So you’ve lost a chunk of weight and are so close to your goal weight. But those final 10 pounds won’t budge (and dragging your scale to different areas on the floor isn’t making a difference!) You’ve done the basics of cutting back calories and exercising more. What can you do NOW make the scale budge? Get the stealth tips from 10 nutrition experts, including yours truly. I was interviewed by Mary Grace Taylor from Prevention Magazine for the article 10 Nutrition Experts On What You Really Need To Do To Lose Those Last 10 Pounds. And how excited was I last night to find this article appeared in Bicycling.com (since I am an avid cyclist!) Read on to get my tips, as well as tips from my colleagues including Keri Gans, Isabel Smith, Sara Haas and others.
Taper your calories as day goes by. We used to say that it’s the total number of calories you ate in a day that was most important when it came to weight control. However, recent research is suggesting the time of the day you eat them is important as well. This has to do with our bodies circadian rhythms. Calories eaten later in the day, especially carbs, are more likely to be stored as body fat and have other deleterious metabolic consequences in the body compared to carbs eaten earlier in the day
Have a smoothie for dinner. Try trading your plate for a blended drink three nights a week, recommends registered dietitian Martha McKittrick. “Meal replacements can help with weight loss because they’re portion controlled. And, a homemade meal replacement is the cleanest kind,” she says. Worried you’ll go hungry? Even though many smoothies are lower in calories than the average dinner entrée, all the protein, fiber, and liquid makes them super filling. Aim for a smoothie with 3/4 cup plain Greek yogurt or a scoop of plant-based protein powder, 3/4 cup frozen berries, a handful of leafy greens, a tablespoon of chia or flaxseeds, and enough unsweetened almond milk to make the smoothie the consistency you want.
Cut the booze. I’m all for incorporating alcohol into a weight loss plan if that’s what you enjoy (I know I do). But when the going gets tough, the tough get going. Cut it out for 2-4 weeks to help drop those last few pounds.
Read the full article here to get the other 9 tips: 10 Nutrition Experts On What You Really Need To Do To Lose Those Last 10 Pounds
It’s hard to believe July 4th is almost here! Hopefully most of you will get a 4 day weekend. While this means getting away from work and relaxing, it can also be filled with food, booze, BBQs and parties! Not to say this a bad thing, but considering it’s a 4 day weekend, the “damage” can really add up – whether you are watching your weight, blood sugar or cholesterol. With a whole season of BBQs and summer “fun” ahead of us, it’s time to be aware of potential problems and come up with a plan on how to handle them.
Potential problems at BBQ’s and summer parties:
1. You are often there for many hours. Summer parties tend to start in the afternoon and run into the evening. The longer you’re there, the more food & drink you will likely consume.
2. An abundance of food. Since the grilling can go on for hours, you may feel tempted to have a little “taste” of everything. A burger here, a hot dog 15 minutes later, then some ribs. A hour or so later, the steak goes on the grill, so why not have a little piece? And this is not even counting the side dishes.
3. Too much booze. With the hot weather, the beers or vodka and lemonades can go down very quickly. The calories add up quickly too!
5. High calorie choices. Often times, fatty meats such as ribs will be served, along with high calorie side dishes such as pasta or potato salad.
6. Social pressure. It’s kind of expected you overeat at a BBQ or party. “What – only one burger?Have some steak, ribs and potato salad!”
7. The long weekend may mean multiple parties and no time to “recover” in between. One of my clients told me he was double booked with parties several days this holiday weekend. Kids parties from 4-7 pm then adult parties 8 pm onward.
8. Holiday mentality. “It’s the holiday and I deserve to eat/drink what I want”. True – we all deserve some time “off the reservation”. But think how you will feel on Wednesday morning if you strayed VERY far off the reservation. Is it worth it?
BBQ and party damage control tips:
1. First, get in the right mindset. You don’t have to go “hog-wild” at a BBQ or party. You can enjoy yourself without overeating. Or maybe indulge in what you want at one party, but pull it in at the others.
2. Don’t go to the BBQ hungry. Low blood sugar will only lead to overeating. Make sure you have a light meal several hours before the event or a snack right before.
3. Drink A LOT of water during the event. This is important for 3 reasons:
-it will help you to stay hydrated in the hot weather
– it will give you something to drink instead of alcohol
– it can help make you feel fuller so you MAY eat less food. Club soda is even better as it can help bloat you and make you feel more full. Add lemon or lime for more flavor.
4. Plan ahead. If possible, find out what will be served ahead of time. This can help you prepare mentally what you will eat in advance. If most of the food choices seem on the heavier side, offer to bring a green salad or sliced vegetables ready to be grilled (see below).
5. Survey the options. Once you get to the party, take notice of what the food options are. Plan in your mind what you will eat instead of starting in on the food frenzy. You don’t have to taste everything that is served. Wait for what you really want – even if it’s something higher calories like potato salad. It’s better to have a smaller portion of something you really want than to load up on burgers, hot dogs and steak – without feeling satisfied.
6. Portion control. If you want a burger and a hot dog, take one without the bun. If you are watching your carbs, decide what’s most important to you – the bun on the burger or the pasta salad. Or maybe have 1/2 the bun and a very small portion of the pasta salad. Load up on more veggie dishes.
7. Include healthy options if the party is at your house. BBQ’s can be quite healthy. You can grill fish, skinless poultry, veggies and fruit. Serve a vegetable salad instead of potato or pasta salad.
10. Engage in physical activity like frisbee or volleyball. This will burn calories and get you away from the food and booze. Pic credit
11. Try to fit in a workout before the party or BBQ. This can get you into a healthy mindset which might help you control your food and alcohol.
12. Offer to bring a healthy side dish to the party – like a platter of crudite or fruit. See below for more ideas:
Rainbow quinoa salad: Popsugar (see pic)
Corn, tomato and avocado salad: Popsugar
Mediterranean Bean Salad: Skinny Taste
Watermelon, feta and mint salad: Womanista
Arugula & strawberry salad: Foodnetwork.com
Grilled ratatouille salad: Foodnetwork
Edamame salad: FoodNetwork
Hearts of palm salad: FoodNetwork
Charred green beans: FoodNetwork
What are some of your favorite foods to serve at (or bring to) a BBQ or party?