How to prevent those pounds from packing on
You noticed that your
pants were getting a little snug, but didn't think much of it. When you could
barely button your favorite skirt, you forced yourself onto a scale and
discovered you'd gained eight pounds. But why? You haven't changed your eating
or exercise habits.
Chances are you
overlooked some of the most common weight-gain culprits. Frequent dining out,
nighttime snacks in front of the television and even your fondness for coffee
can all cause a slow-but-steady weight gain. Once you identify and combat these
"hidden" fat traps, you'll find it easier to shed pounds and maintain
a healthy weight.
Loss of Muscle
Getting older is one
of the most frequently overlooked reasons for gaining weight, says Sheah
Rarback, R.D., a spokeswoman for the American Dietetic Association based in
Miami. "You're more susceptible to weight gain with every passing decade
because your metabolism slows and you lose muscle mass," says Rarback.
"What that means is you can't eat the same way you did when you were
twenty. If you do, you'll gain weight."
The solution: Strength training
helps build muscle mass and combat this effect of aging, says personal trainer
Brad Schoenfeld, author of Look Great at Any Age. "Generally
speaking, a pound of muscle burns about fifty calories a day," he says.
"So if you add a pound of muscle, you'll increase your metabolic rate by
about that much." Adding muscle keeps your bones strong as well.
Late-Night Snacking
If you spend most
evenings curled up on the couch watching TV, chances are you snack, too. And
those snacks can add up to hundreds or even thousands of calories. Eating in
front of the set distracts you from how much you're consuming, causing you to
eat even more. Studies also show that women eat less when they concentrate on
their food. "If you sit in front of the TV every night and eat, then every
time the TV comes on you'll have the urge to eat," warns Jackie Berning,
R.D., an assistant professor of nutrition at the
University of Colorado in Colorado Springs.
The solution: Women tend to undereat
during the day, so they overeat at night, says Berning. Make sure you eat
enough at mealtimes so you're not hungry for a snack after dinner. Most
importantly, turn off the TV whenever you eat.
Plentiful Portions
Americans' waistlines
have been growing along with portion sizes. Even snack foods are growing
increasingly larger. But the battle can be won. Leah Ingram of New Hope,
Pennsylvania, has kept 17 pounds off for more than a year and a half just by
controlling her portions. "I have peanut butter on toast every morning for
breakfast. Before I lost weight, I slopped peanut butter on the toast,"
says Leah. "But now I measure out a tablespoon and make it last.
Eyeballing doesn't work because it's too easy to add more, and suddenly your
pants are tight."
The solution: "Have the treat
but control the portion,"
says Rarback. "Even if it's a snack food, such as chips or peanuts, put a
small portion on a plate. If you're reaching into the bag, you don't realize
how much you're eating." You can also buy individual snack bags at the
grocery store or make your own portion-size snacks using sandwich bags.
Make Meals Better
Restaurant Reliance
If you eat out frequently
it's almost impossible not to overeat. In fact, a study found that restaurant
portions of foods like hamburgers and French fries are two to five times larger
than they should be. "There's a mentality that says, 'If I'm going to pay
for it, I'm going to eat it,'" says Berning. "And we're paying for it
with the high incidence of obesity in this country." We also tend to think
of eating out as special, so we choose fattier foods. "It's easy to think,
'I don't have to prepare it and therefore I'm going to treat myself,'"
says Berning.
The solution: In addition to
restricting the number of meals you allow yourself to eat out, implementing
portion control is extremely important. Eat only half of your meal, and leave
the rest or take it home in a doggie bag. If you don't like leftovers, ask your
dinner partner if he or she would like to split a meal.
Skipping Breakfast
A lot of busy women
skip breakfast and live off coffee during the morning hours. This not only
affects your waistline, but also your performance and mood. Studies show that
breakfast eaters are more alert and retain information more easily than
breakfast skippers, plus they're less likely to be depressed.
Missing this critical
morning meal can also lead to overeating later in the day. "People think
if they skipped breakfast they deserve to snack or to eat more at lunch,"
says Joan Carter, R.D., a spokeswoman for the American Dietetic Association
based in Houston. "Once you're starving, all bets are off in terms of
eating sensibly." One study showed that 78 percent of people who lost more
than 30 pounds and kept it off ate breakfast every morning.
The solution: Always make time for
this essential meal, even if it's just a banana and yogurt eaten on the run.
Kitchen Crew
Do you nibble as you
cook? Finish the fries off your kids' plates? "Some moms tend to finish
the family's dinners, whether it's the last crust of pizza or the last few
bites of pasta," says Carter. You can easily consume 200 or 300 calories
without even noticing it.
The solution: If you've fallen
into this habit, remind yourself that it's OK to throw food away. Serve your
kids smaller portions or save the leftovers for the next day.
Loaded Drinks
Five years ago, you
probably just had regular coffee in the morning.
If you've switched to a latte or mocha, have you accounted for the additional
calories? "Even bottled drinks that say 'health' or 'vitality' or 'energy'
can be loaded with calories," says Rarback. "Juices are a source of
good nutrients, but some have the same amount of calories as soda does."
The solution: You don't have to give
up your favorite drinks. Just make sure you're aware of the calories consumed
since they can add on the pounds. Also, drink plenty of water. If you're
thirsty, that should be your first choice.
When Snacks Attack
Packaged Foods
How many of your meals
and snacks come in plastic? The more packaged foods you eat, the more likely
you are to be consuming empty calories that add pounds. "People don't eat
enough unprocessed foods," says Carter. "Generally, the less
processed the food, the higher the fiber content." More
fiber means your stomach stays full, and you feel satisfied for a longer period
of time.
The solution: Opt for fruits,
vegetables and whole grains instead of packaged, processed foods. "Foods
that are less processed, such as dense whole-grain breads, salads, broccoli and
other vegetables, force you to be more aware of what you're eating," says
Carter.
Snack, Snack, Snack
Having a snack is not
inherently bad. It can serve as a bridge between meals and help you maintain
your energy level throughout the day. But if you're constantly putting food in
your mouth, most likely you're going to gain weight.
The solution: Recognize the reason
for your snacking. It may be because you're bored or thirsty. "I tell
people to drink a lot of water throughout the day in order to maintain
hydration. Most people snack less when they do this," says Berning. To
become more aware of how much you're snacking, keep a food journal. You may be
surprised at what you are actually eating. Karen Preston, 45, of Portland,
Oregon, a customer-service representative, lost 184 pounds over three years and
four months. She kept a food journal to record her eating and exercise and
continues to keep one today.
Backsliding
Losing weight is hard
enough, but keeping it off can be an ongoing battle, especially as you get
older. Although you don't have to diet for the rest of your life, you do need
to pay attention to your eating and exercise habits.
The solution: Weigh yourself once a
week or notice how your clothes fit to keep track of where you are. Even after
you're done with the strict diet, it's still important to pay attention to what
you're eating and to remain physically active. Karen bought a diamond and ruby
ring to celebrate her weight loss, and she wears it to keep herself motivated
and on track. "I only wear the ring if I'm at my goal weight or
below," she explains. "A visual reminder really helps me stay on
target."
5 Diet Busters
While there are
hundreds of lowfat, reduced-calorie and "lite" versions of your
favorite foods available, not all of them are good for you. Watch out for these
hidden fat-trap foods that can derail even the most dedicated dieter's
progress:
Coffee drinks
A 16-ounce Starbucks
Coffee Frappuccino has 270 calories. Toss in a scone and you've just had 770
calories for breakfast!
Ground turkey
You may use this in
recipes thinking it's leaner than ground beef, but 95-percent-lean ground beef
can actually have less fat and calories than ground turkey. Check the nutrition
label on the package before you buy.
Lowfat cheese
Some versions have
half the calories and fat of regular versions, but it's easy to go overboard.
If you use lowfat cheese, it's not an excuse to eat twice as much.
Energy bars
There are dozens to
choose from, many of which are enriched with beneficial vitamins and minerals,
but they're still high in calories. For instance, a Balance Gold bar has 200
calories. When you need a quick energy boost, choose a
piece of fruit instead.
Salad bars
A salad can be a
dieter's best weapon if you stick to fresh vegetables and
go easy on the dressing. But watch the prepared salads and toppings like
cheese, ham, bacon bits and sunflower seeds, all of which are high in calories.