Good afternoon everyone!
Let's discuss some tips for maintaining weight
Many people have gained a few pounds since the start of the pandemic. Is this the case for any of you?
Last week we discussed a few things that don't work including severely restricting calories, having a quick fix mindset, and relying on willpower. Today let's discuss some things that do work!
One simple thing we can do is add more veggies to our plate. Veggies are full of vitamins, minerals, fiber, an antioxidants. They are also very filling so by eating plenty of veggies you will have less room for other less healthy high calorie foods.
Another thing that can help in maintaining a healthy weight is to eat whole foods instead of processed foods. For example instead of that morning muffin or bagel, start your day with a bowl of whole grain cereal or oatmeal topped with your favorite fruit, and low fat high protein milk of your choice (so many good milk choices these days!)
Drinking enough water is next- studies show that water can help boost the metabolism, decrease appetite, and water is needed for so many bodily functions including healthy circulation, digestion, and waste elimination. Unfortunately as we age the sensation of thirst diminishes and medications exacerbate the problem. By the time many of us feel thirst we might actually be in the dehydration zone. It is estimated that women need a minimum of 11 cups per day and men need 15 but much of that can come from your food if you're eating a diet high in fruits and vegetables so ideally aim for 8 to 12 cups per day. If you have a hard time drinking plain water feel free to add a slice of lemon or cucumber, or any other fruit or vegetable that you enjoy.
My 4th tip - stay active! All activities count including household chores, recreation and leisure activities, and organized fitness programs. Try to get some activity in everyday.
Tip #5- Mindfulness - pay close attention to your body's hunger and fullness cues, pay attention while you're eating, eat slowly and thoughtfully. Try to avoid doing other activities while you are eating. If you feel the urge to eat out of boredom find an alternative activity that you can do when that happens.
#6- curb alcohol consumption and empty calories. Have healthy low calorie beverages and snacks handy to help you avoid the urge!
Those are my tips for the day! Does anyone have comments or questions?
How can I stop eating
Well, you don't want to stop eating completely. If the problem is that you're eating at times that you should not be eating, find an alternative activity. Something that you automatically do when the urge arises to eat when it's not really time to eat.
I get stressed out and I eat to much
This is a common situation, what can you do instead of eating when you get stressed?
If the problem is you're not eating healthfully, the key is to plan your meals ahead, have healthy options readily available.
Can you go for a walk instead? Green exercise has both mental and physical benefits, and it doesn't need to be a long walk.
I’m studying a course online at home I haven’t been studying for 4 months because I was busy at work and other stuff I haven’t look at it I been playing the PS4 walking and watching tv and going to work 3 weeks ago I submitted my exam video to my teachers and I have to wait 5 weeks to get my results for my practical assessment that I submitted
That's just a suggestion, any positive activity that will take you away from the kitchen and help to alleviate the stress. Most likely eating when you're stressed just makes you more stressed because it's not something you want to be doing.
If a study will it help me to stop eating of exercise like walking or play the PS4 ?
Is your kitchen close to where you study? Physical distance is probably a good thing in this case.
Please join me again next week and in the meantime feel free to reach out if you have any questions. Stay well!