Saturday, January 22, 2011

Are You Always Hungry?

Question: It seems as if I'm always hungry. What should I eat to curb my appetite between meals?

Answer: The best things to eat when you're hungry are fruits and vegetables because they're filling yet low in calories. I also like to drink plenty of water throughout the day to help keep me satisfied. A handful of nuts or a 4-ounce container of low-fat yogurt should do the trick as well (the protein will help tide you over until your next meal). Eating healthy snacks is your best bet, but there are other things you can do to fight those hunger pangs — go for a walk around the block or try doing yoga to improve circulation. Just do something fun to get your mind off food, and remember, you can do it!

Wednesday, January 19, 2011

Does "Fat Free" Mean "Calorie Free"?

When fat-free and reduced-fat snack foods like cookies and chips flooded the market a few years back, they were heralded as a major advance in the battle against obesity. Not to miss the bandwagon, makers of foods that never contained fats to begin with — like pretzels and gummy bears — proudly added the words "fat free" to their labels.

But soon people began to see that fat-free foods weren't the answer they had been hoping for. Instead, they found that even though they were eating less fat by choosing these foods, they were still eating far too many calories and gaining weight.

One problem was that many people took "fat free" to mean "calorie free." In fact, fat-free foods can contain nearly the same number of calories as the original versions. For example, one brand of reduced-fat sandwich cookies contains 150 calories per serving, while the original version contains 160 calories per serving. That isn't a very significant difference.

Another problem was that many fat-free snacks aren't very filling for their calorie count, so it's easier to eat a lot of calories and still not feel full. Compare how satisfied you'd feel after eating a few fat-free cookies to how you might feel after eating 5 cups of air-popped popcorn or 3 cups of watermelon chunks, for example. All of these portions have the same number of calories — about 150 — but there's a big difference in how "full" you'd feel when you were done.

The bottom line is that there's more to losing weight and keeping it off than just cutting out fat. Remember, fat free is only one part of the story. Don't be deceived. Remember to read labels, count calories, and compare fat-free options with other healthy choices.

A Gym-Free Cardio Workout

To get a good cardiovascular workout, you don't need a gym membership, a fitness class, or expensive equipment. Consider the following nongym options to get your blood pumping. (Note that the number of calories burned is based on a weight of 150 pounds. If you weigh less, you'll burn fewer calories; if you weigh more, you'll burn more.)

  • Walking: Strap on your sneakers and burn between 200 and 300 calories an hour, depending on your speed.
  • Running: When you're ready, pick up the pace and burn between 250 and 400 calories per half hour spent pounding the pavement.
  • Bicycling: Dust off that bike, take it for a spin, and burn about 500 calories an hour.
  • In-line skating: Dig those in-line skates out of the closet and burn up to 800 calories an hour.
  • Cross-country skiing: If you live in an area that gets snow in the winter, hit the trails. You'll burn between 300 and 500 calories an hour, depending on the terrain and your intensity.
  • Jumping rope: Get in touch with your inner child with this old recess pastime that can burn 180 calories in 20 minutes.

Regardless of the activity you choose, remember to start slow and build intensity over time. Aim for a pace that gets your blood pumping but leaves you able to comfortably carry on a conversation. If you have any orthopedic issues, it's best to choose lower-impact activities, such as walking and bicycling. Both are a great way to stay active.

Stop the Backsliding!

We all face challenges as we try to improve our lifestyle! If you started out great but have stopped measuring your portions or keeping your Food Log, don't worry! These are common challenges, and you can overcome them!

To get back on track, let's get back to basics.

  • Portions count. Remember that the key to sensible portions is right in your kitchen cabinet! If you've stopped measuring, it's good to revisit your bowls — think of them as measuring tools and not just a means to get your amazing dinner on the table!
  • Choose the right foods. I know how easily fattening snacks, junk food, and soda can sneak back into your diet. If it's just one food, try taking it out of your cabinet. Sometimes just eliminating the temptation — throw it away, put it out of reach, don't buy it again — can make a big difference!
  • Get moving. Exercise is the absolute best way to jump-start your weight loss! Even a few minutes counts! Take a short walk, stand while you talk on the telephone, walk instead of drive to a nearby store. These simple activities can give you energy and make you feel great!
  • Get motivated. "You're doing a great job!" Sometimes hearing those words is all it takes to get you back on track! Have you tried visiting my Message Boards? You'll find folks who are working through the same challenges — and succeeding! Plus, you'll be able to discuss your concerns and offer support to others. What a perfect way to get back on track!