A few days of overeating or eating higher-calorie foods does not make or break anything.

Weight management after the holidays

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OK, the holidays are over, and what have you been left with – maybe a few unwanted pounds? Well, not to despair.

A few days of overeating or eating higher-calorie foods does not make or break anything. Here are a few reminders to help you make healthy food selections for weight management.

  • Have a routine with your three meals and snacks – it helps to regulate your glucose levels and your appetite.
  • Start your day with breakfast within one hour of getting up – it will get your metabolism revved.
  • Downsize portions at all meals, but especially at dinnertime.
  • Keep an eye on your fat intake – oils, dressings, margarine, butter - these pack the most calories. Even one tablespoon of healthy olive oil has 130 calories.
  • Drink calorie-free beverages most of the time. Best choice? Water.
  • Keep snacks to 100-150 calories.
  • Sit down when you eat, and enjoy the food and eating experience.

There are many easy ways to save calories for gradual weight loss. Any reasonable changes that you make to lose weight will work.

  • Bypass the chips at lunch when you have a sandwich. That is reasonable versus skipping lunch completely.
  • Switch to Cheerios rather than Raisin Bran and save 100 calories per cup versus skipping breakfast.
  • Increase your intake of lower-calorie vegetables at dinner, and back down on the serving size of meat.

Just take a look at your usual routine at meals to see where you might make a few calorie-saving changes.


About the Author

Rita Smith is a Registered Dietitian and Certified Diabetes Educator. She's been working in the field of nutrition and disease prevention for more than 35 years and currently works at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provides nutrition counseling to clients who have a variety of disorders or diseases including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.