Health & Safety

November 21, 2012

Keep holiday weight off your plate

Temps are dropping, holidays are approaching, stress levels are raising and, for many us, our weight starts increasing. In fact, the average American gains approximately two to five pounds between Thanksgiving and New Year’s.

Is it really a problem if a person gains one to two pounds during the holidays? According to TriWest Healthcare Alliance Registered Dietician Jackie Magyar, it can be.

“Most weight put on during the holidays is not lost after the season,” says Magyar. “Year after year, those few pounds can add up, moving an otherwise healthy person into an overweight or obese state.”

Being overweight or obese increases the risk of many diseases and health conditions including:

 

  • Hypertension (high blood pressure)
  • Type 2 diabetes
  • Heart disease
  • Stroke
  • Sleep apnea and respiratory problems
  • Some cancers (endometrial, breast and colon)

 

This holiday season make sure the one thing you aren’t adding to your plate is extra, unwanted pounds. Follow these easy steps:

 

1. Drink plenty of water. You hear about the value of drinking plenty of water every day; the holiday season is no different. Drinking water throughout the day and between meals will keep you feeling full and fully hydrated.

2. Decorate your plate, not just your house. Filling the majority of your plate with colorful fruits and vegetables is a great way to keep calories down. Avoid heavy sauces and creams. Round it all out with lean protein and you will feel full in no time.

3. Remember: good things come in small packages. When you watch your portion size, you can indulge in your favorite dishes and not feel deprived. This is especially true for the days you sit down for the big meals (see tip 6).

4. Go for quality, not quantity. Don’t waste your calorie budget on mindless snacking. Save up for the big ticket items like dinner and dessert–just be sure to watch your portion sizes. And leave some food on your plate at every meal. You’ll be glad the calories you left behind didn’t land on your own behind!

5. Try a food exchange. You exchange gifts, why not food? If you know you can’t make it through Thanksgiving without Aunt Erma’s famous sweet potato casserole, are you willing to exchange some time at the gym for it? If you indulged in too much eggnog, how about heading out for a jog before hitting the sack? Making time for exercise on days you’ve treated yourself can help combat the number of calories you have taken in.

6. Pace yourself on the big days and you can still indulge. Eat light earlier in the day (breakfast, lunch and a small snack) and do not skip meals. This will ensure you won’t be starving by dinner and risk eating too much. When you sit down for the holiday dinner, have a small portion of everything served. This way you won’t feel like you are missing out and can still enjoy all the great food being served.

7. Move it. Speaking of exercise … whether it’s speed walking through the mall, raking piles of leaves, or taking a family walk after dinner, make it your goal to move every day. Movement burns energy, which means you are burning calories. The decision to move a little every day could mean the difference between losing or maintaining your weight this holiday season.

8. Relax and enjoy! The holidays are supposed to be about connecting with family and friends, honoring time-held traditions and creating new ones. Take it easy and don’t take too much on your plate, including extra, unwanted pounds.

 

For more healthy eating tips, visit www.TriWest.com/HealthyLiving.

 




All of this week's top headlines to your email every Friday.


 
 

 

News Briefs August 15, 2014

Fitness Center open Effective Aug. 16, the Rosburg Fitness Center will be open 8 a.m.-8 p.m., Saturdays. For more information, call 661-275-GYM1. CHP, LAPD entrance exam There will be law enforcement opportunity briefs by the California Highway Patrol and entrance exam testing with the Los Angeles Police Department Sept. 9 at the Airman & Family...
 
 
tobacco

Tobacco cessation in-person group classes

Quitting tobacco use can be an uphill battle, but fortunately there are resources to help you overcome this battle. The Health and Wellness Center at Edwards AFB offers confidential small group cessation classes based on the Am...
 
 
school

Edwards Air Force Base schools

Edwards Air Force Base school students return to the classroom Aug. 18. Base officials want to remind Team Edwards to obey posted speed limits and watch out for children walking to and from school.
 

 

Victim Advocate of the month

Name: Staff Sgt. Eli Rodriguez Duty title: Project “Speckled Trout” crew chief Organization: 412th Flight Test Squadron Years in the Air Force: Seven Hometown: Phoenix, Ariz. Why did you become a volunteer victim advocate? I volunteered to be a victim advocate to become part of something that helps the entire community and helps foster a...
 
 
Air Force photo by Rebecca Amber

Education Center hosts 2014 annual education fair

Air Force photo by Rebecca Amber Renetta Watts, University of Maryland Advanced Military Education coordinator, shares school brochures at the annual Education Fair Aug. 13. Watts represented one of 59 schools at the fair that ...
 
 
Air Force photograph by Rebecca Amber

New AF Inspection System changes inspection culture

Air Force photograph by Rebecca Amber Kimberly Strong, 412th Test Wing Inspector General Wing Inspection Team lead, works in the new Management Inspection Communication Tool. Strong is instrumental in organizing Wing Inspection...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>