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Don’t hate the scale all of us tend to notice a few extra pounds after the holiday season. The good news is that recent research indicates that we don’t really gain as much weight as we think we do. On average, most individuals only gain approximately 1-2 pounds. While this may put our minds at ease in the short run, over the years these pounds can add up and become permanent, thus putting one at increased risk for increased cholesterol, heart disease, diabetes and other complications conditions that can ultimately pose significant health risks for women of every age. So what can one do to begin shedding holiday weight? By taking a few simple guidelines and using common sense, one can make a fresh start in the New Year and take steps to begin shedding any holiday weight. Don’t crash and burn Those who drastically cut calories to lose weight with a crash diet are not losing fat, but rather only a temporary loss of fluid. Try spreading out caloric intake throughout the day with three to six small meals. This “grazing” will help to keep one’s metabolism active, helping to lose fat, not fluid. Focus on portion control If you continue to indulge in holiday-style eating, the pounds will continue to pile on. Remind yourself on a regular basis that the holidays are over. Limit snacking and revert to a schedule of sensibly prepared meals at regular intervals. Get rid of leftovers Just because fattening holiday foods are in the house doesn’t mean you have to eat them. Get rid of all of the leftover chips, pies, candy and other calorie-laden foods so you won’t feel pressured to eat them. Shop sensibly If you know it will not help your diet, why buy it in the first place? Make it a rule not to buy excess treats or other foods that will get in the way of a sensible diet. Instead, use the money you would otherwise spend on healthy foods you might not otherwise purchase or keep track of how much you spend on snacks and put it in a “piggy bank.” Check on it in six months or a year, you may be surprised on how much you’ve saved! Undergo a physical If you haven’t visited your physician in recent memory, the New Year marks an ideal time to take a moment for yourself and appraise your overall health. A quick physical exam and chat with your doctor can help you gain fresh perspective on steps you need to take to optimize your health. They can make recommendations for a medically supervised weight loss plan, if necessary, and offer valuable information for ensuring your long-term health. Begin exercising Beginning a simple exercise regimen is a great step to mitigating many health issues weight loss in particular. Depending on your schedule, exercise can take the form of simple things like taking a spirited walk around the neighborhood or walking stairs instead of taking elevators to more involved activities such as going to the gym and setting up a supervised program with a certified trainer. Also, scheduling your exercise in your day-planner or Palm Pilot is a simple tool for eliminating the “I don’t have time” excuse. IMPORTANT NOTE: Avoid overexercising or committing to an overly aggressive program as this can lead to burnout that will cause one to abandon exercising altogether. Drink lots of water However obvious it may seem, drinking more water is something that helps with losing weight. Keep a water bottle handy throughout the day and refill it often. Furthermore, cut down on servings of soda or other beverages by adding lots of ice. This helps both to cut calories of your drinks and to add additional water to your diet. The holidays are a wonderful time and we shouldn’t feel too guilty about having indulged a bit with delicious holiday foods and snacks. Now, however, it is important to realize that the season has come to a close and that we should get back into the routine of minding what we eat and exercising regularly. After all, swimsuit season will be here before we know it.m Dr. Mary O’Toole is a board certified OB/Gyn and principal member of Orange Coast Women’s Medical Group in Laguna Hills, one of Southern California’s foremost medical practices dedicated exclusively to treating women. Information: www.ocwmg.com or call 949.829.5500. |
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