Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season. For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.
Make sure you get 7-8 hours of sleep a night. The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight. In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years. Try to get to bed a little earlier and create a quiet, dark sleep environment.
Are you an expert at reading nutrition labels? If you deal with managing health conditions like me, it has become very important to understand what is in your food. First, I always read the ingredient list to make sure it contains nothing that triggers my Crohn’s Disease. Second, I check out the nutrition label. Here are tips on how to read it.
1. Serving Size
Do you find yourself wandering the aisles at the grocery store and ending up with more sugary or salty snacks than fresh produce? One mistake could be going shopping when you’re hungry – that is when your willpower is at its lowest. Not only that, but try to do the majority of your shopping around the perimeter of the store.
Do you ever look at the nutrition facts on the food you buy? Or maybe you wondered what a serving size looks like for your fresh fruits and veggies. Have you ever actually measured a serving size out to see what it looks like?
I found a great tool to help you visualize and remember what portion sizes look like. You can look at portion sizes in a variety of categories including vegetables, fruits, milk & dairy, grains, meat & beans, fat & oils, sweets & treats, and mixed dishes. For example, if you click on the vegetable category and then click on the baked potato icon, it shows you the potato on a plate next to a computer mouse to give you an idea of the size a one serving potato looks like. It is important to understand portion sizes if you are trying to lose weight or maintain your weight. It also has printable versions. There is a full size portion guide that can be kept on your refrigerator and a wallet size portion guide that you can take with you wherever you go.
Click here to visit the site.
When you go to the supermarket and see something labeled “natural”, you assume it must be healthy, right? The truth is, the words food manufacturers put on their labels may not mean what you think they mean. Here’s a list of some of these words and their definitions.
I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.