. It’s January and weight management is on everyone’s mind. …………………….Janice, T

A: The perennial question of weight loss (or gain). Here we are again, another January, another look at what we didn’t accomplish but with an optimistic fresh start of a new year. With that in mind, here are a few suggestions for small life style changes that together will make a huge difference in the outcome. Some you’ve heard before, others might surprise you.

When you are actually eating, make it a beautiful, slow, intentional experience. No more eating at the sink or standing at the counter wolfing the food down. Become the slowest eater at the table. Give your body a chance to register the food.

Start each meal with a broth-based soup, it helps curb the appetite and slows down eating. Use whole grain products such as whole wheat bread, waffles, pizza crust, etc. To fill you up and lower your cholesterol too. If pizza is your weakness, choose the thin crust version and don’t add fatty meats like pepperoni and salami.

Plan each meal with more high fiber fruits and vegetables, filling up the body with fiber and water. This is especially helpful if you don’t drown them in rich sauces and butter. Eating at home as opposed to a restaurant, where you can control what goes into the food, also helps.

Notice when you lay down your fork for a moment. Most people miss this signal. Your body naturally knows when it is done, but we pick up the fork again and continue on. This is the signal to take the plate away and enjoy the company and conversation instead.

Replace one regular soft drink with water or seltzer and save hundreds of calories a week. Replace them all and lose 20 lbs in a year. Diet versions are not a good alternative if weight loss is your goal.

When drinking high calorie beverages, serve them in tall thin glasses and you will drink 25%-30% less juice, wine or whatever you pour. Switch your dinner dishes to a smaller lunch size plate and research shows you can reduce your calorie intake by 100-200 calories a day—10 to 20 lbs per year. Research shows that using this trick of the eye no one felt hungry or even noticed the reduction.

When drinking wine or beer, drink a glass of water between each serving, especially if you are thirsty. Drinking more water and calorie free beverages definitely helps to control weight. Consider adding green tea to your daily intake. Some studies suggest that it’s phytochemicals temporarily rev the body’s calorie burning process.

When you are at risk for a snack attack, chew a big flavor stick of sugarless gum. Nothing else tastes good after that.

Sleeping an extra hour every night could help a person drop 14 lbs. in a year. According to researchers more sleeping reduces mindless eating and being awake longer causes the appetite to rev up making you hungry later at night.

Studies show that women who do yoga, tend to weigh less than others, according to a study in the Journal of the ADA. Yoga proponents appear to have a more “mindful” approach to eating and are less likely to overeat. Excuses be gone! Maybe you think you already do some of these things, if so great! Start with the ones you can manage easily and move on to others. Use 2012 to improve your life, body and mind. You will be glad you did.

Have a question, or is there something you’ve always wondered about? Ask Madalyn invites your questions.

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