To Weigh or Not to Weigh...

So, how often do you weigh yourself? That is the question!

There tends to be 2 schools of thought...
- Weigh every day:
Benefit:  Allows quicker recognition of smaller weight gains and, therefore, quicker action.
Disadvantage:  Encounter small but normal weight fluctuations (which could drive you crazy).

- Weigh once a week (or even less often):
Benefit:  Will likely average out your weight (may even out the "good" and "bad" days).
Disadvantage:  May take you longer to discover a weight change (which could mean a larger gain and more time and/or work to reduce it).

Research seems to indicate that those in the study who weighed themselves more frequently tended to lose more weight AND were more successful in keeping it off longer-term. However, you'll need to choose what works for you.

Tips (regardless of frequency chosen):
- Be as consistent as possible (e.g., weigh the same time of day).
- Try to wear a similar amount of clothing (or lack thereof).
- Use the same scale.
- Watch out for salt. It makes you retain water (which can weigh you down).
- Consider writing your weight down to help track patterns or your progress.

For more info, check out http://www.medicinenet.com/script/main/art.asp?articlekey=55489.

The "Secret"-- Part 3a. Portion Size

As mentioned before, there are 4 options to safely eliminate excess calories:  controlling portion size, choosing healthier options, being more physically active, or a combination.

This week's topic is portion size. Our concept of the "proper" amount of food has become seriously skewed. Portions have gradually increased over the last several decades. Consider that the adult fry or soda size in the 1950s is now considered the kiddie size. Restaurant portions today (including sandwiches, pastas, muffins, drinks, etc.) are often 2-4 times more than the average person needs. However, we often associate quantity with value.

Many of us were also raised in situations where we or our parents experienced food shortages. This often drove the demand to clean our plate & not waste food. While this message still has importance, we may need to modify how we interpret it.

Tips:
- Raise your awareness. Consider measuring your food for a short time just to see how much you're actually eating.

- Or, just use smaller plates, bowls, & utensils.
Challenge:  Pour the same amount of food (e.g., 1 cup of cereal) into a small bowl & a big bowl. Even though the amount is the same, the smaller bowl makes it look like more food & will likely feel more satisfying to eat. Pictures to follow...

- Fruits & veggies usually have far fewer calories than most other foods. So, fill half of your plate with them first. Put lean proteins & carbohydrates in the remaining half.

- Start with a modest helping. If still hungry, you can get more. If not, you've cleaned your plate without more calories than needed.

- Think of ways to incorporate small amounts of leftovers into new meals. For example, a small amount of chicken & rice can be made into a soup or added to veggies for an easy, healthy stir fry. Waste not, want not...

- Leave a few bites behind. Every little bit helps guard against weight gain.

- Eat slowly & savor your food. It takes 20 minutes for your brain to realize you're full (that's a lot of potential calorie loading or saving!).

- Pack up half of your restaurant meal to eat as leftovers on another day.


For more info, check out:
- Eat Smart Move More-- http://www.myeatsmartmovemore.com/RightSize.html  (don't forget the links at the bottom of that page)
- Do people really want to eat less?-- http://www.webmd.com/diet/news/20120208/would-you-like-downsize-that?ecd=wnl_wmh_021512

*******************************************************************************

Weight Loss Challenge Class #2 is Tues. 4/24.

5:30pm at Maria Parham Medical Center's Classroom

(From the Ruin Creek entrance, take the first RIGHT. After the curve, take the first LEFT into the parking area overlooking the back of the YMCA. Use the door under the overhang. Walk about 3/4 of the way down the hallway. The Classroom is on your left.)

_AND_

7:15pm at Oxford Public Works

(227 W. McClanahan St. Enter through the RIGHT double doors on the front of the building.)

Learn tips to overcome weight loss plateaus 

& how to read nutrition labels.

Class is free & usually lasts about 1 hour. No pre-registration is necessary.

Everyone is welcome!

********************************************************************************

The "Secret" to Weight Loss-- Part 3

In the past few posts, we've discussed the concept of weight loss in general terms. Hopefully, the info has helped you examine:

- what you've been eating,

- how much you've been eating,

- & how physically active (or inactive) you've been.

But, how do you know if you're maximizing your efforts?

Check out the Super Tracker (http://www.choosemyplate.gov/SuperTracker/default.aspx). By answering just 6 basic questions, the website will create a free, individualized profile. This profile includes a calorie estimate & menu framework. You can access some features as a guest. However, if you are willing to create a profile, the website can help you track your food intake, physical activity, & weight.

Remember... To lose weight, you may need to adjust your caloric intake or increase physical activity (eliminate 500 calorie per day to lose 1 pound per week).

Free sample menus (1,200 through 2,000 calorie) & recipes are also available at

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_weight_loss_diet_meal_plan

Keep on working at it!

(If it was easy, everyone would do it!!!)

Good Food FAST! class

Joan Reid from Granville County Cooperative Extension is offering

"Good Food FAST!"

Date-- Mon. 4/23

Two chances to catch this class--

12 noon - 1pm

at Cooperative Extension (208 Wall St., Oxford)

OR

5:30 - 6:30pm

Thornton Library (210 Main St., Oxford)

Topic: Quick, easy, healthier meal ideas at home.

Class is FREE but please pre-register by Thurs. 4/19 via

- browsing at granville.ces.ncsu.edu.

- calling 919-603-1350.

- or e-mailing sandy_ruble@ncsu.edu.

Oops, I did it again...

I hope your holiday meal was enjoyable & delicious. But, does your scale agree? Uh-oh... If your well-intended diet plans went up in smoke, here are a few "damage" control ideas:

- Eat lighter meals (lower fat, lower calories) than you have been.

- Eat smaller portions than you have been. (As mentioned before, it is not recommended to skip meals or eat less than 1,200 calories per day.)

- Add in extra physical activity than you have been. Longer duration (more time), frequency (more often), or intensity (harder work) may help.

- Some combination

Noticing a trend here???

Depending on your splurge, it may take multiple days to counteract the extra calories.

Some people get trapped by unconscious "all or nothing" thinking (e.g., "Either I'm perfect & on my diet _OR_ why bother... I might as well eat anything & everything.") But, don't give up! While a heavy meal might be a small setback, it definitely doesn't doom your weight loss journey.

Keep up the hard work!

Celebrating holidays while "dieting"

We celebrate many holidays with a lavish spread of food. What is a person "watching their weight" to do? From a weight maintenance perspective, here are tips for preparing to navigate the minefield.

IN ADVANCE

- Never skip earlier meals & go there hungry. You'll be more likely to overdo it. Instead, eat a small meal or snack with some low-fat protein & fiber beforehand so you aren't starving.

- If possible, add in some extra physical activity before the meal to help compensate for the extra calories that are coming. It can be as simple as parking the car further away, taking a walk, etc.

If you can, bring a healthier dish to share.

- There are many websites offering thousands of healthy recipes that range from the simple to gourmet. Check out our Captains' newsletters, blog Links page, or old blog posts for ideas.

- There are many healthier substitution ingredients (e.g., reduced fat cheese or a leaner cut of meat) for your favorite recipes. (BTW, that will be one of our topics for WLC Class #3 in May!)

AT THE MEAL

- Buffets: If possible, survey all the tasty options before serving yourself any food. Prioritize which you want most & skip ones that aren't as "show-stopping". Can't decide? Try taking a very small amount of everything!

which leads us to...

- Portion size: When someone else is cooking, you can't control how the food is made. But, you can control how much you eat. If you assemble your own plate, put a little less on than you normally would. The more on your plate, the more likely you'll eat it all (likely due to a lifelong membership in the "Clean Plate Club", guilt over starving kids around the world, or because you'd hurt Aunt Gert's feelings if you didn't finish...).

but...

- Don't skimp on vegetables. Unless a preparation method interfered, veggies are a great fat-free, low-calorie, fiber-filled option. Fruit can also be a yummy & healthy choice... especially as a way to limit (or maybe even replace) rich desserts. Fruit is traditionally higher in natural sugars & calories than most veggies. So, lean heavier on veggies if you have diabetes or are really weight conscious.

&, finally,

- Rethink your drink. Drinking water or another low/no calorie-free beverage can literally save you hundreds of empty calories compared to a few glasses of soda, sweet tea, or other sugary beverage.

Happy Easter & Passover to everyone!