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Fat & Figuring It Out Podcast Food & Nutrition Uncategorized

Build a Healthier Super Bowl Party Plate

The Super Bowl is one of the greatest days of the year, whether you’re actually watching the football game or just grazing the buffet of football game bites. However, with appetizers and fried food galore at your fingertips, it’s quite easy to go a little bit overboard without even realizing it. During the span of a typical four-hour game, most Americans will consume an average of 2,400 calories and 121 grams of fat. If you factor in your pre-game and post-game festivities, you are looking at a serious marathon of eating and drinking.

Avoid Mindless Eating

Woman Driving Car and Eating

CREDIT: PHOTO: JORDAN SIEMENS / GETTY

We know, that’s much easier said than done, but it truly is a great goal to have when the apps keep on coming. Make it a point to put all your food on a plate before you eat it, and then walk away and sit at a table. This way you’ll be able to have an idea of exactly how much you’re consuming. If the game gets tense and you’re feeling a little anxious, reach for some veggies to munch on or maybe a piece of gum. If you park yourself in front of the chip bowl, it will be no surprise that you’re probably going to be munching on way more than you realize.

Don’t Drink All Your Calories

Grapefruit Beergaritas

CREDIT: PHOTO: GREG DUPREE

What’s a game of football without an ice cold beer? If you want a brew to sip on while you watch, then you definitely should have that. We recommend sticking to one to two beers, because with increased alcohol consumption comes poor food decisions down the road. If you like the fizz of beer but don’t want the calories, reach for sparkling water with a splash of fresh fruit juice. Whatever you do, don’t reach for the soft drinks. Sodas are packed with calories and sugar, and we’re trying to save room for all the snacks, right?

CREDIT: ANN TAYLOR-PITTMAN

The Magic Is in the Dip

Jalapeño Popper Bean Dip

CREDIT: PHOTO: GREG DUPREE

It’s easy to tell yourself that a dip is a harmless appetizer, but with all the calories and fat packed into just one scoop, you’d be surprised at the havoc they can wreak on your healthy-eating goals. Opt for protein-packed, clean dips like hummus, fresh salsa, tzatziki, or jalapeno popper bean dip. As much as we love a good cheese or ranch dip, the calories add up faster than with a healthier alternative.

Go For Smaller Portions

Portion Cues

CREDIT: PHOTO: IMAGE SOURCE / GETTY

Most Super Bowl spreads are jam-packed with finger foods like dips, wings, nachos, and chips, so it’s important to scale back on portions if you’re hoping to help yourself to a variety of fix-ins. That’s why we think sliders are a great option over a full-size burger. When it comes to dips, a spoonful or two will let you enjoy the flavors without piling up the calories. And those delicious jalapeno poppers that are definitely the best part of a football party? Stick to one or two, and then fill your plate with more veggies.

All in all, the day should be about hanging out with quarantined family and over a good football game. It’s inevitable that you’re going to throw back some salty snacks and munchies during any sporting event, so there’s no need to get too hung up on calories. So grab a beer and make a plate of your essential game day snacks, because half-time is about to start and you don’t want to miss it.

Source: https://www.cookinglight.com/eating-smart/how-to-eat-healthy-during-super-bowl-party

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4 Common Weight-Loss Pitfalls That Lead to Weight Gain

4 Common Weight-Loss Pitfalls That Lead to Weight Gain

Congratulations: You worked hard to hit your goal weight and you made it.

However, maintaining weight loss might be harder than you think. Research presented at The Endocrine Society’s annual conference found just 14% of those who lost moderate amounts of weight (defined as 10–15% of their original body mass index) maintained their weight loss; among those who lost less than 10% of their original BMI, only 23% maintained their weight loss.

Instead of letting months (or years) of hard work disappear in a haze of skipped workouts and sweet-tasting rewards, beware of these common pitfalls that could cause you to regain weight:

FOLLOWING A FAD DIET

The promise of quick weight loss might make it seem worthwhile to consume nothing but low-calorie shakes or cabbage soup. Chelsea Cross, RD, a dietitian with Dietetic Directions warns you might lose a lot of weight on a fad diet but dramatic calorie restriction is impossible to maintain long-term.

“Any plan that restricts a large food group simply because it’s off limits or too high in calories … is not something that can be stuck to,” Cross says. “You’ll eventually eat those forbidden foods and, because of the deprivation, will overeat them.”

Instead of adopting a fad diet or prioritizing quick weight loss, Cross suggests setting realistic weight-loss goals; eating a balanced diet that includes all of the food groups; and focusing on changing your lifestyle, not just your diet. These strategies, she says, help you achieve long-term, sustainable weight loss.

SKIPPING WORKOUTS

Whether you showed up for boot camp at the crack of dawn, squeezed in a run on your lunch hour or invested in a personal trainer to keep you motivated, the hard work paid off.

Once you hit your weight-loss goal, you might think you deserve a break from those high-intensity sweat sessions, but skipping workouts is a bad idea. Taking a two-week break from your exercise routine significantly reduces cardiovascular fitness and lean muscle mass, according to research published in the Journal of Applied Physiology.

Anthony J. Wall, MS, a certified personal trainer with the American Council on Exercise, notes that skipping workouts may make it harder to get back into an exercise routine.

STICKING TO THE SAME WORKOUT PROGRAM

Running the same 3-mile route or choosing the same settings on the elliptical trainer might have helped you shed unwanted pounds, but continuing with the same workout is going to make it difficult to maintain your weight loss. After you lose weight, you need to switch up your workouts, says Wall.

“When you follow a consistent exercise program, your body gets more efficient and you stop [burning as many calories],” he explains. “You have to take the intensity up a notch if you want to maintain your weight loss.”

Changing the number of repetitions in your strength-training program, adding high-intensity interval training to your cardio workout or checking out new classes like Pilates and aerial yoga instead of showing up for the same Zumba class each week ensures you don’t see the weight you lost start creeping back on.4

HAVING TROUBLE SLEEPING

If you struggle with sleeplessness, it might be harder to maintain weight loss. Sleeping less than six hours per night was associated with higher rates of obesity; and additional research found shorter amounts of sleep were linked to larger waistlines.

“Insufficient sleep can disrupt hormonal levels that are responsible for feelings of hunger and fullness,” explains Natalie Dautovich, PhD, National Sleep Foundation Environmental Scholar and assistant professor at Virginia Commonwealth University.

The more time you spend awake, the more opportunities you have to eat — and you’re more apt to reach for high-calorie snack foods than fruits and vegetables when you’re exhausted, Dautovich says.

To maintain weight loss, aim for 7–9 hours of sleep per night. You can increase the odds of getting a good night’s rest by sticking to regular sleep/wake times and going to bed in a cool, dark environment.

Keeping the number on the scale from creeping up takes some work, but the effort will be worth it when your favorite jeans continue to fit like a glove.

Source:  BY JODI HELMER