New Year, New You: Ingalls offers healthy eating tips for 2016
If you’re hoping to tip the scales in your favor in 2016, it’s easier than you might think. Small changes can make a big difference!
Ingalls Wellness Center Register Dietitian and Certified Diabetes Educator Kim Kramer, R.D., C.D.E., offers simple advice on how to make the new year a “losing proposition.”
Think small. Before you go all gangbusters with an “I’ve got to lose 50 pounds in five months” approach, think “small,” she explains. “Set smaller, more attainable goals,” Kim advises. “If you weigh 250 pounds, aim for a scale number in the 240s. Once you’re in the 240s, set your next goal for the 230s. Work on a decade at a time.” Then treat yourself with non-nutritive rewards like a massage, manicure or new pair of shoes.
Weigh in weekly. Speaking of scales, it’s best to check in once a week vs. once a day. Daily weigh-ins can lead to frustration when the numbers aren’t moving in the direction you’d like. “People can go through quite a few fluid fluctuations in the day, which can be frustrating,” she adds. When you do step on the scale, do it first thing in the morning, after you’ve gone to the bathroom and with as few clothing articles on as possible. Weighing in your “birthday suit” is best! “The number on the scale can become an obsession,” she adds. “Take some of your focus off the weight and put it on how you feel.” Women, in particular, lose inches before they lose pounds; if your clothes fit better, you’re getting results!
Control serving sizes. Super-sizing might seem like a good idea when you’re starving, but the key to successful weight loss is controlling food portions. “Get down to the basics,” she explains, “and start measuring out foods.” That’s especially important for foods like cereal, pasta, ice cream and nuts. “These are things we tend to go overboard with; we fill up bowls and don’t even think about it,” she said.
Don’t skip meals. If you think missing a meal helps you lose weight faster, you’re mistaken; you’ll actually end up eating more. “Eating within one hour of waking up in the morning actually gets the metabolism going,” Kim explained. And try not to go more than four or five hours without a meal, even if it’s a smaller snack like celery and peanut butter. “If you eat lunch at noon and don’t eat dinner until 7 p.m., you’re going to overeat. Bring a healthy snack like cottage cheese and fruit, string cheese and crackers, or something like that to hold you over,” she said.
Make fiber your BFF. Fiber lowers the risk of cancer, can help reduce cholesterol and prevent diabetes. Swap white breads, pastas and rice for whole wheat. Eat more fruits and veggies vs. processed foods. “Fiber expands in our bodies, tricking us into thinking we’re fuller than we are,” she said.
Stay hydrated. Dehydration often masks itself as hunger cravings, so the next time you’re reaching for a cookie, grab a glass of water instead. Your body might really be craving water. Stay hydrated with eight 8-ounce glasses a day, more if you’re working out.
Stay honest. Smartphone apps like MyFitnessPal help you keep track of what you’re eating in a day, and flag you when you’re going over your daily limit. They’re easy to download and use, and when you plug in basic information like your gender, height, weight and weight loss goals, the app gives you a daily calorie target to shoot for. Another helpful resource is www.choosemyplate.gov
Move it AND lose it! Maintaining a healthy weight is all about eating right and moving your body. But when it comes right down to it, eating right makes up 70 percent of the equation. The other 30 percent comes from physical activity. “You definitely need to eat healthier, but exercise makes you feel better and improves cardiovascular health too,” she said.
The Ingalls Wellness Center offers an array of weight loss and educational programs to help you meet your New Year’s resolutions, including the Healthy Lifestyles Weight Management series (which begins Jan. 14) and individual diet counseling. For more information, call 708.915.8850.