CM – Nutrition tip: come over the holidays

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Eunice Mesick

In my last two tips, we discussed 5 different points to get through the holidays and prevent unwanted weight gain. Here are three more things to think about.

What if someone gives you a box of chocolates? Think about the damage these empty calories can do. A small piece of chocolate can contain 150 calories! This would mean a 2½ pound box of chocolates could provide up to 5000 calories! Can we exercise enough to burn these calories? A 155 pound individual would have to walk for 10 hours, walk for 7 hours, or ride a bike for over 5 hours!

Candy can lead to weight gain, and lots of candy displaces nutritious food. If you have candy, do it in moderation. Try exercising on the same day to burn extra calories. An even better option is to encourage your family or friends to give an alternative gift. There are many non-food items that can make you feel better than a piece of candy. For example a favorite CD, a basket with soothing bath products, a certificate for a massage, flowers or a new outfit.

In addition to the temptation to resist the holiday treats, there is also the temptation to celebrate with alcohol. Alcoholic beverages are not calorie-free. Alcohol provides 7 calories per gram and an alcoholic drink can provide twice as many calories per ounce as carbohydrates and fats. A 12-ounce can of beer has about 150 calories; A 4-ounce glass of wine provides about 90 calories. A glass of spiked eggnog has about 300 calories. You should not consume alcohol during a weight loss program; it disrupts nutrient metabolism and stimulates the appetite. Alcohol does not provide nutrients.

If you choose to drink alcohol, limit yourself to one serving. Try alternating alcoholic beverages with non-alcoholic beverages. The best thing you can do for your weight is not to consume alcohol. Enjoy diet sodas, sugar-free hot cocoa, and drink water.

It is easy to break off training routines. Hectic schedules and travel make it easy to skip exercise. Have you ever wondered how quickly your fitness level drops when you stop exercising?

Failure to exercise for 2 weeks may result in a slight decrease in fitness. The fitter you are, the less your fitness decreases. If you don’t exercise for 5 weeks, your fitness level will drop by about half. The best thing you can do to stay fit is at least 2 aerobic workouts and 1 weight training session per week. Try not to walk more than 2 weeks without going back into your routine.

Please call the Diet Center today if you are missing your weight loss goals. We will help you change your diet and your life! Please call 928-753-5066 or visit 1848 Hope Avenue in Kingman.

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