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7
Ways to Jump-Start Your Weight Loss Plan This Fall
Why wait for January? Fall is the perfect time to
launch a diet and fitness program
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature
During the free-form days of summer, vacations,
picnics, and carefree attitudes can all get in the
way of healthy eating and weight control.
January may be the traditional time to start a
weight loss program, but with kids back in school
and routines becoming more structured, fall is the
perfect time to launch a diet and fitness regimen.
Even
the fall weather can serve as an inspiration to be
active and eat more healthfully. It's the perfect
time of year to hit the hiking trail, or bite into a
crisp, delicious apple. Just breathing the fresh
fall air makes you feel healthier.
In
fact, in a survey of 1,500 moms conducted by the
National Dairy Council's "3-A-Day of Dairy" program,
participants said fall is the ideal season to
jump-start healthy eating and exercise programs.
The
moms said they look forward to getting back to their
regular routines (53%) and having more time to focus
on themselves (41%) when their kids go back to
school. They ranked summer second (behind the winter
holidays) as the time of year when they tended to
put on the most weight.
"Routines are ideal for helping people, especially
moms, find time to fit in fitness, prepare healthier
meals and make sure they take care of their own
personal health needs," says Cynthia Sass, MPH, MA,
RD, an American Dietetic Association spokeswoman.
"The
combination of more free time, regular routines, and
the beautiful fall weather is an inspiration to eat
better and be more active outdoors."
A Bounty of Fall Foods
Sass
suggests seeking out farmers' markets to select from
the nutritious bounty of fall produce.
"Eating foods in season tastes best because of the
peak flavors," she says. "Find a new recipe, or use
a food in a different way than before."
For
example, pumpkin is great for far more than pie. How
about pumpkin soup, toasted pumpkin seeds, or even a
pumpkin smoothie?
"Toss some pumpkin, skim milk, and pumpkin pie
spices into a blender for a nutritious breakfast or
snack loaded with protein and lots of nutrients,"
suggests Sass.
More
suggestions: Stir apples into garden or chicken
salads. Or make a mock cobbler by mixing cut-up
apples (leave the peel on for more fiber), a
teaspoon of brown sugar, a squeeze of lemon juice,
and a pinch of cinnamon into the microwave for 5
minutes – it makes a delicious treat or oatmeal
topping.
Also, hearty soups are a terrific vehicle for all
sorts of nutritious and delicious fall vegetables.
"Soups are super-filling, easy to make and freeze
well," says Ellie Krieger, RD, host of the Food
Network's Healthy Appetite show. "Make them with
lots of vegetables and broth, instead of cream, for
satisfying meals the whole family will enjoy."
7 Ways to Jump-Start Weight Loss
If
you need help getting started, here are seven expert
tips to help you jump-start your weight loss this
fall:
Control your cravings.
In the 3-A-Day survey, 52% of the moms said cravings
were their biggest challenge in losing weight.
Eating every few hours will prevent hunger, keep
your blood sugar stable, and reduce cravings, says
Sass. "Moms are so busy they tend to go too long
without eating, then end up eating too fast, or the
wrong kind of foods," she says. One trick is to plan
ahead: Bring along a baggie full of unsalted nuts
and dried fruit for when hunger strikes. If sweet
cravings are your downfall, Sass recommends
chocolate – a few small pieces, that is. Let it melt
slowly in your mouth so you can really savor the
taste. Don't avoid the foods you crave; just eat
them in small portions.
Lace up your sneakers.
Half the surveyed moms wanted to lose more than 20
pounds but 72% said they had 30 minutes or less to
devote to exercise each day. "Something is better
than nothing … even if it is 10 minutes in the
morning and 10 minutes at night," says Sass. "It
does not need to be formal; just find ways to add
more steps into your day." If you make exercise
social (such as walking with a neighbor), it's more
fun, less of a chore, and more likely to become
routine. Owning a dog is another great way to get
more exercise, as they need to be taken on walks
regularly.
Don't fail to plan.
Write down your master plan for how you'll fit in
fitness and eat healthier and factor it in as you
plan schedules for the new school year. "It is not
enough to say you are going to exercise daily; you
need to be more specific, such as going to the gym
on the way to work Monday, Wednesday, and Friday,"
says Elisa Zied, RD, author of So What Can I Eat?.
And don't forget to include snacks in your planning:
"If you think of them as random eating, they are
less likely to be healthy," says Krieger. She
suggests buying portable snacks such as fruit, nuts,
single-serving yogurts, and low-fat cheese so
they'll always be handy. Snacks high in fiber and
lean protein will keep you feeling full between
meals.
Stock your kitchen with healthy
choices. Having
nutritious foods readily available makes it easier
to work them into your diet. Always have cut-up
fruits and vegetables on hand; pair them with
low-fat yogurt dip for an instant snack or side
dish. "Make it a rule to have some fruit or
vegetables before you have a treat, like chocolate,
and this way you are less likely to overdo the
treat," suggests Zied.
Start each day with breakfast.
"Having breakfast gets your engine started during
those critical morning hours when you are busy at
school or work," says Zied. "Skipping breakfast is
an invitation for over-consumption of less
nutritious foods later in the day." Try to work
fiber, lean protein, and fruits or vegetables into
your breakfast. If you're not a breakfast person,
you don't have to have much: A low-fat yogurt and a
piece of fruit is enough to get your day started and
control your appetite.
Strive for progress, not
perfection. If
you follow healthy food and fitness guidelines 80%
of the time, the new habits will become a part of
your life without overwhelming you. "Many people
think in terms of black and white when they think
about eating and fitness habits," says Zied. "In
reality, we should get comfortable living in gray,
somewhere in between. Doing even 20 minutes of
exercise, cutting portions by even a few bites, and
switching from 2% milk to 1% milk -- these small
things can have a big impact on your health and on
your life."
Don't forget portion control.
As you get back into a more structured routine, it
is a great time to get more detail-oriented. "Just
like sharpening your pencils to get ready for
school, break out the measuring cups and see how
much food you have been putting on your plate," says
Krieger. "Portions have a tendency to get larger, so
keep portion sizes in check by measuring the
quantity once in a while."
©
WebMD. All rights reserved.
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"The combination of more free time,
regular routines, and the beautiful fall weather is an
inspiration to eat better and be more active outdoors." |
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