Many know what it takes to successfully implement the nutrition and exercise strategies to lose weight. It’s a skill and is based on measurable lifestyle changes that target sustainable fat loss. When confronted with the period of Thanksgiving to the New Year, we often deprive ourselves of dietary indulgences or we throw in the towel by allowing ourselves to get out of our routines – most notably, exercise. And then we gain weight. Is this weight gain caused by our dietary choices? Unless you’re going to a holiday buffet on a daily basis I would emphatically vote no. Occasional dietary indulgences are not the reason we gain weight. We at SAC are all here to remind you that exercise is your skill set to maintaining your weight during the holidays!
Exercise is the key to weight maintenance.
As you mindfully enjoy holiday foods, push yourself to go an extra 15-30 minutes during your next workout. Look for opportunities to walk more and take the stairs when you can. It all adds up to burning off those extra calories.
For most, delaying weight loss goals to the month of January is more realistic. By allowing yourself to mindfully include the dietary holiday traditions you enjoy you’ll be that much more prepared to transition to weight loss in the New Year (if that is your goal). And, by practicing the skill of weight maintenance over the holidays you’ll be that much more equipped to maintain your weight when you’ve accomplished your weight loss goals.
Enjoy the holidays and remember to be vigilant and double-down on your exercise routine. What a way to combat holiday stress as well!
For more information, please contact our Nutritionist, Kathryn Reed, MS, at firstname.lastname@example.org.
Diet & Nutrition
dietary indulgence, exercise, fat loss, holidays, Thanksgiving
Have you ever avoided eating saturated fat, fearing it would hinder your weight loss goals and cause heart disease? If you said yes, or if had crossed your mind, you may want to see some newer data that shows this is not the case. Do not be afraid of fat. You should take pride in eating the fat off that juicy steak; below are a few reasons why to include saturated fat in your diet.
- Saturated fat does not cause heart disease:
A meta-analysis was published in 2010 of 21 studies totaling 347,747 people. There was no association between saturated fats and increasing the risk of heart disease. (Patty W Siri-Tarino et. al 2010).
- Saturated fats can take the heat:
Saturated fats do not oxidize as easily as unsaturated fats. When unsaturated fats are introduce to high heat and oxygen the fat becomes rancid and the oil is stripped of nearly all nutrients. Instead of using olive oil for eggs in the morning try using butter or coconut oil for a more satisfying and nutritious meal.
- Diets high in saturated fat are good for weight loss:
Eating fat does not make you fat. Eating poorly makes you fat. A meta-analysis was carried out to study the effects of a low carbohydrate diet on weight loss and cardiovascular disease. Low carb diets, which are usually high in saturated fat, actually make you lose more weight than diets low in fat. LCD was shown to have favorable effects on body weight and major cardiovascular risk factors (F. L. Santos et. al 2012)
Bottom line… eat saturated fats, but in moderation as saturated fat is okay to eat and is necessary to have in our diets. You never want too much of anything. When I personally increased my saturated fat intake after I revamped my diet, I went from ~12.5% body fat to ~8.5% body fat. Not only do you have the data from the published articles to give you some guidance, but you also have my own experience and recommendation to add more saturated fats into your diet. Give it a try yourself and see how your body adapts to eating some bacon.
Diet & Nutrition, Weight Loss
diet, exercise, fat loss, gym, health, lose weight, nutrition, Seattle Athletic Club, weight loss