A new year naturally becomes a time for many of us to reflect on our goals for the coming months.  The post holiday barrage of ads for weight loss  and exercise equipment products attest to the popularity of  new year dieting and fitness intentions

If you are like the majority of us, you have found it increasingly difficult to maintain or lose weight as time goes on.  Weight gain  is  related more to aging than menopause. Men have a tendency to gain weight as they age as well.   Aging is related to decreased activity muscle mass and metabolism. The good news is that you can do something about it. No one said it will be easy. But nothing worthwhile is.  Increase your chances of success by implementing some simple strategies that are scientifically proven. Below are tactics that research has shown to be effective.

1. Use a food diary. Doing this can double the amount of weight loss.  It helps you become aware of the mindless eating that adds on calories.  It takes less than 200 extra calories a day to gain 20 pounds a year.
2. Start your meal with soup. That would be a brothy vegetable rather than a cream filled clam chowder!  A nice satisfying bowl of veggie soup has been shown to reduce calorie intake at a meal by 20%.
3. Eat slowly. It is not true that food eaten standing over the kitchen sink has no calories (See number 1). A study at University of Rhode Island reported that women who ate slowly compared to those who gulped down their meals ate 70 fewer calories and felt more satisfied.
4. Drink more water. Two cups of cool water before a meal can cut calories by 13%.  Another study shows that this also revs-up your metabolism by 24%.
5. Increase fiber. North Americans are notoriously bad about getting enough dietary fiber. Whole grains, fruits and vegetables not only are full of necessary nutrients but keep you feeling full longer and therefore less likely to nibble ( see number 1).
6. Don’t skip breakfast. Several studies have shown that eating a good breakfast, particularly concentrating on protein, supports weight management.   In fact, studies support the fact that eating 2 eggs a day can actually help you burn more fat than equal calories in bagels.
7. Exercise. I know, I know.  You don’t have time, you don’t have the energy, you just had knee or back surgery.  There is some kind of exercise that nearly everyone can do, even the wheelchair bound.  Resistance or strength training with hand weights or resistance bands will help build muscle mass which increases metabolism.  This assists with weight loss but does even more.  It reduces insulin resistance, builds bones, reduces arthritis pain and improves energy.  If you do have a medical condition by all means discuss appropriate exercise strategy with your health care provider. A good resource book on strength training is Strong Women Stay Young by Miriam E. Nelson, Ph.D.

Do you have any other strategies that have been successful?  Please share them.

written by Deborah McBain, CNM MSN