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Post-holiday Dieters

By on January 17, 2021

first_imgDon’t skip meals or cut out broad groups such as breads or fats, she said. Make little changes,such as cutting out the chips or the extra margarine. Crawley said the body’s natural appetite controls don’t work if you’re inactive. “Your bodydoesn’t know when to stop eating,” she said. “If you want to be a healthy weight, you have toexercise.” “That’s probably not the best way to determine your ideal weight,” she said. “A healthyweight for you is whatever you weigh when you eat a healthy, balanced diet and exerciseregularly.” “Go back to your normal, healthy eating habits,” Crawley said. “Eat three moderate meals aday and allow time for rebalancing your diet.” “The problem is that people want to cut out whole food groups,” she said. “But you alwaysneed a balanced, healthy diet of foods in all groups.” “Unfortunately,” she said, “another study asked dieters how much weight loss would makethem happy, satisfied or disappointed, and the most common ‘disappointed’ response was 15percent or less.” After a week or more of your normal life-style, you’ll get a more reliable count of the poundsyou’ve gained. “Setting too high a weight-loss goal leads to discouragement,” Crawley said. “It makes youput off changes, such as buying new clothes that fit. But weight loss is difficult. You need toreward yourself — with things that aren’t food. No diet will be successful if you don’t feelgood about yourself.” Many dieters focus on fats. And trimming dietary fats can be important. But don’t try toeliminate them. “A totally fat-free diet would not be good for you,” Crawley said. “Fats makefat-soluble vitamins available to you, and they make your diet more satisfying.” A reasonable weight-loss goal, she said, should be no more than 15 percent of your pre-lossweight. If you want to lose more than that, make 15 percent your goal anyway. Once you losethat weight and stabilize there, then you can re-evaluate. Once dieters have lost that 10 percent to 15 percent, though, most are satisfied. “They feelbetter, and they realize how hard that weight loss was,” she said.center_img Americans tend to eat too many fats, she said. The general rule is that fats should be no morethan 30 percent of the calories you eat. “But that percentage varies from person to person,” shesaid. The so-called ideal weights from charts sometimes lead people to set unrealistic weight-lossgoals, Crawley said. “Studies have shown that dieters are most successful in losing only 10percent to 15 percent of their pre-loss weight,” she said. Crawley isn’t a stickler for the “ideal weights” on height-weight charts. As soon as the overindulging ends, holiday frolickers swarm into commercial weight-losscenters or starve themselves at home, intent on shedding the pounds they’ve gained. A University of Georgia expert says that’s the wrong approach. Even if you didn’t hold back in your holiday eating, use restraint in your post-holiday diet,said Connie Crawley. She’s an Extension Service food, nutrition and health specialist with theUGA College of Family and Consumer Sciences. Exercise is a critical part of weight loss, too. “Include weight training, aerobics and stretchingin your regular activities,” she said. “To lose weight, you need to exercise five to seven days aweek.” The healthiest choice, she said, is to monitor what you eat, not what you weigh. “Food diariesare the No. 1 way to keep your weight down,” she said. “Then you can decide what little things to do to get the weight back off,” she said.last_img read more

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