Emotional Eating

Why It Matters

Emotional eating can sabotage your weight management efforts. Getting a handle on your tendency to eat in response to emotions can be one of the most important factors in achieving long-term weight loss success.

What it Is

Sometimes, the desire to eat has nothing to do with a pesky rumbling in your stomach telling you that you need to eat. We get a strong longing for foods -- particularly fattening, comforting foods -- when emotions spike or plummet. We want to eat and (we think) nothing else will do.

• What is Emotional Eating?

How it Happens

For some, it takes a major event to trigger emotional eating -- getting fired or going through a divorce; for others, it's a constant struggle: the traffic on the way to work; the jammed photo copier; a tough day at the office ... the daily grind can lead to a seemingly unbreakable habit of turning to food to make it all better.

• Why We Give in to Emotional Eating

A Vicious Cycle

The worst part about emotional eating is it actually causes your problems to multiply. Eventually, instead of avoiding the issues you're stuffing down with food, you've created another one altogether -- weight gain, guilt about eating, worsening health ... and then it starts all over again.

Five Steps to End Emotional Eating

If you tend to give in to emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.

• Step One: Identify Your Triggers Learn How
• Step Two: Recognize Hunger Signals Learn How
• Step Three: Limit Trigger Foods
• Simply stop stocking your fridge and pantry with the foods you binge on.
• Step Four: Don't Skip Meals
• Skipping meals almost always leads to over-eating.
• Step Five: Create Alternatives to Eating
• Whether it's a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges.

Don't Give Up

When you trip up -- because you will (We all do!), don't give up. Forgive yourself and start over the next day. Learning from your mistakes and focusing on the positive will go along way in ensuring your continued weight loss success.

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Know Your Danger Zones

Paying bills caused me to gain weight until recently. Every time I paid bills at my kitchen table, the stress factor of watching my checking account shrink (while credit card balances grew) caused me to reach for the closest comfort food (read: cookies, cookies, and more cookies!). But one little change is helping me to prevent overeating

So, I moved this task to my computer desk and I automatically reached for something -- and this time all I got was a handful of paperclips, which aren't nearly as tasty as sugar cookies. It had become second nature to reach for that food because I was doing the same activity, despite the fact that I wasn't even at my kitchen table.

Lesson learned? Certain spots can be "dangerous" for dieters. Examples: If sitting in the kitchen to do crafts, homework, or the like, causes you to raid the fridge… leave the room. If lingering at the dining room table makes you long for dessert… vamoose! Better still, head outside and take a walk. Not only will it get your mind off of eating, you'll have the extra benefits of exercising!

So, what is your dieting danger zone? Take a moment to think about locations, activities, or combinations of the two, that lead you to eat on auto pilot. What can you change about this habit? Is there a healthier alternative to eating (such as knitting while watching television instead of snacking on high-cal foods)?

Acknowledging -- and changing -- these habits will go a long way toward making lifestyle changes that stick.

More:

• How to Stop Overeating
• Rein in Your Appetite
• Women, Stress, and Weight

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Wendy's Quick Guide

Wendy's is a fast food restaurant popular for burgers and a soft-serve dairy dessert, the Frosty. Wendy's offers a few filling, diet-friendly items, such as a grilled chicken salad or small beef and bean chili for around 200 calories. But beware those fat-laden specialty burgers -- some pack in close to a thousand calories! This quick guide will help you identify the most healthy fast food choices at Wendy's.

Good Choices:

• fresh fruit bowl with yogurt - 220 calories
• fresh fruit bowl - 130 calories
• side salad - 35 calories
• broccoli and cheese potato - 330 calories
• Caesar chicken salad (no dressing or toppings) - 190 calories
• taco salad (no sour cream, chips, or salsa) - 360 calories
• small chili - 220 calories
• kids meal fries - 280 calories
• ham and cheese kids meal sandwich - 240 calories

Less Preferable Choices:

• The Baconator - 840 calories
• Class Triple with Cheese - 970 calories
• blue cheese salad dressing - 260 calories
• Homestyle Chicken Strips (3) - 410 calories
• Premium Fish Filet Sandwich - 450 calories
• Honey BBQ Boneless Wings - 580 calories
• Frosty Float - 380 calories
• Classic Single with Everything - 420 calories
• Sweet and Spicy Asian Boneless Wings - 550 calories
• Crispy Chicken Sandwich - 380 calories

I found all of the calorie counts for these menu items using About.com's Calorie Count. You can find many more listings for Wendy's menu items there, plus you can search for any other restaurants and types of foods, all for free.

More Fast Food Quick Guides

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Joining a Gym

Joining a gym is the same as making any major purchase. You need to make an informed decision and consider some important factors before you sign on the dotted line.

Consider Your Needs

The most important factor in choosing the right gym is finding one that fits your goals. Why do you want to join? To lose weight? To tone up? To treat an injury or health condition?

Look for a facility that offers the most classes that meet your needs. For example, if you have arthritis, a facility offering water aerobics classes will be preferable over one that does not. Get a tour of the facilities and check out the array of equipment provided.

Ask These Questions

You'll want to ask some important questions as you choose a gym:

• Are Trainers Qualified?
  Unfortunately, there is no one association that sets qualifications for trainers in gyms in the United States. Some gyms, however, do require that their trainers achieve certification from the American College of Sports Medicine, the largest sports medicine and exercise science organization in the world.

  Ask if the staff is certified by this organization or a similar one. A gym with qualified staff is preferable over one that does not have requirements for its staff.

• How Do Classes Work?
  Are classes included in your monthly fee, or do you have to pay an additional fee for them once you join? Do you have to pay for them ahead of time (say, six months worth)? Does the gym offer one free class so you can find out if it's right for you?
• Is it Clean?
  While there are no nationally-recognized health codes specific to gyms, you'll want to check out the facilities for cleanliness.

  Take a look at the equipment -- dust piled up beneath or around the exercise machines is a sure-fire sign of poor maintenance. Check out the lockers, showers, and changing areas to make sure they look properly attended-to.

  Once you do join, protect yourself. Wipe down machines with antibacterial wipes before you use them (should be provided), and wear shower shoes in the locker room and shower.

• What are Peak Times?
  If you plan on using the facilities at approximately the same time each day, you may want to scope out the situation before you join. Is the parking lot packed at your desired gym time? Is there a line to use the treadmills? Joining a gym won't do you any good if, every time you go, you can't use the machines you need.
• Ask the BBB
  It doesn't hurt to check with your local Better Business Bureau to make sure there have been no complaints about the gym you are considering joining.
• Read the Small Print
  When you start looking around, you will find that you cannot use a gym's facilities without joining, and, therefore signing a membership contract.

  Most gym contracts are nonrefundable. While a few exceptions can allow you to cancel a gym membership contract -- say, you move more than 25 miles away or your doctor confirms that you cannot exercise due to an injury -- the contract is a contract. Your membership will have to be paid whether you're using the facility or not.

  Like the song says, "You better shop around" and compare contracts, special offers, and limitations at different gyms in your area as they can vary greatly. Be sure to inquire about student, teacher, or senior citizen discounts if you fall into one of those categories. Also ask your employer or health insurance company if you're eligible for any gym benefits -- many are offering some help with gym memberships in the way of company discounts, stipends or partial refunds.

  Be careful about signing a long-term contract. While paying in advance will probably get you a better rate, most experts agree it is preferable to pay month-to-month.

  Next, when you're presented with the contract, do not sign it on the spot. Resist high pressure sales techniques and stick to your guns -- don't sign anything until you've had a chance to go home or another quiet location and review it with a fine tooth comb. Even better, have someone else read over it in case they spot something you don't.

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Look Thinner

Looking your best along your weight loss journey is a great self esteem boost! So, let’s check out these simple ways to look thinner...

• If a thick middle is your problem area, remember that jackets or shirts with hems at your midsection can make a boxy shape look chunkier. Choose jackets that are hip length (or longer). Just say no to bulky shoulder pads and yes to dropped shoulders. A smart choice for fabric is figure-skimming slinky knit.

  As for tops, a wrap-around style blouse nips in the waist where it meets, resulting in an hourglass look. Look for a sash to tie at the middle -- it will also cinch your waist area. A monotone suit with a nipped waist is ideal for your shape.

• Quick Tip: When jacket shopping, you can create the illusion of a waist with a curved shape or a belted back.

• Swimsuit season strikes fear in the heart of many women, but it can be particularly daunting for those of us with generous hips and thighs. A plunging neckline such as a halter-style, one-piece suit will detract attention up and away from problem areas. A two-tone suit with the lighter color up top will have a similar effect.

  Quick Tip: Brave enough to bare more? A high-cut bottom will give the illusion of longer (and therefore slimmer) legs.

• If you have wide hips, choose a wide collared coat as it will draw the eye up from the hip area. A coat that flares slightly will skim past the hips and thighs, concealing bumps and bulges.

  If you're skirt shopping, check out styles with ruffled hems or that flare slightly at the bottom (A-line skirts are a do). Dresses with shirring at the bodice can also slenderize hips.

  Quick Tip: A boat neck creates a horizontal line and broadens your shoulders, making yours hips look more narrow.

• You can minimize your bust area with cross-over style tees and tanks and wrap-style tops. Ponchos and poncho-style tops are all the rage this fall and they're perfect for detracting attention away from fuller breasts.

  An unzipped hoodie or open cardigan creates a vertical line, lengthening the neckline and torso.

  Quick Tip: Scoop neck tees with their deep, wide neckline work to break up an ample chest area.

• An empire-style top will bring focus to the bust and away from a noticeable belly. Shift dresses slim your waistline. Skirts and dresses cut on the bias are great for taming the tummy area.

  Wearing a slender belt around your waist over a tunic or shift will visually cinch it in. Blouson style dresses may seem like the perfect cover-up, but actually they can have the opposite effect on some shapes, so try before you buy!

  Quick Tip: Remember, extra-long necklaces create a leaner line on your entire top half, resulting in a slimmer look.

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Panda Express

Panda Express offers Americanized versions of Chinese dishes such as sweet and sour pork and orange chicken. There are a number of calorie-smart main dishes and you can choose steamed mixed vegetables as a side instead of rice. This guide will help find healthy choices at Panda Express.

Good Choices:

• Chicken with mushrooms (5.5 oz.) - 135 calories
• Beef and broccoli (5.5 oz.) - 150 calories
• Black pepper chicken (5.5 oz.) - 180 calories
• Mixed vegetables (5 oz.) - 70 calories
• Fried tofu with beans (5.5 oz.) - 185 calories
• Vegetable spring roll (1) - 85 calories

Choose Less Often:

• Orange chicken (5.5 oz.) - 475 calories
• Sweet and sour pork (4 oz.) - 415 calories
• BBQ pork (5.5 oz.) - 400 calories
• Vegetable fried rice (8 oz.) - 390 calories
• Fried shrimp (6) - 260 calories

To search the nutritional information for many other restaurant foods, visit About.com's Calorie Count.

More Fast Food Guides

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Are You an Emotional Eater?

Emotional eating is a relatively common problem for both men and women. If you eat in response to your feelings, especially when you are not hungry, you are an emotional eater. Emotional eating means your emotions -- not your body -- dictate when and/or how much you eat.

When and How Do Emotional Eaters OverEat?

Some emotional eaters binge when they are sad or confused; for others, eating can be a way of avoiding thinking about problems or taking the action required to solve them.

If we'd eat for comfort by reaching into our crisper drawer, we'd be OK. But how many people turn to carrot sticks when they're feeling stressed? It's the high-fat, high-cal foods we love that make us feel better; the more fattening, sweeter or the saltier the food, the better we seem to feel.

Are You an Emotional Eater?

You are an emotional eaters if you answer yes to any of the following questions:

• Do you ever eat without realizing you're even doing it?
• Do you often feel guilty or ashamed after eating?
• Do you often eat alone or at odd locations, such as parked in your car outside your own house?
• After an unpleasant experience, such as an argument, do you eat even if you aren't feeling hungry?
• Do you crave specific foods when you're upset, such as always desiring chocolate when you feel depressed?
• Do you feel the urge to eat in response to outside cues like seeing food advertised on television?
• Do you eat because you feel there's nothing else to do?
• Does eating make you feel better when you're down or less focused on problems when you're worried about something?

If you eat unusually large quantities of food or you regularly eat until you feel uncomfortable to the point of nausea, you have a problem with binge eating. Please speak to your health care professional.

<< How to Deal with Emotional Eating

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5 Emotional Eating Cues

Emotional eating is the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Some of the common emotional eating cues are:

1. Anger

   Whether you're angry at yourself, another person or a situation, you stifle your feelings using food rather than confronting them and releasing them. It's easier to smother a problem than to deal with it.

2. Hopelessness

   You think: Nothing really matters anyway. Nothing's ever going to change or get better for me. So, why should I care about my health or weight? Besides, eating makes me feel better. (Please note: Extreme feelings of hopelessness are typical of chronic depression. Please talk to a mental health professional if you find yourself feeling perpetually hopeless.)

3. Lack of Control

   You think: My life is out of control. There is nothing in it that I am in charge of. Everyone and everything around me rules my life. Except for eating... I can eat whatever I want, whenever I want it. So I will.

4. Feeling Unappreciated

   Perhaps you've accomplished something exceptional at work and no one has noticed. Or maybe you've made a personal achievement you'd dreamed of for years. But no one at home shares your pride. You find yourself tempted to congratulate yourself by "treating" yourself to a binge.

5. Boredom

   There's nothing to do. Nowhere to go. Perhaps you feel lonely, too. There's nothing at home to occupy your mind or your hours. But there is a pantry full of comfort food that will kill some of that empty time.

If you fit into any one of these five profiles, try sitting down with a piece of paper and brainstorming to find alternative behaviors to eating.

You may be surprised at the solutions you come up with... and at just how well they work once you try them.

Then, write your ideas on notecards and post them where you will see them in your moment of need -- how about on the refrigerator door or next to the pantry?

Accepting why you eat the way you do can be a big step towards breaking the cycle of emotional eating.

<< How to Deal with Emotional Eating

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Healthy Holiday Eating

It's not easy to eat healthy during the holidays. But with a little planning and forethought, the traditionally fattening foods and eating-centered celebrations of the holiday season won't wreck your diet. Consider these six ways to eat healthy during the holidays.

1. Ditch Full-Fat Dairy

   Consuming a lot of regular dairy products ups your fat- and calorie-intake exponentially. Consider healthier substitutions in recipes whenever possible, such as replacing sour cream with plain yogurt (which can save over 150 calories per half-cup). Serving a glass of fat-free milk with Santa's cookies instead of whole milk will save the big guy about 70 calories.
   More: Holiday Baking Substitutions

2. Turkey is Tops

   The good news about healthy eating during the holidays? Turkey is one of the leanest types of meat. Stick to broiling, stewing, or baking as preparation methods; cook using a rack so the fat will drip away from the meat. (Frying turkeys may be popular these days, but doing so turns that healthy turkey into a dieting don't.) As a rule of thumb, try to always eat white meat poultry, which is leaner than dark meat (so, choose chicken breast slices over a drumstick). When selecting other types of meats, buy leaner cuts whenever possible.
   More: Make Healthy Beef Choices

3. Have a Game Plan

   Avoid the high-calorie items typically offered at holiday get-togethers, such as high-fat appetizers, processed meats (like cocktail sausages), fried foods, cream-based soups, heavy casseroles, and desserts. Plan to fill up on lighter fare, such as lean meat, grains, fruit, and veggies. Prepare and bring a healthy dish so you, and other weight-conscious guests, will have an alternative if the host's offerings aren't so diet-friendly.
   More: Six Ways Planning Pays

4. Don't Go Hungry

   Arriving at a party with a growling tummy is a surefire way to make the wrong choices and overeat without even realizing it. Never "save up" your calories during the day by not eating; it will only backfire and cause you to eat more in the end. Have a smart snack, such as a small apple with a teaspoon of peanut butter, before you leave the house. You'll still be hungry enough to enjoy the holiday foods, but not so hungry that you overdo it.
   More: Prevent Overeating at Holiday Parties

5. Fill Up with Fiber

   Not only are vegetables naturally low-fat, low-cal and chock-full of nutrients, they help you feel satisfied longer than other types of foods. The fiber will cause your stomach to feel fuller, and you will have a greater sense of satiety, which will help you stay on track. Eating raw veggies as snacks, appetizers, in salads, and side dishes is a great way to keep your appetite in check.
   More: Build a Smarter Salad

6. Forget the D-Word

   The holiday season is the most difficult time try to diet. Attempting to follow a strict eating plan when you're not truly committed can induce you to binge on the foods you have eliminated, causing you to gain weight. Focus on maintaining your weight over the holidays by controlling portions, making healthier choices, and getting regular physical activity. You can get back on track with weight loss when the diet danger zones of November and December have passed.
   More: 5 Ways to Prevent Holiday Weight Gain

Did you know? You can search the calorie content of almost any food and keep an online food diary for free with the easy-to-use tools at About.com's Calorie Count!

More Holiday Weight Advice

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8 Easy Ways to Lose Weight

Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

1. Learn to Read Labels

To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

2. Snack Smart

You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

3. Eat More Grains and Produce

Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.

4. Eat Enough, Often Enough

One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drink Plenty of Water

Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.

6. Get Moving

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Practice Portion Control

Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Write it Down

What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like About.com's Calorie Count. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

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Turkey Day Triumph

Thanksgiving weight gain isn't inevitable. With a few tricks, you can enjoy the meal without regretting it come Friday. Check out these ways to avoid Thanksgiving weight gain.

1. Don't Save Up

   Don't save calories from earlier meals for "the big one." You'll inevitably get too hungry and overeat to compensate for missing those meals. Thanksgiving day should include a healthy breakfast, lunch, and a small snack in the afternoon. Then, you won't be too famished to practice portion control when dinnertime arrives.

2. Make Like a Rabbit

   That is, help yourself to a veggie-filled salad or raw vegetables, such as carrots and celery, before the main meal. Doing so will curb your appetite, help you feel fuller longer, and give you something to munch while others are eating high-cal hors d'oeuvres.

3. Figure Out What's Filling

   When deciding which dishes to avoid, think filling -- the ones you eat a serving of and think, "I couldn't eat another bite," but somehow manage to anyway, such as high-fat casseroles (e.g., broccoli and cheese), cream-based soups, creamed potatoes, potatoes au gratin, and stuffing with gravy. Chances are, the more filling, the more fattening.

4. Drink Less Like a Fish

   If your family serves wine during Thanksgiving dinner, try to limit yourself to one glass. A few glasses add up to hundreds of calories. (According to Calorie Count, three glasses of white wine serve up 210 calories!) Plus, drinking can actually stimulate your appetite and make you more likely to disregard portion control and less likely to say no to the dessert table. So after one glass, swap wine for water.

5. Don't Sleep it Off

   Triptophan is a worthy adversary, but fight the urge to nap the evening away. Moving more than usual -- a game of touch football in the front yard or a marathon of shopping on Black Friday -- will help compensate for any little indulgences.

6. Eat Turkey Until You Never Want to See Another Turkey

   Leftover turkey is a healthful, lean protein source that's perfect for making diet-friendly meals. Turkey (without skin and gravy, of course) with brown rice and steamed veggies makes a low-cal, well-rounded dinner ... you can even save room for a slice of Mom's pumpkin pie.

7. Make Maintaining Your Mission

   Losing weight during the holidays is a tough proposition. Resolve instead to maintain what you've already accomplished. Trying to follow a strict diet may lead to you eventually overeat or even binge. Don't stress out over no net loss -- celebrate a lack of gain!

Get your new year's efforts to lose weight off on the right track. Sign up for our free e-mail course, Weight Loss 101!

More Holiday Weight Advice

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Emotional Eating Triggers

The first step to handling emotional eating is to identify your emotional eating triggers. We all have different reasons for emotional eating. While you may never eat when you're happy, your best friend may celebrate each small victory with a binge. My best friend clams up and subsists on water and saltines when she's depressed; I eat anything within reach when feeling blue.

Put it in Writing

By keeping a food diary, you'll be able to record how you're feeling and how much, how often, and what you eat. It doesn't have to be anything fancy, just a plain spiral notebook will do the trick, Simply write the date at the top of the page and then jot down what you eat and how you feel before and after.

In time, you will find that your emotional eating has a pattern. Do you overeat when you're angry? Do you splurge on an extra serving of dessert when you're frustrated?

Seeing your habits in black and white is the only way to get the true measure of your own personal emotional eating triggers.

Plan Alternatives

The only way to put this record to use effectively is to plan alternative activities to eating so you'll have another option the next time the situation and/or feelings arise in your life.

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Get Strong!

The Next Level
When you feel it's time to kick it up a notch, head over the your neighborhood's second-hand fitness equipment store where you're sure to find resistance bands and light-weight dumb bells (you may find you prefer bands to dumb bells so you don't have to purchase both). Some resistance band sets even come with videos that provide step-by-step instructions on using them. You can also find books at your library with simple dumb bell exercises, as well as helpful articles and videos at the About.com exercise Guide site and the walking Gudie site.

Movin' on Up!
Ready to go big time? Make an appointment at the gym or the Y for a tour and strength training consultation with a personal trainer. Be sure a trainer takes the time to show you how to use each machine. Take the opportunity to ask any questions you may have. You also need to know what weight level to start out at. You don't want to ruin any progress you've made by lifting too much, too soon, or by using the machine incorrectly or unsafely, which can lead to an injury.

How Much is Enough?
Just a couple days per week could do the trick: A 2001 study at the University of Arkansas showed that research subjects who strength trained two days per week reaped the same benefits as those who pumped iron three days a week. The twice-a-week study subjects did the same exercises as the other group, but they did the exercises for an extra five minutes. At the study's close, both groups has comparable increases in strength and flexibility, as well as similar amounts of body fat reduced and weight lost.

It is recommended that you skip a day between strength training sessions to give your muscles a rest. For example, you could do strength training only on Monday and Wednesday or just Tuesday and Thursday and be getting enough workouts to see results.

The Bottom Line
Ready to get started? Follow your cardio workout with some strength training every other day and you should see visible results in a matter of weeks! Don't panic if the scale shows a little bit of a gain when you weigh in; since muscle weighs more than fat, the number may go up, but you'll get proof it's working: Your clothes will fit more loosely because of the overall toning strength training provides.

The About.com exercise Guide provides an excellent article on strength training for beginners, so be sure to check it out. Please consult your doctor before starting -- or significanlty changing -- an exercise program, particularly if you have been sedentary or have health problems.

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Ways to Prevent Holiday Weight

Holiday weight gain seems guaranteed, but the fact is, the holiday season doesn't mean your scale will become your worst enemy! Here are some easy ways to prevent holiday weight gain.

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If I have one mantra for the holiday season, it would have to be: All things in moderation. Keep your serving sizes in check at all times and you really can enjoy your favorite holiday treats without gaining weight.

More: 10 Portion Control Tips

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Stay active during the holidays and those extra pounds won't creep up on you. A 30-minute brisk walk most days of the week can do wonders for maintaining your waistline. Get outside if the weather permits or hit the mall before it opens for a workout while window-shopping.

More: How to Begin a Walking Program

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Try some new ways to make your holiday meals healthier. Small changes can add up to a big difference. This can be as simple as serving steamed vegetables instead of casseroles or removing skin from the turkey. Just choosing fruit instead of a desserts can save hundreds of calories.

More: 10 Tips for a Healthier Meal

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Food cravings are a part of life, but they can be especially daunting during the holidays. You seem to smell or see tempting food nearly everywhere you go. If you can't avoid food cravings, the best way to fight back is to be prepared with a plan for an alternative activity to eating.

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The worst thing you can do when it comes to weight management during the holidays? Give into all-or-nothing thinking and keep making bad choices once you've made a mistake or two. Never throw in the towel just because of a few slip-ups!

More: Banish All-or-Nothing Thinking

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Exercise Hub

Exercise for weight loss and the pounds will come off more steadily than by dieting alone, plus they're more likely to stay off if exercise becomes a habit.? From understanding the benefits of exercise to fixing those pesky problem areas we all have, here is your guide on how to exercise for weight loss:

Image: Clipart.com

Before you get started with exercise for weight loss, it's important that you learn how exercise benefits your health (which can help you stay motivated!), and gain an understanding of what different types of exercise there are (i.e., cardio, strength training).? This article from About.com's exercise Guide explains it all, plus it includes great advice on staying motivated and the frequency and intensity at which you should exercise.

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Perhaps you're ready to get started with exercise for weight loss, but you don't know where to begin. ?The sheer number of exercise options available can be overwhelming. ?Here is the best place to start:? The About.com exercise Guide's online workout center features a special beginners-only section that offers a variety of workouts for those just beginning to exercise, including upper and lower body strength routines to help you get stronger, cardio workouts to lose weight and interval training to boost your weight-loss results.

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Stretching, toning and strengthening exercises bring their own benefits, but if you're serious about losing weight, regular cardio exercise is a must.? Whether you choose walking, running or participating in an aerobics class, cardio can make a huge difference in your weight-loss progress.? In this article, the About.com exercise Guide explains the basics, including how to determine the amount of cardio exercise you need, how hard you should work out and how to choose the best form of cardio for you.

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Belly fat is a problem many overweight people have to deal with.? (No matter what we do, it seems the weight just doesn't want to budge from that area!)? But, with a little hard work and determination, it is completely possible to reduce belly fat.? This step-by-step article from the About.com exercise Guide explains how various weight-loss methods can help cut down your belly fat, including strength training and intervals.

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It can be difficult to find the time to exercise on a regular basis.? Don't have a big chunk of time to devote to workouts each day?? This article from the About.com exercise Guide has some good news for those of us in a time crunch:? Research has shown that smaller bursts of exercise -- such as a 15-minute workout twice a day -- can lead to the same weight loss as increased endurance as longer workouts.

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Once you have started exercising for weight loss, the most important thing for you to do is to keep exercising for weight loss!? If staying motivated has been a problem for you in the past, consider putting to use these tactics for sticking with it it from the About.com exercise Guide.? You'll learn ways to create the exercise habit, how to set realistic goals and why letting go of blame can make a big difference.

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Hormones and Appetite

Q:Do hormones affect my appetite and my efforts to lose weight?

A: Absolutely.

Our bodies regulate our appetite with hormonal signals. The hypothalamus has appetite receptors that tell us we're feeling peckish.

Gherlin stimulates the appetite and PYY depresses the urge to eat; both are present in the digestive system.

Leptin is present in our digestive system to regulate our appetite (and in turn, our weight). Leptin affects the hypothalamus and suppresses appetite. It also helps burn fat that is stored in adipose (fatty) tissue.

These hormones can actually work as switches to cut off the urge to continue eating. Research has shown people who were given PYY and then attended a buffet ate less than others.

So, the good news is that means research pursuing PYY and other chemically-based appetite regulators could lead to obesity treatment in the future.

Reference:

Benson, Ruth et al. "Binge Eating as a Major ... Receptor Gene Mutations." New England Journal of Medicine. Vol 585, No. 12. march 20, 2003, pp. 1096-1103.

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Before You Choose a Diet or Weight Loss Program

Learn what you need to know before starting a diet or weight loss program.

The Volumetrics Diet: What You Need to Know

The Volumetrics Diet focuses on eating more foods that are less "calorie dense". Learn more about the book by Dr. Barbara Rolls referred to as the Volumetrics Diet.

7 Portion Control Secrets

Learn the easiest ways to control portion size and help prevent overeating.

Understanding Type 2 Diabetes and Obesity

Type 2 diabetes and obesity are connected, so much so that more than 85% of the people diagnosed with it are overweight. This article will help you understand type 2 diabetes and the connection between type 2 diabetes and obesity.

Excess Skin After Weight Loss

Excess skin after weight loss is a problem for some formerly-obese people. A reader wants to know: Do people who lose a lot of weight always have extra or saggy skin? Find out what you need to know about excess skin after weight loss

Myths About Carbohydrates

Common myths about carbohydrates.

The French Paradox ... Solved?

What is the French paradox? How is it the French eat the richest foods on the planet but remain so slim? A new theory suggests it's how much -- not what -- the French eat that keep them svelte.

Is Dieting for You?

Dieting is a personal decision and it doesn't work for everybody. Is dieting for you? Learn if you should diet or create your own weight loss plan.

A Healthy Weight

Body mass index is the best way to assess your weight. Learn how to track your weight and set a realistic weight loss goal.

What are My Caloric Needs?

Caloric needs vary from person to person. Find out the answer: What are my caloric needs?

6 Health Benefits of Exercise

What are the health benefits of exercise? Exercise has so many great benefits ... just in case you need six more reasons to get moving!

Women, Stress and Weight-Gain

Learn how stress can affect your waistline, especially if you're a woman

35 Fast Food Choices for 500 Calories or Less

Fast food doesn't have to spell diet disaster. Check out these choices for 500 calorie or less fast food.

How to Avoid Fad Diets

Avoid fad diets with this advice! Check out pointers on how to avoid fad diets.

Insurance and Paying for Gastric Bypass Surgery

Paying for gastric bypass surgery is a top concern for those who are candidates for the procedure. Having medical insurance doesn't mean you won't need to pay for all or part of the procedure yourself. This article will help you learn more about insurance and paying for gastric bypass surgery.

What are the Financial Costs of Obesity

Financial costs of obesity add up. How much does obesity cost every year? How much do people pay for health care and related expenses? Learn more about increased medical and health costs of obesity.

Remove Unhealthy Foods from Your Kitchen

Do you have any of these diet "culprit" foods in your pantry? If so, it's time to spring clean your diet. Make it easier and remove unhealthy foods from your kitchen.

How to Prevent on the Job Weight Gain

Don't let your new job lead to pound gained. Learn how to prevent on the job weight gain with these simple tips!

Life After Lap-Band Surgery

Life after lap band surgery will be quite different that before. Find out what life is like following this particular bariatric surgery procedure.

The Link Between Weight and Heart Disease

Weight and heart disease are connected, but you are not doomed to heart problems. Learn about the connection and what you can do to reduce this risk.

Information About Dietary Fat

Dietary fat can be confusing. You hear it's bad for you, then you hear there is some you should eat more of!Learn everything you've wanted to know about fat.

Information About the Five Factor Diet

Learn what you need to know about the 5-Factor Diet by Harley Pasternak.

Stock Your Refrigerator for Weight Loss

Your fridge can be your best weight loss tool.

My South Beach Diet Tips

Check out my easy tips for following The South Beach Diet.

Healthy Ice Cream Bars

Ready for something cool and sweet to eat? Check out these choices for healthy ice cream bars.

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Peanut Butter

PB Controls Hunger

Research has shown that snacking on peanut butter is an effective way to control hunger without weight gain. How? Because peanut butter is tops for giving us a feeling of satiety (fullness).

Memories of PB&J sandwiches from childhood always haunted me when I was on low-fat diets. Maybe it's simply because I ate them so often growing up: The average child eats 1,500 peanut butter and jelly sandwiches by high school graduation. That's a lot of peanut butter, ya'll!

Grown-ups must be eating a little bit too, because Americans spend almost 800 million dollars a year on peanut butter! But despite its popularity, many dieters avoid it because of its fat content. (A two tablespoon serving of regular peanut butter doles out around 16 grams of fat and almost 200 calories.)

PB Won't Blow Your Diet!

Take heart fat-watchers: Treating ourselves to that old favorite can actually curb our appetite and prevent over-eating ... which will in turn help us manage our weight!

A Purdue University study published in the International Journal of Obesity showed subjects who snacked on peanuts and peanut butter were shown to self-adjust their caloric intake spontaneously and ]did not add extra calories to their daily diets.

After participants consumed the snack of peanuts or peanut butter, their hunger was reduced for two and a half hours!

Continued: More Benefits of PB >>

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Food Diary Page

This food diary print-out can be used for recording your food intake and to reflect on your eating habits at the end of the day. Use this printer-friendly version.

Morning (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Snack (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Lunch (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Snack (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Dinner (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________

Reflect on Your Day

Circle Y for Yes and N for No.

• Did you eat something today only because of habit? Y / N
• Did you skip any meals today? Y / N
• Did you go longer than four to five hours without eating? Y / N
• Did you eat too little in the morning? Y / N
• Did you eat more at night than any other time? Y / N
• Did you eat a lot of high-fat foods, such as whole dairy, fried foods, and desserts? Y / N
• Did you eat the same foods as you do every other day? Y / N
• Did you eat according to mood rather than hunger today? Y / N

If you answered yes to one or more questions, take some time to plan how you can avoid these problems in the future.

More: Questions Your Food Diary Can Answer

To keep a food diary online or search the calorie count for food, check out About.com's Calorie Count.

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Measure Food with Body Parts

There's a Measuring Cup on the End of Your Arm!

That's right! You've got a measuring cup right there in the the palm of your hand... and a spoon on your finger! Here are some ways you can use your hands to measure portions!

• Fist = 1 cup of fruit or 1 medium whole, raw fruit
• Thumb = 1 ounce of cheese or meat
• Fingertip = Approximately 1 teaspoon
• Tip of Thumb = Approximately 1 tablespoon
• One Cupped Hand = 1 or 2 ounces of dry goods (nuts, cereal, pretzels)

Related Resources:
?Portion Control Secrets
?Mindful Eating

More Articles

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Braekfasts Under 300

So, you have a big event tonight and you want to save calories for some "splurges" ... shouldn't you just skip breakfast? Think again! Skipping your morning meal will lead you to overeat and take in too many total calories. Instead of doing without, simply keep your calorie count in check in the a.m. Try these breakfasts under 300 calories.

Cerel with Berries
High-fiber cereal, 1 c.
Mixed berries, 1 c.
Fat-free milk, 8 oz.
260 calories

Waffles and Yogurt
Whole-grain waffles, 2
Low-fat fruit-flavored yogurt, 4 oz.
259 calories

Toast and Bacon
Reduced-calorie bread, 2 slices
Almond butter, 1 Tbsp.
Turkey bacon, 2 slices
240 calories

Simple Smoothie
Blend until smooth and frothy:
Fat-free milk, 4 oz.
Low-fat yogurt, 4 oz.
Berries, 4 oz.
236 calories

Cereal with a Side of Melon
Raisin Bran, 1 c.
1% milk, 1 c.
Melon cubes, 1 c.
225 calories

Cereal with Banana
Bran flakes, ? c.
Fat-free milk, 6 oz.
Banana, 1, small, sliced
212 calories

Coffee Shop Stop
Take from your freezer:
Vita-Top muffin, 1
Non-fat cappuccino, short
200 calories

Breakfast Burrito
Egg whites, 2, scrambled
Low-fat cheese, 1 oz.
Salsa, 2 Tbsp.
Whole-wheat tortilla, 1
187 calories

Want to find more calorie-cutting foods to build your breakfast? Check out About.com's Calorie Count to search foods or browse categories.

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Alcoholic Drinks

Alcoholic drinks can significantly increase your caloric intake in one shot or just a few sips. They are typically just as high in calories as sugar-laden sodas. This guide will help you understand the approximate caloric content of selected alcoholic drinks.

200 Calories or Less

• beer (12 oz.)
• rum (2 oz.) and Coke (5 oz.)
• Tom Collins (1.5 oz. gin, mix, and 2 oz. club soda)
• hot buttered rum (6 oz.)
• margarita cocktail (3 oz.)
• whiskey sour (2 oz. mix and 1.5 oz. whiskey)

150 Calories or Less

• martini (2 oz. gin and .5 oz. vermouth)
• bloody Mary (6 oz.)
• brandy (2 oz.)
• most light beers (e.g., Bud Light (12 oz.)
• daiquiri cocktail (2 oz.)

100 Calories or Less

• red wine (4 oz.)
• white wine (4 oz.)
• sangria (4 oz.)
• champagne (4 oz.)
• gin (1.5 oz.)
• rum (1.5 oz.)
• vodka (1.5 oz.)
• whisky (1.5 oz.)

To find the calorie count of many different foods and beverages, visit About.com's Calorie Count, where you can also track your caloric intake, calculate your calorie needs, and talk with other people who want to lose weight, too!

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Better Breakfast Tips

Breakfast is the most important meal of the day. If you have the habit of enjoying a few buttery slices of toast and downing a giant glass of juice first thing in the morning, however, it could spell diet disaster. By making just a few changes, you can turn your typical morning meal into a breakfast for weight loss champions.

1) "Bye-Bye, Drive-Thru!"

Say farewell to the fast food places that beckon you on your way to work, and begin to make smarter choices at home instead. Consider breakfast as the way to fuel your day. A donut just won't do the trick. A sausage and egg biscuit will weigh you down, not get your motor running. If you think of breakfast as setting the course for the rest of your day, you'll start thinking healthy instead of fast, cheap, and convenient.

• Benefits of Breakfast
  
• 35 Smart Fast Food Choices

2) Remember That Even "Healthy" Calories Count

Keep an eye on your intake of fruit juices. One 6-oz. glass of fruit juice will run between 80 and 100 calories. Before you drink juice, have a tall glass of water -- you'll end up drinking less juice. Better still, instead of drinking your fruit, have the real thing. Juice causes your blood sugar to spike and insulin to surge, which can stimulate your appetite. Whole fruits are a good source of fiber, which can help curb your appetite.

• Count your calories online with Calorie Count Plus.

3) Be a Picky Customer

If you go to a restaurant for breakfast, ask if you can order items from the menu a la carte, such as eggs without the usual side of bacon. Don't be afraid to ask for substitutions, such as egg whites for whole eggs, or even request items that aren't on the menu. Healthier choices like yogurt, fruit, a whole wheat bagel, or cottage cheese may be available on request.

Just say no to side orders at restaurants. Home fries, hash browns, breakfast meats, and butter-laden grits are diet downfalls. They're all high in fat, sodium, and calories. (Almost half of the fat found in breakfast potato dishes comes from the fat used to cook them.) If you can't have eggs without a breakfast meat alongside, choose Canadian bacon -- you could save hundreds of calories over the course of your sittings.

4) Settle for a Single Spread

If you're used to putting butter or margarine on your toast along with jam, preserves, or jelly, try skipping the fat-laden spread and just add the fruity stuff. You may find your toast is just as tasty without the added fat.

Tip: Try an all-fruit spread. My pick is Pollaner Strawberry All-fruit.

5) Make "Egg-cellent" Omelettes

Omelettes can be a good choice if you use egg whites. If you prefer, use one whole egg and two egg whites; you'll still consume fewer calories, less fat and less cholesterol than using whole eggs alone. Reduced-fat cheese is much better these day (my pick is Kraft 2% reduced-fat shredded cheddar.) Or, try forgoing it altogether and load up with lots of vegetables instead. Avoid adding bacon or sausage; you'll add lots of fat, calories, and sodium if you do.

Tip: Imitation bacon bits are made from soy rather than bacon, so sprinkle them on for the same flavor as real bacon bits without the fat.

6) Pass On Breakfast Breads and Pastries

Muffins, croissants, donuts, biscuits and cinnamon buns should only be an occasional indulgence. Also be careful about non-fat varieties when you do splurge -- they often contain more sugar than their regular counterparts, as well as fat replacements that significantly increase their calorie count. I was surprised to find my favorite low-fat bran muffin actually has more calories than one that's full-fat.

Calorie Count Plus can also help you research the calories and fat in your favorite foods (and find options that are easier on your waistline).

Tip: Always compare nutrition labels when making a purchase, whether you're shopping for breakfast, lunch, or dinner.

7) Choose a Smarter Cereal

If you normally have a bowl of cold cereal, give hot cereal a try. Oatmeal is a great choice. It is rich in fiber, which will keep you feeling full, and does your health good by helping reduce cholesterol. Oats contain water-soluble fiber, and its carbohydrates release slowly into the bloodstream, helping to keep cravings from coming on fast. When choosing cold cereals, pick whole grain varieties for the extra fiber they provide.

Tip: "Made with whole grains" doesn't mean the same thing as "100% whole grain." Choose 100% whole grain products as often as possible.

8) Downsize Your Dairy Calories

If you're a whole milk drinker, try stepping down to 2% and then 1% after a few weeks. If non-fat milk is too weak for you, consider going back to 1%. It is worth saving the fat and calories.

9) Pick a Better Bread

Choose whole wheat bread products in the morning to get off to a great start. Whole grains will help you stay fuller longer than refined carbs, plus they have more fiber. Have a whole wheat English muffin instead of a regular one, and top it with hummus, peanut butter, or reduced-fat cheese for a quick breakfast that will stick to your ribs (figuratively, of course).

Tip: Broil an English muffin with cheese in a toaster oven for a few minutes for a quick breakfast grilled cheese.

10) Make Your Own Fast Food

Think of portable foods you enjoy that can serve as replacements for fast food. A low-fat vanilla yogurt cup and a cereal bar is a quick, convenient breakfast that's easy to take with you. Be creative! Even cottage cheese becomes portable if you wrap it in a whole-wheat tortilla; add some pieces of fruit before you roll it up for extra flavor, fiber, and vitamins.

Tip: A turkey sandwich is a great choice for those "but I don't like breakfast" folks. A couple of slices of turkey breast on whole wheat bread with low-fat mayo will provide a balance of protein and good carbs to start your day off right. You may wish to add low-fat cheese, lettuce and tomato to make it even heartier.

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Cook for Weight Loss

From?Jennifer R. Scott,?former?About.com Guide

Updated November 11, 2008

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

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Eating on Phase 1

You can eat meat, chicken, turkey, fish, and eggs, shell-fish during Phase 1.

For example, you could have egg and Canadian bacon at breakfast or turkey and boiled ham atop a chef's salad at lunch. You can snack on meat, too, such as a turkey roll-up.

You will also be eating vegetables, cheese, nuts, and salad veggies.

Your responsibility on this plan is to eat until your hunger is satisfied. This shouldn't be a problem since the meal plans include three meals, a mid-morning snack, a mid-afternoon snack, and even dessert, such as Ricotta Creme!

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Facts About Water

Water Works!

Drink up! "Water" way to improve your health! Here's why:

• Nearly 60% of your body weight is water. About 75% of your muscles are made of water.
• Our bodies receive water three ways: from food, from drinking and from metabolism.
• The old "8 glasses a day" is a fine standard... depending on what size glass you use! We need about 2.5 liters per day.
• Drinking alcoholic beverages dehydrates your body.
• Water may help suppress your appetite.
• Drinking enough water helps many medical ailments: chronic fatigue, allergies, depression, digestive problems, urinary tract problems, constipation and more.
• Drinking enough water actually prevents water retention.
• Water helps you improve your muscle tone.

View the original article here