Satiatrim

Willpower in a glass

Weight Loss and Exercise Tips

7 Ways To Get You Through the Holiday Season

Dr. Robert Portman, the developer of Satiatrim, shares 7 ways to help you get through the holidays and maintain your weight.

If you are conscientious about staying in shape and maintaining your weight, the period between Thanksgiving and New Year's is a time of challenge. The average American gains one pound during the holiday season and never loses it. During the rest of the year, we concentrate on getting into the best shape possible. However, our objective during the holiday season is simply to maintain. Here are 7 tips to get you through the holiday season:

1.   DON'T SKIP MEALS

It is quite common to skip meals or eat less before a major meal such as Thanksgiving or Christmas dinner to "bank" calories for later. Unfortunately, your appetite doesn't work this way. You will actually eat more later because you are famished. It is far better not to skip a meal and simply eat less. This will prevent a large increase in hunger, which results in enormous overeating.

2.   SPOIL YOUR APPETITE

If you are going to a party where there will be great food and drink, take the edge off your appetite beforehand and you will eat less. The best pre-meal appetizers are those that have a little fat and protein. Peanut butter is excellent for helping reduce appetite. A small dab on a celery stick contains only about 100 calories. An 8 oz. serving of Satiatrim only contains 50 calories.

3.   LIMIT YOUR PORTIONS

Portion control can save you an enormous number of calories. For example, an 8 oz. cup of eggnog has 350 calories! Have half a cup and you save 175 calories. The same strategy can be applied to desserts.

4.   DON'T AUTOMATICALLY CLEAN YOUR PLATE

Stop eating your dinner when you are full, not when your plate is clean. When you reach level 4 on a 1-5 scale of fullness, put down the fork.

5.   WALK AFTER DINNER

A recent study shows that if you exercise even moderately after dinner, you greatly decrease the deposition of fat in your arteries. Make a post-meal family walk a new holiday tradition.

6.   LIMIT YOUR ALCOHOL CONSUMPTION

Drink a non-caloric beverage such as water after ever alcohol beverage you consume. Since your stomach can hold only so much fluid, this strategy will slow your intake of alcohol calories (there are 130 calories in just one bottle of beer).

7.   FOCUS ON HIGH-INTENSITY AEROBIC EXERCISES

Exercises such as stationary cycling, running and brisk walking that burn calories most efficiently. Twenty to thirty minutes on a stationary bike can help you burn 200 calories. That might not seem like much, but if you do it ever day during the holiday season, you will bank 8,400 calories, which you can then apply to those desserts, second helpings, and champagne.

 

How to Stay On Your Diet: 10 Tips to Help

Dr. Steven Peikin, Professor of Medicine at Robert Wood Johnson Medical School and author of The Complete Book of Diet Drugs, offers 10 tips on how to stay on a diet.

1.   Set realistic goals for yourself. You gained weight over months or years. You are not going to lose

      it overnight.

2.   Fill up on liquids and raw vegetables for a feeling of fullness or self-control.

     (this is where Satiatrim can help)

3.   Eat slowly and enjoy your food thoroughly.

4.   Keep the binge foods out of the house and workplace.

5.   If you do indulge, all is not lost -- get back on track with the next meal.

6.   Don't eat while you're watching TV.

7.   Distract yourself by drinking a large glass of water.

8.   Don't starve yourself. It just leads to overeating when you start eating.

9.   If you choose alcohol, make one drink last. Better yet, drink seltzer with a twist.

10.  Do physical activity.

 

General Tips For Starting an Exercise Program

You can lose more weight if you start an exercise program. Exercise makes you burn more calories which accelerate weight loss. Exercise also helps you stay fit physically and mentally. Before beginning any type of exercise program you should first consult your doctor. Here are some general tips for starting an exercise program.

1.   Start slowly.

2.   Set aside specific times to exercise when other priorities will not interfere.

3.   Don't plan strenuous exercise immediately after a meal.

4.   Set goals that are realistic for you.

5.   Monitor your progress.

6.   Don't get discouraged if you progress slows.

7.   Vary your exercise routine.

8.   Consider finding an exercise partner or joining an exercise group.

9.   Exercise regularly at least 3-5 times a week.

10.  Choose activities that you really enjoy.