Weight gain can put your health at risk. A couple pounds a year can add up to an increased BMI over time. The National Heart, Lung and Blood Institute reports that excessive weight and obesity can put you at risk for all of the following:
- Coronary Heart Disease
- High Blood Pressure
- Stroke
- Type 2 Diabetes
- Abnormal Blood Fats
- Metabolic Syndrome (the name for a group of risk factors that raises your risk for heart disease and other health problems, such as diabetes and stroke)
- Cancer
- Osteoarthritis
- Sleep Apnea
- Obesity Hypoventilation Syndrome
- Reproductive Problems
- Gallstones
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Read on for three simple tricks that don’t include a gym membership or a diet plan, but these tips do promote weight loss.
- Size does matter when it comes to weight loss. Stop supersizing your meals. Order smaller sizes. Serve and eat your food on small plates. People automatically eat fewer calories when they reach for the tiny plate. Leave a bit of each meal behind, or grab a plate that is a contrasting color to your food; this can serve as a stop signal. Studies show that these quick tricks may reduce calories, which can lead to weight loss over time.
- Skip the midnight snack. No more late night eating. Give yourself an “eating curfew.” Food is fuel, and there’s no need to load up on carbohydrates before you hit the hay. There is research that suggests nighttime eating may lead to weight gain.
- Swap out grain breakfast selections with a protein rich option. Find ways to swap out a refined carb breakfast with a protein rich option. Protein rich options include eggs, nuts, seeds, beans or fish. Limit processed protein (e.g. deli meat, protein shakes) and red meat choices. Abandon beliefs that you can only eat certain foods at certain times. It’s acceptable to eat a salad in the morning for breakfast, or an omelet for dinner. Research demonstrates beefing up your healthy protein intake may increase satiety and promote maintenance of your current body weight.
References:
British Heart Foundation – Portion Distortion report
http://ajcn.nutrition.org/content/88/4/900.full
http://ajcn.nutrition.org/content/87/5/1558S.long
Author: Heather Klaus, Medcor, Wellness Program Manager. Heather oversees Medcor’s internal wellness program for nearly 900 associates nationwide. She also develops and supports wellness programs for Medcor clients. Heather is a regular author and contributor to health and wellness blogs, videos and newsletters. Heather holds a Bachelor’s in Science from Northern Illinois University in Nutrition and Dietetics. She is a certified trainer, fitness instructor and Lifestyle and Weight Management Consultant. http://www.medcor.com. Contact: heather.klaus@medcor.com
