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November 9, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Avoid Holiday Temptations And Stop Weight Gain With These Top Tips...
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1 Quick Technique To Burn More Fat
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Avoid Holiday Temptations And Stop Weight Gain With These Top Tips...
Dear Reader,
It's almost that time of year... the time when your good intentions, and perhaps
even success, is threatened by the arrival of the holidays. Delicious goodies
are everywhere from Halloween to New Year's, and it's hard to fight off the temptation
after a while.
Experts know that this time of year can really impact your weight loss efforts. Combine the stress of the gift giving season, the lack of sleep and tumult of emotions and you have just the combination to sabotage weight loss and healthy living efforts that's unmatched by any other time of year.
So, how you can manage?
Experts suggest that one of the best things to do is think about what cues your holiday eating. One study published in the journal Obesity finds that for most people the drive to overeat at any time of year is more about our emotions than what's going on around us.
The team, lead by Heather Neimeier, PhD a researcher with Miriam Hospital's Weight Control & Diabetes Research Center, saw that for a majority of people, the basis of overeating is brought on by feelings, and that these people have a harder time losing weight and keeping it off.
We all know that the holidays can bring forward many feelings, good and bad.
Sometimes It's longing for the past... sometimes it's having to face the tensions and struggles family togetherness has built over a lifetime. This is not always a season of joy for all... if you're alone, ill or suffering this can be the most bleak of seasons. All the more reason to indulge in food.
Just like music, food can bring up memories, and when coupled with the sense of smell offers a direct route to the brain. The tantalizing smell of a holiday favorite brings an emotional response that sends you back for another helping before you even realize it.
Experts suggest that part of your planning for holiday eating involves thinking about the memories associated with holiday foods so that you understand the temptation to enjoy them.
There's no problem with thinking and remembering, the trouble comes when you try to bring back good times/cover up bad with the food you associate with holiday feelings according to Katherine Muller, PsyD, director of New York's Cognitive Behavior Therapy Program Montefiore Medical Center.
Here are some strategies that can help you face food filled celebrations and
keep to your healthy eating objective:
Positive self-talk even going as far as to create flashcards each with one very good reason you want to lose weight. Take them along and read them to yourself, before the event or when facing temptation. By regularly reminding yourself why you're trying to lose weight, you're less likely to give in.
Cultivate mindfulness in that you bring yourself right into the here and now. Notice what you're holding, pay attention to the sights and smells of your surroundings, and when you eat, focus on chewing and enjoying each and every bite. Chew slowly and thoroughly, enjoy the aroma of the dish and the presentation, as well as the people with whom you're eating.
Be flexible in your plans for each holiday event... sometimes you can limit the number of deserts you'll eat, another time you might have to limit things by courses. When all else fails, give yourself permission to have three foods you truly love, and enjoy them, guilt free. The important thing to do is put some type of parameters around what you'll eat (or how much) and stick to them, no matter what.
Continues below...
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Avoid Holiday Temptations And Stop Weight Gain With These Top Tips... Continued...
Be wary of food pushers, those well meaning family, friends
or people at work who refuse to take "no" for an answer when it comes to offering
something fattening. It's an insult to refuse, at least that's how you might
feel as you shake your head politely and claim to have eaten beforehand. The
best bet, according to experts is to keep up the "no", polite but firm. It's
known as the broken record technique, and if you keep at it, eventually they'll
stop. It is okay for you to do what's good for you... even if it isn't what another
wants of you.
Think about this - if you had an allergy or religious reason not to eat a particular
food, people would immediately respect that - think of healthy eating in the
same way. For the especially persistent food pusher, simply take the plate and
watch for an opportunity to dispose of it later on... no one will notice and
you'll feel so much better for not being bullied into breaking your weight loss
intentions
Facing each food-laden encounter with a plan for coping is essential. Going in
without a plan won't work. Research just published in Behavior Research and Therapy
finds that subjects who dieted who tried to control their appetites with avoidance
were actually at higher risk of overeating than those who had some idea (plan)
of how to cope with the temptation of all those goodies.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.m.webmd.com/diet/features/how-beat-holiday-weight-gain-odds
Cleveland Clinic info on holidays and avoiding weight gain:
http://my.clevelandclinic.org/heart/prevention
/nutrition/holidayeating12_01.aspx
Heather Niemeier, PhD, Weight Control & Diabetes Research Center, Miriam Hospital; the Warren Alpert Medical School, Brown University:
http://www.lifespan.org/behavmed/corefacultypages/hniemeier.htm
Katherine Muller, PsyD, director, Cognitive Behavior Therapy Program, Montefiore Medical Center, New York:
http://www.cip-cbt.com/cwo/Staff_Bios/sb_2
Judith Beck, associate professor of psychology, University of Pennsylvania; director, Beck Institute for Cognitive Therapy, Philadelphia; author, The Beck Diet Solution:
http://www.beckinstitute.org/
Niemeier, H., Obesity, October 2007; vol 15, no 10:
http://www.nature.com/oby/journal/v15/n10/abs/oby2007295a.html
Lee, J., Behaviour Research and Therapy, October 2007; vol 45, Issue 10: pp 2334-2348:
http://www.sciencedirect.com/science/article/pii/S0005796707000599
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