The Busy Woman's Guide to Losing Weight
Posted on: Friday, 2 May 2008, 06:00 CDT
By Bauer, Heather
You can get the body you want with the schedule you have. A top nutritionist shares her tried-and-true tricks for losing weight in the real world. SUMMER'S NEARLY HERE, which means getting a bikini body is probably already on your very long to-do list. But between errands, work projects, and family obligstions, it may feel like it will be Labor Day before you can start slimming down. That's because most can start slimming down. That's because with today's fast- paces lifestyles. They ignore the fact that many of us don't have time to crunch calories or devote hours every week to shopping for and cooking healthy foods. In real life, busy women end up rushing to take their toddlers to the pediatrician during lunch hour and are faced with the option of hitting a fast-food joint or skipping their midday meal.
The solution isn't tossing out all your good intentions and giving in to every craving; it's having strategies in place so you can steer clear of temptation and still feel satisfied when the going gets tough. That's exactly the approach nutritionist Heather Bauer, R.D., author of The Wall Street Diet, developed when she set up her practice as a dietitian in New York City. Most of her clients were Wall Street bankers, lawyers, and other hard-charging, career- driven people. "They came to me wanting to eat better, have more energy, and of course lose weight, but they weren't willing to-or couldn't-make too many adjustments to their demanding lives," says Bauer. "So rather than insist they rearrange their schedules or banish certain foods, I taught them to identify the situations that lead them to overeat and helped them incorporate realistic lifestyle changes into their day so making smart food choices became second nature." As a result, the pounds came-and stayed-off. The nine weight-loss obstacles listed here trip up Bauer's clients again and again, and are the ones most women also have the toughest time with. Whether you're a CEO, an up-and-coming sales assistant, or a stay- at-home mom who juggles it all, work Bauer's simple fixes into your routine and we promise getting swimsuit-ready won't be a time- consuming affair this year.
1 Mornings are a blur. Who has time to eat?
Nearly 40 percent of women admit to bypassing breakfast on a regular basis to save time or curb calories, but it's a habit that will derail your slim-down plans. Going too long without eating causes your body to switch into energy-conservation mode, meaning you burn calories at a slower rate. Plus, you'll only be famished later: One study in the American Journal of Clinical Nutrition found that women consumed 100 more calories during the day when they didn't eat breakfast than they did when they ate cereal.
But it's tough to find the time to sit down with a bowl of oatmeal when you have to hustle the kids to school or get yourself to work. Instead, grab an apple, a banana, or an energy bar (Gnu and Larabar are good, healthy brands) and eat it in the car. If you're one of those people who aren't hungry in the morning, this may be all you need, as it doesn't take a huge breakfast to kick-start your metabolism. Otherwise, you may want to pack a second mini breakfast to eat at your desk later. A few healthy, office-friendly combos: fiber-rich crackers topped with peanut butter and banana, nonfat Greek yogurt sprinkled with half a granola bar, or half a cup of cereal with lowfat milk. Choose a brand that contains more man 5 grams of fiber per serving, such as Kashi Go Lean, Fiber One, or Kellogg's All-Bran Original.
2 You work through your lunch hour
From the time you crawl out of bed in the morning until the time you collapse back into it at 11 p.m., you're constantly on the go. But while your roadrunner lifestyle is an advantage at work, it can backfire when it comes to satisfying your hunger. It takes your brain about 20 minutes to register fullness, so gobbling down your lunch in five minutes is a surefire way to take in extra calories. In feet, when scientists at the University of Rhode Island asked women to eat a pasta dish in less than 10 minutes, they took in 12 percent more calories than they did when they were given half an hour to dine. Even if your lunch is a preportioned dish, like a sandwich from the deli, chances are you'll still be looking for more to eat later on. (Being distracted through your meal means you don't have a chance to savor it) The best approach? Carve a 20- to 30- minute break into your schedule for your meal. And if you're interrupted by a phone call or quick business powwow, resist munching through it. Instead, postpone your lunch until you're through so you can focus fully on the food.
3 Your office is food central
Between muffins at the morning staff meeting and cakes for co- workers' birthdays, baby showers, and promotions, you're constantly being tempted by treats you could easily avoid if you were left to your own devices. But you can't skip these gatherings, and on top of that, there's social pressure to participate fully.
If you know you'll have a tough time resisting these foods, have a healthy snack before the meeting or party. Walk into the room with a bottle of water to give yourself something to do with your hands, and position yourself as far away from the goodies as possible. At meetings where the food is served on a side table, this is easy; no one will notice or care whether you eat. Celebrations are another matter, though: You may be perceived as standoffish if you don't have a piece of birthday cake. In those cases, focus on socializing, not nibbling, by standing next to the cake and passing pieces to your co-workers. Use the water trick again, and if you're handed a plate, either accept it and quickly put it down, or simply say, "No thanks, I had a big lunch." You can also choose to savor a small slice, but remember to factor it into your daily calorie budget.
4 Your calendar is packed with business lunches and dinners
Dining out is one of the main reasons many busy women say they're carrying extra pounds. It's easy to understand why: Many seemingly healthy restaurant entrees pack hundreds of hidden calories. Chefs flavor grilled dishes with big pats of butter, drench salads in oily dressing, and serve up seriously oversize portions. But it's possible to have a meal that's high in taste and low in calories.
Because one of the most confounding diet dilemmas is the pressure of having to make on-the-spot choices, do yourself a favor and decide in advance: Will you have a cocktail, a piece of bread from the basket, or a light dessert, such as fruit, biscotti, or sorbet? It's amazing how much easier it is not to fall victim to a caloric slipup when you have a strategy. Preplanning also works when it cornes to choosing an entree. Check out a restaurant's menu ahead of time and pick a simple dish. Or opt for two appetizers: A salad or soup-such as asparagus with vinaigrette, gazpacho, or arugula and shaved-Parmesan salad-paired with prosciutto and melon, shrimp cocktail, or beef carpaccio makes for a filling meal for less than 500 calories.
Business lunches and dinners can be particularly distracting because you're focusing on the conversation, not on how much you're eating. The best way to put the brakes on manic munching is to work in natural pauses during the meal. Put down your utensil at least three times to chat, listen, or simply sit, and sip water between bites, which helps fill you up. You can also take a bathroom break when you've finished half your meal. This gives your brain a chance to process your hunger level, making it easier to stop eating once you return to the table.
5 You're on the job late-a lot
After meeting a last-minute deadline and slogging through rush- hour traffic, you're finally home at 9 p.m. Stomach growling, you grab a handful of crackers and start rooting through the fridge. Because there's nothing easy and wholesome to whip up, you settle on a bowl of cereal and skim milk. But then, during the 10 o'clock news, you're hungry, so you munch on another handful of cereal, a couple of sticks of string cheese, and a few cookies. Before you know it, you've consumed hundreds of calories with this mishmash dinner and still don't feel full. The solution: Sit down and have a real meal, no matter what time it is.
When you get home, the first thing you should do is change out of your work clothes and wash your face and hands. This simple act signals it's time to slow down and transition to home life. Then think about dinner. If you don't have any leftovers and are too exhausted to cook, warm up a frozen entree, a satisfying and portion- controlled choice for those nights when the most you can do is peel back a lid and hit some buttons on the microwave. Stock up on meals with 380 calories or fewer per serving, such as those from Amy's, Healthy Choice, Weight Watchers' Smart Ones, or Lean Cuisine's Spa Cuisine Classics, which are made with whole grains and at least one full serving of vegetables. (At the grocery store, make sure to check the serving size; some individual entrees pack in two portions.)
Once you're through with dinner, consider your kitchen closed. Many women use food as a way to unwind from a stressful day and end up snacking until bedtime, so find another soothing release for evenings, like knitting, reading a book, or painting your nails. If you're still starving? Stock your fridge with three or four quarter- pound bags of low-sodium sliced turkey. (Stick with the plain variety, not honey-roasted, smoked, or spiced.) If you're truly hungry-not just bored or stressed-a 150-calorie bag will fill you up. And if you're just in the mood to munch, the taste will stop you in your tracks. There are not many women who will binge on sliced turkey. 6 You work hard during the week-you deserve to splurge on weekends
If Monday is the traditional fresh start for dieters, Friday can be the beginning of the all-too-common lost weekend. When women unwind from the workweek, they tend to adopt a more relaxed attitude toward food. In a study in the journal Obesity Research, people took in an average of 82 more calories per day between Friday and Sunday than they did on weekdays-which can add up to an extra 5 pounds over a year. To break this pattern, resolve to kick off your weekend in a healthy way. On Friday morning, make a calorie forecast: If you have a family pizza night or dinner reservations with a friend, plan on having a lighter lunch that day. A combination of vegetables arid lean protein, such as a large green salad with grilled chicken or fish, will fill you up for a moderate amount of calories. Eating a high-fiber snack with protein, like two FiberRich Crackers with Laughing Cow Light cheese wedges or Mini Babybel Light cheese, in the late afternoon will also take the edge off your hunger and make you less likely to stuff yourself at dinner.
One of the most common times for overindulging is during afterwork happy hours. What begins as just one beer with the gang is inevitably followed by another drink or two and a few blue cheese- drenched buffalo wings or fried mozzarella sticks. By the time you leave for dinner, you've already inhaled more than 700 calories! To combat this tendency, before you head to the bar, decide how long you'll stay and how many beverages you'll order. Stick with a low- calorie option, such as a glass of wine (80 calories), a light beer (99 calories), or a vodka and soda (100 calories). If you don't feel like drinking, have a club soda with a twist of lime, which is calorie-free and looks enough like a mixed drink that your co- workers won't order you another round.
Following this be-prepared principle can keep you on track through the rest of the weekend. If your Saturdays and Sundays are generally a blur of running errands or ferrying your kids to hockey practices, dance lessons, and soccer games, odds are you'll make a fast-food run sometime during the day. Many women assume a salad is the no-brainer choice, but surprisingly, some varieties can pack in more calories than a bacon double cheese-burger. Look for salads with chicken that's grilled, not crispy or fried, and fat-free dressing. Another wise pick is the plain hamburger, which usually contains less than 300 calories; just hold the fries.
7 This is the third (or fifth, or 10th) time you've tried to lose weight
Experience may be a virtue in your career, but it can be a downfall when it comes to shedding pounds. Veteran dieters often develop a pattern: They start out motivated, but as soon as they slip up, they adopt a Might as Well Attitude, as in, "I've already blown it, so I might as well have whatever I want now."
To avoid slipping into this mental rut, remember, mere's no such thing as a diet buster. It's not those extra calories that do the damage; it's an all-or-nothing attitude that cripples your resolve. After all, successful weight loss isn't about being perfect; it's about being practical over me long haul. Instead of dwelling on that second (or third) slice of cake you ate, have a practical recovery plan to get you back on track as soon as possible. One good strategy is to have a baked white or sweet potato and two cups of steamed vegetables for dinner. Need more of a jump start? Consider a day of meals consisting mainly of protein and produce: Start off with an egg-white-and-veggie omelet for breakfast; snack on deli turkey or oranges; and have grilled fish, turkey, or chicken and greens with a vinegar-based dressing for lunch and dinner. Both of these tactics can get you back into the swing of healthy eating without delay.
8 Life wouldn't be the same without pasta, dessert, or other "fill in the blank here" food
You work hard and feel like you deserve a glass of wine or bowl of ice cream at the end of the day. While many diet books instruct you to declare these dishes and drinks off limits, this approach will only leave you feeling deprived. A smarter idea: Factor in two indulgences each week. Eat a portion of whatever you're craving- whether it's a slice of pizza or a small movie theater popcorn-and take time to savor it. But if you have a tough time limiting yourself to a single serving, have your treat in the evening. That way, you'll be less likely to adopt that Might as Well Attitude and overeat for the rest of the day. Or choose a snack that comes in individual servings, such as a single cupcake, a small bag of chips or cookies, or an ice cream cone. By incorporating your favorite pleasures into your regular diet, you'll be less likely to give in the next time you're tempted.
9 In the next few months, you have a business trip and a vacation planned
There's nothing like a change in your daily routine to make you feel out of sons. Pair that with frustrating delays and cancellations and a Cinnabon in every airport terminal and you've got the ideal scenario for binges. So whether you're jetting to London for a conference or taking a road trip to Aunt Judy's, you need a plan to manage the physical and psychological stress of traveling.
Because airplane and rest stop snacks are notoriously unhealthy, put together an emergency snack pack to tide you over. Good choices include cut-up veggies or a piece of fruit, an energy or granola bar like those made by Luna or Kashi, a bag of soy chips or popcorn, a protein source such as turkey jerky or individual packets of peanut butter, and a ready-to-drink shake like Myoplex Lite Ready-to- Drink. A large botde of water is a necessity as well. (If you're flying, purchase it after you've cleared airport security so you can carry it on.) Dry cabin air is dehydrating, which can leave you fatigued and less able to make smart food choices on the plane.
Jet lag can also throw your will-power in a tailspin. When you're exhausted, your body craves carbs and sugar for a quick energy boost. Many women confess to raiding the minibar as soon as they reach their hotel rooms, so call the hotel in advance and ask the front desk to stock yours with only unsalted, roasted nuts and other healthy treats, or to clear it out altogether. Staying hydrated, hitting the hotel gym, and spending a little time outdoors each day will also help you adjust and shore up your healthy eating resolve.
DROP THAT DOUGHNUT!
ADOPT THIS SIMPLE SLIM-DOWN PLAN AND YOU'LL HAVE MORE TIME AND ENERGY ALL DAY LONG-GUARANTEED
DECIDE IN ADVANCE:
WILL YOU HAVE A COCKTAIL, A PEICE OF BREAD FROM THE BASKET, OR A LIGHT DESSERT?
WEIGHT LOSS ISN'T ABOUT BEING PERFECT, IT'S ABOUT BEING PRACTICAL
by Heather Bauer, R.D.
Excerpted from The Wall Street Diet, by Heather Bauer, R.D., C.D.N., and Kathy Matthews. Copyright (c) 2008 Heather Bauer. All rights reserved. Published by Hyperion. Available wherever books are sold.
Copyright American Media, Inc. May 2008
(c) 2008 Shape. Provided by ProQuest Information and Learning. All rights Reserved.
Source: Shape
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