How to Stop Gaining Weight
Try these tips to stop 'weight creep' as you get older.
Stop Gaining Weight by Eliminating Bad Habits continued...
The older you get, the more diligent you have to be, says Ward, author of
The Pocket Idiot's Guide to the New Food Pyramids.
Figure out where your own problem areas are, and find solutions to control
calories and fit in more fitness. If you're a sweet eater, no problem -- just
work a small portion of sweets into your diet. Ward recommends stocking
the freezer with 100-calorie frozen treats to keep calories and portions in
Eating healthy does not mean following a super-restrictive diet. But you do
have to watch what you put into your mouth.
For example, a diet high in simple carbs creates a vicious cycle. The more
you eat, the more you want -- because these foods aren't as satisfying as foods
with protein and fiber. That handful of chips with your sandwich here and half
a cookie there adds up. And adults have very little room for those extra
"Flip around the idea that you need to cut calories to maintain weight
and instead, think about what you need to eat to lose weight,"
suggests Ward. Choose whole-grain carbs, fruits and vegetables, and
always include lean or low-fat protein with meals and snacks. You'll feel
fuller and be less likely to pick between meals.
Experts recommend eating regular meals, paring down portions of high-fat and
high-calorie foods, and never skipping breakfast.
"Gone are the days when you can skip breakfast and eat a 16-ounce steak
and maintain your weight," says Stoler.
Stop Gaining Weight by Making Small Changes
Yet you don't have to go to great lengths to stop gaining weight. You can
avoid adding extra pounds by making some simple changes to your lifestyle.
To avoid weight gain, experts recommend adding 2,000 steps a day to your
routine, doing strength training two to three times a week, and shaving 100
calories from your diet each day.
Here are some simple ways to shave 100 calories a day:
- Eat two fewer cookies.
- Quench your thirst with sparkling water or a diet soft drink instead of
- Leave a few bites of food on your plate.
- Hold the mayonnaise or cheese on your sandwich. Replace it with mustard,
lettuce and tomato.
- Switch from whole to fat-free milk.
- Use half your usual amount of salad dressing, and choose vinaigrette
instead of creamy dressing.
- Use nonstick cooking spray instead of butter, margarine, or oil for
- Substitute low-fat or fat-free yogurt for sour cream in recipes.
- Control snack portions by putting your snacks in a baggie or on a plate
instead of eating out of the bag,
- Drink 100% fruit juice instead of juice with added sugar.
- Choose light beer or wine instead of frozen or fruit-based cocktails.
- Order a cup of broth-based soup instead of a bowl.
- Pass on supersized menu options.
- Hold the croutons on your salad.
- Have a healthy appetizer and salad instead of an entrée when eating
- Top your pasta with vegetable sauce instead of cream sauce (and be sure to
- Hold the butter on steamed vegetables. Flavor them with a squeeze of fresh
- Limit meat portions to 3-4 ounces (about the size of a deck of cards).
If you want to lose weight, begin by shaving 500 calories a day via diet and
exercise. That should help you lose about a pound a week. Keep in mind
that one pound of fat – not muscle or water weight -- is equal to 3,500