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Weighty Matters

August 13th, 2008 by Greg Steward

The following are some tips that I have gathered over the years regarding maintaining proper weight and losing weight.

  1. Weight alone is not the issue.  One hundred pounds of muscle takes up less space than one hundred pounds of fat.  A person of the same height and weight will be able to wear a smaller clothing size if they have a higher muscle content than one who has a higher fat content.
  2. When you attempt weight loss through only diet, you lose not only fat but also muscle. Weight loss programs should involve exercise as well as diet modification.
  3. Don’t try to lose weight through deprivation (for example, skipping meals, especially breakfast). Skipping meals leads to snacking and over-eating at meal time.
  4. Don’t go on any diet that you can’t stay on for the rest of your life. That is, start eating a healthy diet, getting the foods your body needs.
  5. Your body only needs so many calories per day based upon your activity. Your body also needs nutrients. If your diet doesn’t contain the proper nutrients, your body will say, “I’m hungry” even though you may have consumed a great deal of calories. Excess calories turns into fat.
  6. Stay away from empty calories, like candy, pop and flavored drinks (also known as juice, which it rarely is). Why? See the previous tip. Drink water with your meal.
  7. Snacking
    1. If you are hungry and it is not mealtime, drink a glass of water.
    2. If you need to snack between meals, try to determine what time of day that typically is and schedule a snack before that time so that your stomach doesn’t start growing.
    3. Have snack alternatives like nuts or whole grain products or some sliced turkey. If purchased in large bags (like nuts), at the beginning of the week, put snack-size portions in small baggies or containers.
    4. Don’t buy and keep food in your house that is not part of a healthy diet or are a particular weakness for you.
  8. Eating Habits – Tips to reducing calorie consumption
    1. Don’t eat standing up. If you are going to eat, sit down. A lot of excess eating occurs when you are standing up.
    2. Don’t eat while cooking. Many cooks eat two meals: one while cooking and another when the meal is served
    3. Eat breakfast like a king, lunch like a prince, and dinner like a pauper.
    4. Don’t eat in the three hours prior to going to bed.
    5. Don’t decorate your house with food (that is, having bowls of candy on the coffee table, etc.).
    6. Portion control – if you like to fill up your plate, use smaller plates.
    7. Don’t eat out of large bags of food (for example, a bag of chips). You become oblivious to portion control.
    8. If you are having a problem reducing intake, keep a pad of paper for a week and write down everything (what and when) you put in your mouth. Some people are deterred from snacking if they know they have to write it down. Consider having an accountability partner to review the list with you

Now, if I could only put all these tips into practice.

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