By Deanna Catalano, RPh
Did you know that the average person consumes over 3,000 calories and over 200 grams of fat during Thanksgiving meal? You’d have to walk 30 miles to walk that one off! And that’s not including all the snacking that goes on during the day, which can add another 1,500 calories … or more.
But wait- it gets worse.
According to the Calorie Control Council (CCC) from Thanksgiving through New Years day, the average person will gain 5-10 pounds!
Here are nine simple, common-sense tips to help you with those extra pounds this holiday season:
- EAT LESS. Pretty self-explanatory! Eat small portions and fewer calories. By cutting calories, you literally “force” your body to bum fat.
- EAT MORE FREQUENTLY. This is a very important step if you are trying to lose weight. The idea behind meal frequency is to increase metabolism speed in an effort to burn fat. It’s proven and it works!
- EAT PLENTY OF FRUITS AND VEGETABLES. Few calories, lots of fiber! The best fiber sources include spinach, greens, green beans, lettuce, cauliflower, and broccoli.
- AVOID REFINED SUGARS. And beware of how much sugar you are eating- its in most processed foods, not just soda, candy, cookies, and cake.
- AVOID ALCOHOL. Alcohol is nothing but “empty calories.” This is by far one of the biggest fat producing culprits.
- AVOID LATE NIGHT EATING. Your metabolism drops at night, storing calories instead of using them! One recent study found that one glass of water shuts down late night hunger pangs of 95% of dieters so …
- DRINK PLENTY OF WATER. 75% of Americans are chronically dehydrated. And in 73 % of people, the thirst mechanism is so weak that it is often mistaken for hunger. Even mild dehydration will slow down your metabolism as much as 3%. Drinking water also helps to reduce water retention from excess sodium.
- AVOID COMPLEX CARBOHYDRATES. Bread, pasta, potatoes, and rice are all complex carbohydrates. They aren’t necessarily sweet, but when broken down by body proteins, they turn right into sugar.
- EXERCISE. Get enough exercise to burn additional calories. A 20 minute walk is recommended or 30 minutes of slightly higher-level aerobic exercise every alternate day also works. Exercise is also good for your heart.
*Always consult your physician before you start any diet or exercise program.
We at Apothicare 360 are wishing everyone a safe & healthy Holiday Season.
ABOUT APOTHICARE 360
Apothicare 360 prides itself on being more than just a typical pharmacy. In addition to doctor-prescribed and over-the-counter medications, Apothicare 360 is an integrative compounding pharmacy, meaning it creates customized pharmaceutical preparations to meet the unique needs of patients who have not found relief with commercial medicines. Their focus is on healthier lifestyles and alternative treatment options, offering personalized service with thousands of customized compounding formulas and the latest in preventative and restorative healthcare products and advice. For more information, please visit: www.apothicare360.com or call (239) 690-7700.
Disclaimer: PLEASE NOTE that prescription medications can be compounded and dispensed to patients only upon receipt of a valid patient-specific prescription. ApothiCare 360 cannot compound any prescription medications without a valid patient-specific prescription.