Category: Healthy Diet

How To Avoid Weight Gain During Stressful Times

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A common problem that I witness in the fitness industry is weight gain during seasons of high stress.  This usually comes from a combination of higher caloric intake, and a reduction of exercise.  However, in some cases it can be the result of a client not eating enough food and their metabolism slows due to the starvation mode their body is experiencing.  Lack of sleep and dehydration are other culprits that can play a part as well.

If you have a pulse it’s pretty difficult to avoid periods of higher-than-usual stress in your life. Stress can come in negative forms but it can come in positive forms as well.  For instance, a new promotion at work is usually a great thing, but it can come with higher demands that require some adjustments to manage the new responsibilities.

Since most of us will deal with a high stress period at some point in our life, the big question is how do you get through it without gaining a bunch of weight?  Let me help prepare you with a few  simple tips.

Beware of the “who cares” mode.  “Who cares” mode can be a slippery slope.  When we are dealing with serious issues or managing busy seasons, it can be tempting to eat foods that we think will comfort emotions and are easy to grab quickly.

During high stress periods it’s really important that you fuel your body properly.  Your immune system may already be compromised by the stress, so eating healthy is super important.  Do your best to pack lunches.  Stick to balanced meals that include complex carbohydrates, protein, healthy fats, fruits, and lots of vegetables.  Keep healthy snacks close by and drink plenty of water.

If eating out frequently is a must (sometimes you have no choice), then do your best to pick the healthiest things on the menu.  You’ll be happy you did when you have the energy to carry on.

Pay attention to how you reward yourself.  I’ve seen this happen when clients are working especially hard on a project.  This can range from starting a new business, running the PTA fundraiser, or any other big event or business deal that comes to mind.  The client is working so hard that they feel they deserve a giant bowl of ice cream every night.

There is nothing wrong with celebrating accomplishments and I have no issues with ice cream!  However, when rewarding with food or beverages it should be practiced in moderation.  A nightly high-calorie reward can potentially cause weight gain.  Alternative rewards like a movie, a fun outing, something that contributes to a hobby, or a new outfit can be just as fun and will offer positive feelings for a much longer time than most food experiences will.

Keep your freezer stocked.  Keep a stash of frozen foods that are good for you and you enjoy eating.  Add them to your next shopping list and make sure to replenish them from time to time. I’ve stopped counting how many times we have avoided takeout because we had an organic pizza in the freezer and I made a quick salad to go with it.  Foods like pizza, wild caught fish sticks with baked french fries, frozen vegetables, and leftovers that you have frozen can all be life savers during times of high stress.

Order out the healthy way.  There are services available like Munchery that will allow you to order meals the same day.  Companies like Safeway and Whole Foods Market  are now delivering groceries.  Ordering online will allow you to plan your meals and avoid impulse buying in the restaurant or at the store.  The closer you can stick to your regular meal plan, the better!

I hope and pray that you and your loved ones avoid as much high stress in your lives as possible. However, the tips I mention above can help you stay healthy if you find yourself in a season that demands a lot of from you.

Shared with much love,

Jennifer Ledford

P.S.  If you have a great tip on managing stress or a question, I’d love to hear from you.  Please leave your tip or question in the comment section below!  🙂

How To Keep Portion Sizes Under Control

Family enjoying meal at home

Did you know that the average restaurant meal is now four times larger than a meal in the 1950’s? It’s no wonder that the average adult is 26 pounds heavier than sixty years ago.

One of the most important secrets behind weight loss and/or management is keeping your portion sizes under control. When you cut back on larger than needed portion sizes and take a balanced approach to healthy eating, you will see your weight drop.

Unlike restrictive diets which can lead to binging or not eating enough, portion control teaches you how to eat the foods you like in moderation.

You may be asking how to control portion sizes without scales and various other measuring tools, or what to do when you eat out. Great questions!

Here’s five simple tips for portion control:

1) Read the fine print.  The labels will tell you how many calories, but make sure you read how many servings are in that bag of chips, energy drink, soda, box of crackers, etc. Most snack size bags are actually two servings — not one!

2) Are your plates super sized? Over the years it’s become fashionable to have large plates. Don’t worry, I’m not going to tell you to get new dishes.  However, a plate that is smaller will appear fuller and may satisfy you more.

If you feel like you need the extra visual help, you can purchase plates that have the portion sizes built into them. Everything from plastic to china. Another way I combat the empty looking plate is to use bowls. They appear fuller and I am able to scoop out the proper portion sizes with a ladle.

3) Develop a simple visual system. Not all plates are created equal so it’s helpful to know what a proper serving is. Here are some visual cues/examples to help you with portion size:

  • Vegetables or fruit: about the size of your fist.  Note:  When eating raw or steamed vegetables, feel free to eat as much as you want.  You really cannot overdo it when it comes to vegetables.
  • Carbohydrates like pasta, rice, and starchy vegetables: A single serving is 1/2 cup or the size of a cupcake wrapper.
  • Meat, fish, or poultry: the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips: about the size of a cupped handful.
  • Apple: the size of a baseball.
  • Potato: the size of a computer mouse.
  • Bagel: the size of a hockey puck.
  • Pancakes: the size of a compact disc.
  • Cheese: the size of a pair of dice or the size of your whole thumb (from the tip to the base).
  • A tablespoon of food such as peanut butter, salad dressing, hummus: The size of your whole thumb.

4) It’s okay to go back for seconds!  Try serving from the kitchen counter to avoid reaching mindlessly for a second helping. If after 20 minutes you are still hungry, then go back and load up on veggies or a 1/4 to 1/2 second serving.  Your body needs to be fed properly to keep your metabolism running at full speed.  So aim for leaving the table feeling satisfied without feeling over stuffed.

Eating out? No problem. Ask your server about the portion sizes. Start with one or two dishes and then decide if you are still hungry. The kitchen will still be there!

5) You do not have to finish everything on your plate! Many of us were raised not to waste. This was a really important thing to teach us as children, and I am grateful for that upbringing. Unfortunately, this has been linked to overeating in adults.

I give you full permission to leave food on your plate. You will not be sent to your room! That may sound silly. However, so much of our childhood training affects the way we look at food. If you are like me and really dislike wasting food, then simply place whatever is left in a small container. You can have it as a snack or combine it with your lunch.

So there you go! These strategies can be implemented right away to help you with weight loss and/or management. Portion control is one of the best ways to begin cutting back on unnecessary calories without depriving yourself.

Have questions or tricks to share? I’d love to hear from you below!

Blessings to you and yours!
Jennifer

Drinking Water Can Help You Lose Weight

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Everyone tells you to drink more water– and it can be life threatening if you don’t get enough.

However, not only is it important to stay hydrated for health reasons, being properly hydrated also helps you lose weight.

Let me explain.

Being properly hydrated helps you stay energized during physical activity and throughout your day.  The more active you are, the more calories you burn.

A hydrated body looks leaner. Why? Because when you’re dehydrated, you retain water.  Yikes!

I bet the magazine rack has at least one headline screaming “Rev up your metabolism with this one trick!” Well, here’s a good one.  If you drink enough water you help your body to metabolize properly. When you’re dehydrated, your metabolism can slow down.  We all know what that means for weight loss.

So how much water should you be drinking?

It depends. The suggested guidelines for water consumption used to be sixty-four ounces per day. While it is still a good amount of water for some, others may need more. Here are some guidelines to help you decide:

Drink more fluids when you are in situations where your body loses water:

in warmer climates,
during more intense exercise,
at high altitudes.

Try to be more aware of your water intake:

if you’re the type of person who usually doesn’t notice thirst; or
when you are very busy and likely to forget to drink.
If you talk for a living. Water is lost though saliva.

Here’s five tips to increase your fluid intake:

1) Try naturally flavored waters. Flavored water and various other “hydrating” drinks usually have some type of sugar in them, pay attention to the calories on the label.

An alternative to buying flavored waters would be making your own. The possibilities are endless. Cucumber, mint, ginger, lemon, lime, strawberries, and raspberries are all examples of natural foods and herbs you can flavor your water with.  Allow the fruits, vegetables, or herbs to soak in the water for a few hours for the flavors to release.

2) Eat foods that are mostly water each day.  Include foods high in water like oranges, watermelon, yoghurt, grapefruit, pineapples, and broth-based soups when choosing your meals and snacks.

(3) Replace still water with sparkling water. If you discover sparkling water works for you, consider getting an in home soda machine. They take up very little counter space. You also save money and there are less bottles to recycle. This helped my husband Matthew go from not liking water to drinking plenty of it!

4) Add a glass of coconut water to your day.  Coconut water is a great way to hydrate and get potassium.  It’s used as a natural alternative to sports drinks, but you don’t have to be a professional athlete to reap the benefits of this popular beverage.

5) Have a hydrating beverage with every meal. Tacking a new goal on to an established habit is usually less daunting than trying to develop a new habit on it’s own. For example setting a goal of drinking a glass of sparkling water at dinner seems more manageable than a goal to drink 64 oz. of water every day.

How do you know when you’re getting enough water?

The best way to tell if you are hydrated is the color of your urine. Clear to pale yellow is ideal. Yellow to dark yellow means you need water, and if it looks like tea or beer you are dehydrated! Supplements can also cause urine to be dark yellow. So keep that in consideration.

Avoid allowing yourself to get “thirsty”. If you are getting a thirst signal then the body is already too low on water!

At first it may seem like you have to go to the bathroom a lot. This is normal when you up your water consumption. It is not uncommon to have to use the restroom every hour.

If you sit at a desk, this will encourage you to get up and move every hour. It also allows you to monitor your progress!

Have a question or a comment? Leave a note for me below. I love to hear from you!

Blessings!

Jennifer Ledford