Fight Winter Weight Gain - Top Ten Eating Tips

As fitness professionals, one of the number one dietary questions we receive is ‘What should I eat?” The question generally stems from the fact that the person asking has started a workout routine and is looking to make the complete lifestyle change to maximize results. Many people turn to various trends, including diet fad books and magazine articles featuring celebrities’ weight loss success stories using the latest fads. However, most of the people who ask us this question are tired and wary of fads and just want healthful advice. The question is really, “Where should I begin?” If you are making a dramatic change or series of changes to your diet, we highly recommend paying a visit to your doctor. Once you are ready to fight winter weight gain, follow our Top Ten Eating Tips.

10. Avoid imbibing Monday-Thursday

(and, don't make up for lost time over the weekend).

Bottom line up front, you will lose weight if you stop, or reduce, your alcohol consumption.

9. Don't eat fried food

Some of our recruits are under the assumption that some foods are ALWAYS healthy anyway they are prepared. NOT SO!

8. Cut down on your red meat consumption

The findings, published in the Journal of the American Medical Association (Vol. 293, No. 2: 172-182), indicate a link between eating red meat and colon cancer.

The long-term project studied the amount of red meat eaten over a decade by a group of 149,000 adults between the ages of 50 and 74. The results indicate that the "people who ate the most red meat were 30%-40% more likely to develop cancer in the lower part of the colon, compared to people who ate the least." ¹

7. Cut back on sugar drinks

Or, cut them out altogether while on the weight-loss path. Don't forget that your drinks contain calories, too. Jamba Juice and Starbucks have more than a few drinks on their menu with over 500 calories, and some upwards of 680 calories!!! The amount of carbohydrates and sugars packed into these drinks acts like a nuclear sugar bomb on your blood sugar levels.

6. Maintain portion control

Again, just because the protein in chicken is good for you, doesn't mean you need to eat the entire chicken for dinner! ²

5. Stop eating after 8pm

(unless you are pulling the night shift!)

Your body goes into rest mode and doesn't need the extra calories to sustain it. If you are craving a sugar snack, try having it during the day when you can still burn the extra calories.

4. Get enough sleep

Study after study shows that sleep deprivation may have a link to over eating and weight gain. ³

3. Drink plenty of water

Don't substitute coffee, teas, soda or juice if you are thirsty during the day while maintaining a moderate or sedentary job. Side note: if you are out in the field or doing athletic activity, you will need to add salt to your water in order to hydrate your body.

2. Add color to your dishes

Just because you are trying to lose weight doesn't mean you need to dress your food down. Add splashes of color with vegetables like bell peppers, which also happen to be rich in vitamin C, beta-carotene and fiber. ⁴

1. Variety is the spice of life

Strive for a balanced diet including a daily dose of fiber!!!

Written by Stephanie Weichert.

Sources:
1,2 www.cancer.org
3 www.medicinenet.com
4 www.wholehealthmd.com

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Comments

[#1 Posted by: DANIEL OSEI AMPADU]

Salute to you!
I am really amazed with your works;and i love it.
Kudos! to you guys;and please,with all respect continue with the good work.
My regards to all the military.com members.
You are doing great!.

[#2 Posted by: Staff Sergeant Ken Weichert]

Daniel,

Hello. Thanks for the compliments! We do our absolute best to provide the most current information available. Feel free to contact us directly, anytime.

HOOAH!

SSG Ken and Stephanie Weichert

[#3 Posted by: Mailman]

One rule that has helped me quite a bit with weight loss is to not "drink" your calories. The only two things that I drink that aren't water (and I drink them very sparingly) is skim milk (when I have it, which isn't often) and G2 Gatorade (maybe one or two a week at most).

If you're a Gatorade drinker, be sure to try the G2 stuff. It has 1/4 the calories and it doesn't have that sickening overly sugared taste to it that normal Gatorade has.

If you're going to try not drinking calories, though, you're going to have to quit drinking pretty much everything else. It's hard. I know from experience. I was a Coke addict for a while but now that I've kicked the habit, I can't stop drinking good ol' water most of the time. Drinking water, especially a LOT of water (a gallon or more a day) takes some getting used to, but after you kick the colas and give yourself just water for a while and pay close attention to your body, it'll tell you what it wants... Which is usually just more water. :)

[#4 Posted by: Staff Sergeant Ken Weichert]

Mailman,

Hello. Once again, you are right on target! Thanks for reaching out! HOOAH!

Staff Sergeant Ken and Stephanie Weichert

[#5 Posted by: Jared Hutchins]

Exactly! Too many people now just think they need to eat less, but there's so much more involved! Also, as you said sergeant, the fad diets, or even fad diet supplements that are so prevalent now are fooling too many people who, with some lifestyle changes, could be in outstanding shape!
I know, because I was one of them!
It's due to CORRECT info., as given here, that I am better informed, and prepared to meet any of my diet or fitness goals. Listen to SSG Weichert, he knows what's up! Thanks again.

[#6 Posted by: Staff Sergeant Ken Weichert]

Thank, Jared!

[#7 Posted by: Ryan]

What is a good calorie intake per day for someone who's job is anything but physically demanding like sitting at a desk?

[#8 Posted by: Staff Sergeant Ken Weichert]

Ryan,

Hello. Thanks for reaching out! The average calorie intake for a male is 2,500 calories per day, 1,940 per day for a woman. Active lifestyles or unique medical conditions may apply. Always consult your personal physician for more details. Hope this helps!

HOOAH!
Staff Sergeant Ken Weichert

[#9 Posted by: best diet supplements]

I am really amazed with your works;and i love it.Nice blog.This blog will help for people who want to loose weight.To loose weight one has to check the calories and required some diet plan in their daily life.

[#10 Posted by: Staff Sergeant Ken Weichert]

Thanks for your comments!

SSG Ken and Stephanie Weichert

[#11 Posted by: Alan]

Is it true that eating 5-6 small meals a day will help speed up my metabolism, as opposed to 3 normal meals?

[#12 Posted by: Staff Sergeant Ken Weichert]

Alan,

Hello. Thanks for reaching out! Eating several healthy meals, evenly spaced throughout the day, will make your body metabolize more. Therefore, you will burn more calories with a more active digestive system.

Hope this helps! HOOAH!

SSG Ken Weichert

[#13 Posted by: detox]

"The 5 Factor Diet

5 meals a day
5 ingredients per recipe
5 minute prep time
25 min exercise 5 days a week
1 eat cheat day"