Tips to Avoid Holiday Weight Gain:
- Eat a light and healthy snack before going to holiday parties so you are less likely to eat too much after you arrive.
- Don't hover around the buffet table where the sights and smells of delicious treats are too tempting.
- Keep your exercise program going. If you do indulge in a few treats, you may wish to increase your daily exercise time to burn off the extra calories.
- Keep your alcohol consumption in check. Alcohol has calories and large amounts of alcohol can deplete thiamine and folate in your body. Besides, who needs the hangover the next day. If you do drink alcoholic beverages, make sure to drink a glass of water between every drink.
- Offer healthy foods at holiday meals. Greens and colorful fruits and vegetables are festive, delicious and healthy. Don't pour on the extra sauces and gravies. Keep your dessert portions tiny.
Weight Gain During the Middle Years
Middle age begins at age 41 and it can be a very interesting time. The kids are older and maybe even out of the house. Your career and professional goals are being met and life (and physical activity) may start to slow down a bit.A slower pace may be nice, but this isn't the time to decrease your physical activity or start eating to many unhealthy foods at this time. Obesity in middle age leads to chronic health problems like cardiovascular disease, diabetes and dementia later in life. If you are already overweight or obese, this is the time to lose weight because the rest of your life depends on it.
Tips for Avoiding Weight Gain During Middle Age:
- Keep physically active. Exercise not only burns calories but prevents muscle loss. The bigger your muscles, the more calories you burn.
- Continue to choose healthy foods. Eat at least five fruits and vegetables each day. Eat fish and lean meats. Enjoy healthy nuts like almonds and walnuts. Choose whole grains. Avoid greasy foods, fried foods, sugary foods and don't over indulge in junk foods.
- If you are overweight or obese, it is time to get serious about your weight. Use a food diary to track your meals. Keep track of the foods you eat and choose only healthy foods. If you are confused, consider speaking with a dietitian or nutritionist to help you choose healthy foods.
- Now that the kids are gone you might find yourself dining in restaurants more often. People who frequently eat in restaurants have a tendency to have problems with weight gain. Watch your portion sizes and make healthy choices. Share your meals or take half of them home with you.
Menopause and Weight Gain
Menopause is a time of change, both physically and emotionally and many women have trouble with weight gain during this time. Good nutrition and exercise is very important now, you need to stay active to keep your bones healthy. Being at a healthy weight and choosing healthy foods like soy, broccoli and cauliflower may help reduce your risk of breast cancer. Keeping a healthy weight will also lower your risk of cardiovascular disease and diabetes.Tips to Avoid Menopausal Weight Gain:
- As always, choose healthy foods and watch your portions. As you age, you will require fewer calories each day. If you don't decrease your calorie intake or increase your activity levels, you will gain weight.
- You might find symptomatic relief with natural methods for menopause symptom relief. This includes a healthy diet and natural dietary supplements like soy, red clover, vitamin B6, vitamin E and omega-3 essential fatty acids.
- Calcium supplements along with vitamin D may help keep your bones healthy. Actually, you should start taking calcium supplements long before menopause.
Sources:
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Roberts SB, Mayer J. "Holiday weight gain: fact or fiction?" Nutr Rev. 2000 Dec;58(12):378-9.
Rosano GM, Vitale C, Tulli A. "Managing cardiovascular risk in menopausal women." Climacteric. 2006 Sep;9(5):19-27.
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