Some simple steps to shed the surplus
Boosting intake of fiber and protein can help you shed pounds healthily and sustainably. (Center photo courtesy Bit245 via Canva.com)
October 2024
by Vanessa LaFaso Stolarski, Contributing Columnist
Returning from vacation with a few extra pounds is common and nothing to get too obsessive about. After all, you enjoyed your time away. There’s no need to ruin the memories by beating yourself up for too many margaritas or cruise buffets. More importantly, resist the temptation of extreme dieting or other quick-fix, weight-loss methods. Instead, get back on track with these simple steps to lose that vacation weight healthily and sustainably.
STEP IT UP
Increasing physical activity is key to burning off the extra fat you gained while grilling and chilling at the pool. Start by re-establishing your normal exercise routine, but consider increasing the intensity. For instance, if you typically walk for 30 minutes, try intermittent jogging for part of that time, add ankle weights or increase the time.
Don’t limit yourself to structured workouts. Look for opportunities to move more throughout the day. Take the stairs instead of the elevator, park further away from your destination or take a walking work meeting.
BOOST YOUR FIBER
Increasing fiber intake can help you feel fuller for longer and promote healthy digestion. Fill half your plate with non-starchy vegetables at every meal, and choose whole fruits instead of juice. The fiber in whole fruits helps slow the absorption of glucose, otherwise known as sugars, and keeps you satiated for longer. Incorporate beans by adding them to salads, soups or side dishes.
Keep in mind that many vegetables do not contain as much fiber as you might think. Add oatmeal or wild rice to your meals for an extra boost. Fun fact — the almighty avocado contains nearly 4 grams of fiber per serving.
DROP THOSE CARBS
While carbohydrates are necessary for optimal health, reducing your intake of refined carbs can help you shed water weight and decrease bloating. Limit flour-based foods like pasta and bread, which can cause water retention. The same goes for sugary foods.
Instead, opt for complex carbohydrates, like quinoa, sweet potatoes or oats, which provide more nutrients and fiber. Increasing the consumption of low-carb veggies like leafy greens, broccoli and cauliflower can help you feel full while ensuring proper nutrient intake.
HIKE UP YOUR PROTEIN
Increasing protein intake can help preserve muscle mass and boost metabolism. Both are crucial for long-term fat-burning. Start the day with protein-rich foods like eggs, Greek yogurt or a protein shake with whey protein to keep you energized. Including 25-30 grams of lean sources such as chicken breast, fish, tofu or lean beef in every meal can curb hunger, balance hunger hormones and reduce cravings for unhealthy foods.
Patience is key to the process. It may take a week or two to see some momentum on the scale. Just remember, slow weight loss equals healthy weight loss.
Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach, life coach and stress-management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational purposes only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.