The holidays are a time for celebration, and sometimes it’s easy to get away from being mindful about the foods you eat. Ramona Stueve, RN, offers 10 tips to help you get back on track after indulging. Stueve is program nurse for Via Christi LIGHT, a physician-supervised weight management program in Manhattan.
1. Commit to getting back on track: While the best-case scenario was to plan ahead and aim to maintain during the holidays, what’s done is done. It’s not uncommon to gain between 5 and 10 pounds over the holidays. Just because you overindulged, doesn’t mean it can’t be undone.
2. Set realistic goals: Instead of setting the bar too high, make your weight-loss goal attainable. Try to lose 1 to 2 pounds each week. Don’t make too many changes at once so you don’t get frustrated and give up.
3. Eat smaller, frequent meals: Always try to eat breakfast. Eating five small meals throughout the day can prevent overeating, improve mood and energy level, and can help boost metabolism.
4. Cut yourself some slack: You are human! There will be days when you overeat or make a bad food choice. Rather than beating yourself up and feeling guilty, vow to do better at your next meal or the next day.
5. Drink plenty of water: Sometimes people confuse thirst for hunger. If you think you might be hungry, drink some water first. Water can also make you feel full, so drink up before and during your next meal. Consuming water or unsweetened tea at mealtimes can add volume and help fill you up while eating less.
6. Watch those portion sizes: Use a smaller plate at home to help reduce portions. Don’t pile on food – keep it in a single layer. Plan ahead when you decide to dine at a restaurant. Order your meal and a takeout box. When your meal arrives, set aside one-third to one-half of your meal.
7. Exercise: Exercising moderately for 150 minutes per week is recommended for health.
8. Add more protein: Protein helps you feel full longer than fats and carbohydrates. People who enjoy a protein-packed breakfast or lunch are often less hungry.
9. Avoid high-calorie liquids: Don’t spend your daily allotment of calories on drinks. Juice, some coffee drinks and soda are often loaded with sugar.
10. Stay positive: Overeating is often a result of feeling down. Rather than dwelling on things you dislike about yourself, focus on what you love and others will do the same.
We can help
In Manhattan, Via Christi LIGHT weight management program can help. “Often, people need support and encouragement during weight loss,” Stueve says. “Our physicians, physician assistants, psychologists, dietitian and personal trainer are here to help you lose weight and gain healthier tomorrows.”
For more information about Via Christi LIGHT or to sign up for a free monthly seminar, go to viachristi.org/light or call 785-587-4275.
In the Wichita area, Ascension Via Christi Weight Management offers medically supervised, meal-replacement programs and the support of a team that includes health educators, nutritionists and more. Call 316-689-6082 for more information.