By: Red Hot Mamas
Published: April 13, 2022
“Let us be thankful to people who make us happy, they are the gardeners who make us blossom.”
– Marcel Proust, writer
Dear Red Hot Mamas,
Well, it’s finally Spring. The days are longer, the air is warmer and many of us are anxious to shed the coats and put on our Spring clothes. Oftentimes we are surprised because those Spring clothes which were tucked away in our closets have suddenly become very snug. It’s a shock to many of us when this happens.
On a personal note, I have made one excuse after another for my seven-pound winter weight gain. Some of these excuses include: the weather was just too cold this past winter to get out and exercise; I indulged in holiday binge eating of all the things I should not be eating and even drinking; when the temperature plunges, I love comfort foods – especially big bowls of pasta; and the lack of sunlight even makes me a little more sleepy, so I am just too tired to exercise and watch my weight. Those are some of the reasons I have for gaining weight. And I know that I must take hold now. I must stop munching mindlessly from a bag of chips and I must stop the nightly eating of my favorite Ben and Jerry’s Cherry Garcia ice-cream which absolutely tastes like heaven to me. If I don’t do this, I will never be able to ever get into my skinny jeans again!
Another problem I have is that I typically have no idea of how much I am eating. To overcome this obstacle, I’ve found an easy strategy. It is to keep a food journal.
Most of us are shocked when we start writing in the journal every morsel that we put in our mouths. However, writing it down keeps us accountable and it really helps to keep us mindful of what we eat, and it may help us to making healthy choices to obtaining weight loss.
Here are a few red-hot tips to stop feeling hungry while you are trying to lose weight:
- Eat protein for breakfast. Protein can regulate hormones to help you feel full. Good choices for high protein include eggs, oats, and nuts.
- You don’t have to be a member of the Clean Plate Club! You don’t have to eat everything on your plate because portion sizes have increased dramatically and the only reward you will have it extra pounds. Make a conscious choice to leave a few bites of food on your plate.
- Downsize the size of the plate you are eating from. You will consume more food on a larger plate.
- Have a glass of water with every meal. It will help you to eat more slowly and fill you up.
- Don’t eat in front of the television.
- Eat healthy snacks which contain protein and fiber. This combo will keep you feeling fuller longer.
- Get a good night’s sleep. Getting less than 5-6 hours of sleep per night is associated with increased incidence of obesity.
- Manage your stress levels. When you are under constant stress, your body releases adrenaline and cortisol which remain in your bloodstream, and it may increase your appetite and potentially lead you to eat more.
- Exercise regularly! Being active is key to losing weight and keeping it off. Exercise can help burn off the excess calories that you cannot lose through diet alone.
In closing, controlling your body weight and keeping your body active is essential not only at menopause but to your future health.
Good health to you,