A review of literature written by researchers from Maastricht University in the Netherlands concluded that high protein meals or diets deriving 20-30% of energy from protein suppressed hunger and promoted the feeling of fullness.  Casein and soy protein prevent hunger better than other forms.  Protein was particularly effective for weight maintenance when people were allowed to eat as much high protein food as they wanted.  High dietary protein intake helps maintain muscle mass while promoting fat loss.

Take a look at my earlier blog post where we take a look into the different types of protein and how to choose the best types for your fitness goals.

It is that time of year where everyone is making resolutions for improvement in 2010.  Keep these simple 10 tips in mind to keep you on track to reach your goals.

1. Be realistic
   The surest way to fall short of your goal is to make your goal unattainable.
2. Plan ahead
   Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.
3. Outline your plan
   Decide how you will deal with the temptation to skip that exercise class or have one more cigarette. This could include calling on a friend for help or practicing positive thinking and self-talk.
4. Make a “pro” and “con” list
   It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. Talk about it
   Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best case scenario is to find yourself a buddy who shares your New Year’s resolution and motivate each other.
6. Reward yourself
   This doesn’t mean that you can eat an entire box of chocolates if your resolution is to diet. Instead, celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution. If you’ve been sticking to your promise to eat better, for example, perhaps your reward could be going to a movie with a friend.
7. Track your progress
   Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. Instead of focusing on losing 30 pounds, say, focus on losing that first 5. Keeping a food diary can help you stay on task….if you have to see it in print every day, do you really want to eat it?
8. Don’t beat yourself up
   Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take each day one at a time.
9. Stick to it
   Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality. Your new healthful habits will become second-nature in no time.
10. Keep trying
    If your resolution has totally run out of steam by mid-February, don’t despair. Start over again! There’s no reason you can’t make a “New Year’s resolution” any time of year.

We all had a great time over the holidays.  It was a great time with family and tons of great food.  Now it is time to pay the piper.  National average for weight gain over the holidays is only 2 pounds.  This does not seem very high, but the problem is that if this weight is not lost you will accumulate weight gain and be heavier the following year.  This leads to long term obesity.

The secret to weight loss is simple mathematics, you must burn more calories than you bring in .

Some tips to get started with a successful plan for this year:

• Get rid of all of the holiday sweets.  If they are not in the house…you will be less tempted to eat them.
• Go to the grocery store and stock up on lean meats, vegetables, and fruits.
• Drink lots of water.  As I covered in a prior blog, you can often be thirsty instead of hungry.  Drink water before meals.
• Get into some physical activity.  Life itself is not enough to reach your goals.  Do something you will enjoy, of course, I would recommend Taekwondo or Cardio Kickboxing.  http://www.seemykicks.com
• Set realistic goals:  Over the long term, it’s best to aim for losing 1 to 2 pounds a week, although initially you might lose weight more quickly if you make significant changes — just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a low-calorie diet and regular exercise.
• Take a before picture and put it on the refrigerator
• With some of your Christmas money, go out and buy clothes in the size you want to be wearing later in the year.  Seeing your goal line will help keep you motivated.
• Get out there and do it.

Frank Bruni’s Restaurant Survival Tips

1. Don’t fast beforehand

If you prep for a big meal by avoiding food all day, you’ll eat madly and mindlessly, your hunger and sense of sacrifice egging you on.

2. Pace your alcohol

If you start right in with two martinis, you’ll lose perspective and restraint. Enjoy a cocktail or two–but gradually, as the meal progresses.

3. Lose the breadbasket

Indulge for 10 minutes, max, and then have the basket removed. If it’s there, you’ll reach for it without thinking. If it’s not, you won’t miss it.

4. Take inventory

You don’t need to eat everything. If the food  is great and you’re not full yet, have some more. But if the food’s disappointing, stop scarfing it down.

5. Share a dessert

It’s a kindness to your wallet as well as your waistline. You’ll still enjoy your sweet fix. And as sacrifices go, it’s not a huge one.

Next…What to order and what to stay away from when you are eating out.

10 Eating Tips for a Healthy Holiday Season

Consider these 10 tips for fully enjoying the holiday season without gaining weight!
1. Focus on weight maintenance vs. weight loss during the holidays. If you are currently overweight and want to lose weight, this is not the time to do it. Maintenance of your present weight is a big enough challenge during the holiday season. Don’t set yourself up for failure by making unrealistic goals for yourself.

2. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.

3. Be physically active every day.  Physical activity, especially aerobic activities (like brisk walking, jogging, bicycling, roller blading, and swimming) can help relieve stress, regulate appetite, and burn up extra calories from holiday eating.

4. Eat a light snack before going to holiday parties.  Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go.  This will allow you to feel “fuller” before the big meal.

5. Make a plan. Think about where you will be, who you will be with, what foods will be available, what foods are really special to you (that you really want to eat) vs. those that you could probably do without, what are your personal triggers to overeat and how can you minimize them. Once you’ve thought about all of these things, make a plan of action. It’s much easier to deal with a difficult social eating situation if you’ve already planned for it.

6. Take steps to avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating is a “social thing.” To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly–enjoying and savoring every tasty bite. Then, when you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating.

7. Reduce the fat in holiday recipes.

8. Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. By contrast, water and diet sodas are calorie-free. If you choose to drink, select light wines and beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. And, watch out for calories in soda, fruit punch, and egg nog as well.

9. Enjoy good friends and family. Although food can be a big part of the season, it doesn’t have to be the focus. Holidays are a time to reunite with good friends and family, to share laughter and cheer, to celebrate and to give thanks. Focus more on these other holiday pleasures, in addition to the tastes of holiday foods. The important thing to remember is balance and moderation. It’s OK to eat too much once in a while. Just relax, enjoy the holidays, and remember what the season is all about.

10. Maintain perspective: Overeating one day won’t make or break your eating plan.