The holiday season is the next time when we tend to gain weight. In fact it's a common time to put on an extra pound or two. That may not seem like much, but it adds up over the years. Many people indulge themselves with the good intentions of making New Years resolutions, but why not get a head start on January and stay healthy during the holidays?
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 extra calories you don't need and large amounts can deplete thiamine and folate in your body. Besides, who needs the hangover the next day? If you're determined to indulge, make sure to drink a glass of water between every adult beverage.
- Offer nutritious 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 YearsMiddle 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 lifestyle pace may be nice, but this isn't the time to decrease your physical activity. Don't start eating too much junk food now, either. Obesity in middle age leads to chronic health problems like cardiovascular disease, diabetes and dementia later in life.
If you're 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.
- If you are overweight or obese, it is time to get serious about your weight. Use a food diary to track your meals. If you're not sure how to eat right, speak with a dietitian or nutritionist.
- 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.
- Continue to choose nutritious foods:
Menopause and Weight GainMenopause is a time of change, both physically and emotionally and many women have trouble with weight gain during this time. Exercise is very important now; you need to stay active to maintain a healthy weight and keep your bones strong. Choose nutritious foods like soy, broccoli and cauliflower -- they 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 healthful foods and watch your portions. You will require fewer calories as you age. If you don't decrease your calorie intake or increase your activity levels, you'll gain weight.
- Some diet changes and dietary supplements might give you some relief from menopausal discomfort. This includes increasing your fruit and vegetable intake and adding dietary supplements like soy, red clover, vitamin B-6, vitamin E and omega-3 fatty acids.
- I've also got some tips for getting used to eating with dentures.
- Calcium supplements along with vitamin D may help keep your bones healthy. Actually, you should start taking calcium supplements long before menopause.
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