year-old granddaughter was busy with her coloring book and
crayons. After a few minutes, she gave out a sigh and with
much drama said, "Itís so much work coloring between
feelings exactly as I consider how to remove some of this
holiday cheer from around my girth. If I want to be
successful, I need to stay within the boundaries of proven
weight management techniques. Here are a few to color into the
the measuring cups. Especially if you have ever said, "I
donít really eat that much. Why am I fat?"
Iím a nutrition professional and Iím still amazed ó when
I actually measure ó how small a 1/2 cup serving of my
morning granola turns out to be. Portion control, say experts,
is one of the most effective ways to manage those extra
calories that can slip in when weíre not looking. And in the
case of foods packed with calories (such as granola) the
difference between a half cup and a full cup over time may
also be the difference between weight loss and weight gain.
accountable for your choices. When I was a kid, my mom had a
habit of getting into the groceries on her way home from the
you look at this?!" sheíd say with a straight face as
she unpacked the bags. "Someone opened this package of
cookies! I may have to complain to the store."
terrible!" my sisters and I would tease back. "How
dare them sell you a package of half-eaten cookies!"
have choices. Admit when we eat the cookies.
out time each day to move out of a sitting position. For
example, one of the newest guidelines from the American
Diabetes Association to help people with diabetes keep blood
sugars in control is this: At least once every 30 minutes of
prolonged sitting, get up and treat yourself to a short bout
of physical activity. Stretch. Lift your legs. Walk. Breathe.
bed! Insufficient sleep (less than 7 hours a night, according
to most studies) is associated with weight gain and obesity.
Why? Scientists find that even though we burn about 5 percent
more calories a day when we donít get enough sleep, we also
tend to eat more calories when we are burning the midnight
have also found that appetite goes up while the ability to
restrain eating goes down when we are sleep deprived. When we
begin to transition into a regular sleep pattern (set a time
to go to bed that is 8 hours before you need to wake up, for
example) we tend to eat fewer calories, especially from fats
to staying within the lines ó most of the time ó this New