Most people are pretty focused on the daily calories they consume when trying to lose weight, and they should be. But did you know that you can probably watch the pounds drop a lot faster if you also focus on the total number of carbohydrates you are consuming this season?
The USDA daily value for carbohydrates in a diet of 2000 calories is 300 grams; for 2500 calories, it is 375 grams. To give you a perspective, a typical 1-oz. slice of bread averages 20 grams of carbs. Another perspectivethe typical diabetic who is not on insulin shots (e.g., controlling diabetes through diet and exercise) is told to consume between 135 and 180 grams of carbs a day, or roughly no more than half of the non-diabetics diet. Doctors caution that anything less than 120 carb grams a day should be taken only on the advice of a medical professional. Your body needs carbs, just as it needs protein and fats. But we all know that there are good carbs/proteins/fats, and there are bad ones.
Diabetics have learned that a diet that is rich in the good carbs is literally a life saver. And, when first embarking on a diet of restricted carbs, diabetics will drop pounds pretty easily without sacrificing calories or taste. So it goes to reason that reducing your carbs during this time should help with holiday weight loss. So, what can you do this season to prevent weight gain?
1. Cut the carbs! Keep a running total of your daily carb intake, and dont go below 135 grams or above 180. If you are eating food from packages, the carb count will be on the package. Otherwise, you will need to look up the count. You can look up carb counts here.
2. Get real about portion size. If you are eating out a lot this holiday season, know that YOUR TYPICAL RESTAURANT ENTRE CONTAINS ENOUGH FOOD FOR 3 PEOPLE. Ask for a take-home box at the time you order your meal. Eat a single portion and save the rest for later.
3. Beef up your exercise routine. If you are only doing 30 minutes a day, you are only maintaining your current weight. That is good, but if you want to lose weigh, you need to bump that up to 45 minutes.
4. Besides counting carbs, keep tabs on your calories. While 1200 to 2000 calories a day may seem low, you can really eat quite well on that total, and be full and satisfied. If you are not exercising at all, you do need to restrict your intake. Or, you willif you havent already figured this one outgain weight. Just two small butter cookies, 24 grams, (an ounce is 28 grams) are killers110 calories, and 18 grams of carbs. And they are gone in two bites! Be very selective as to what you eat, and savor it well. Dont waste carbs or calories on food that you absolutely do not love.
5. Too many office parties? First, drink a cup or two of water before you indulge. Peruse the food table and decide what you will eat, and only put that on your plate. Taking more than two of anything is just plain stupid when you are trying to lose weight.
6. Cut back on your bread intake. That also includes pastries and muffins (some of which are north of 600 calories!). Used to having two slices of bread with your breakfast? Eat just one. Always have a sandwich at lunch? Then cut out the bread you normally eat at breakfast. And dont forget to limit your intake of crackers and dips. Wheat is wheat, and you will find it in any and all kinds of products. A fat burning review can help you produce a clear summarize of what you need to focus on to achieve your fat reduction purpose if you're a beginner; or serve as a reminder for the ones who are at an advanced or more boost step of their weight-loss program. Following are seven steps that can serve as methods for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss applications have tricked people into thinking that it is the same, but most diets and weight loss applications only work by producing a person's body to reduce more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Check out the book Wheat Belly for a brutally honest look at what wheat is doing to us. (It is available in the Albuquerque library.)
7. Finally, ditch the attitude that you can always start a new diet on New Years Day, and the excuse that it is the holiday season. Food has no clue as to what day it is. As Dr. Phil would ask, And hows that workin for ya? Eating a healthy diet is not a thing you start on a certain date--it is an every day thing, for life. When you fool yourself into thinking that you can eat like a pig during the holiday season, you are fooling no onenot the scales, not your friends, not your family, not your doctor, and most of all, not yourself.
Are you are in denial and using excuses such as the holiday season to feed your unhealthy habit? Or that you don't have time to 'start a diet' or eat healthy now? You need to be true to yourself and ask: Do I want to live longer?
Ponder this thought as you continue to come up with excuses on why you have not gotten serious about losing weight: Studies have shown that obesity cuts your life short by at least 10 years.
If all this is too much for you to handle this season, then consider just not gaining, versus trying to lose. And if that isnt enough, as you eat your way through each day, ask yourself: Am I adding to my life or am I shortening it? The choice is yours!.
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