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5 Tips to Help Avoid Holiday Weight Gain. Susan Bowerman, MS, RD, CSSD. Susan Bowerman, MS, RD, CSSD Registered Dietitian - Certified Specialist in Sports Dietetics. * Susan is a paid consultant to Herbalife. What is iChange?. - PowerPoint PPT Presentation
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5 Tips to Help AvoidHoliday Weight Gain
Susan Bowerman, MS, RD, CSSD
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Susan Bowerman, MS, RD, CSSDRegistered Dietitian - Certified Specialist in Sports Dietetics
* Susan is a paid consultant to Herbalife
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What is iChange?
• iChange is Herbalife’s
premier social network
serving Wellness
Coaches and their
clients.
• We are a supportive
community centered
around your overall
health and wellness.
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iChange Tracker Tools
Nutrition
Exercise
Sleep
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Q&A
To ask a question,
dial *1 on your touchtone phone
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Holidays Spell Trouble for Dieters!
• Parties and Social Events
• Travel/Family
• Stress and Lack of Sleep
• Less Time for Exercise
• Goodies Everywhere!
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Want to Gain 5 Pounds for the New Year?
• You’ll need an extra 17,500 calories
• Here’s how to get the job done!
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5 More Pounds by January 1
• Halloween leftovers? – 2 pieces a day for the last month = 1,000 calories
• Thanksgiving “Day” – not “Dinner”– Total for day: 5,000 calories = 2,500 extra
• Foods at work, while running errands– 2 handfuls caramel popcorn 3x a week = 2,500
calories
• Total extra so far: 6,000 calories
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5 More Pounds by January 1• Food gifts
– 10 mini muffins + 5 cheese and crackers + 6 holiday cookies = 2,000 calories
• Cocktail parties– 4 parties (3 hors d’oeuvres + 2 mixed drinks) = 2,000 calories
• Hanukkah party– Beef brisket + potato pancakes = 1,000 calories
• Total extra so far: 11,000 calories
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• Extra piece of pecan pie = 500 calories
• Christmas brunch (slice of quiche, large cinnamon roll + 1 cup eggnog) = 1500 calories
• Give up daily walks for a month (175 calories each) = 5,250 calories
• Grand total: 18,250 calories
Almost There!
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Strategy #1 – Control How Much You Eat
• Keep a food diary to plan your day and your calories
• Control portions – know your portion sizes, use smaller plates and avoid second helpings
• Slow down – give your stomach a chance to tell your brain that it’s full
• If you’re traveling, take shake mix with you
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Strategy #2 – Think Before You Drink
• Stay hydrated with calorie-free beverages
• Even non-alcoholic drinks can add up fast
• Wine and champagne are better choices than mixed drinks
• Trade off - alternate alcoholic drinks with calorie-free ones
• Keep up appearances!
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Strategy # 3 – Stress Reduction
• Make time to stick with your exercise program
• Eating doesn’t reduce stress!
• Lighten up – everything doesn’t have to be perfect
• Keep track of your spending
• Don’t skimp on sleep
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Strategy # 4 – Spoil Your Dinner
• Eat small, frequent meals during the day
• Eat plenty of protein to keep you full
• Have a shake before you go to a party
• Fill up on the lowest calories foods first
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Strategy # 5 –Get Picky
• Don’t waste calories on everyday foods
• Pick lighter ingredients for your holiday foods
• Have it your way
• Stay picky when you’re out
• Pick light foods over calorie dense ones
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Party Hearty
• For a holiday pot luck, bring a healthy dish that you like.
• At buffets, take a tour of the table first, and decide ahead of time what you’re going to eat.
• Load up with low calorie veggies and salads, then take small helpings of the higher calorie items.
• Put choices on a small plate, move away from the table and sit with your back away from the food.
• Choose only what you really love and want to eat.
• If you overdo it, don’t make a bad situation worse. Learn from your slip-ups, and move on.
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Enjoy Yourself!
• Keep the focus on family, friends and fun – and less on the food
• Take care of yourself – exercise, get your rest, eat well and stay hydrated
• Try to maintain your usual eating routine and activity schedule as much as you can
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Q&A
To ask a question,
dial *1 on your touchtone phone
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Goal Setting and Tracking Coaching, Accountability, Support
Nutrition
Sleep
Fitness
Stress
General Wellness
Water
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