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Scientific weight management for the festive season
As the festive season kicks off, one scientifically based way to protect yourself against excess kilojoule intake is this:Eat (don't drink) your kilojoules wherever possible.
A recent study from Purdue University in Indiana USA showed that when people consumed a test snack containing a fixed quantity of kilojoules in liquid form, they spontaneously consumed up to 19% more kilojoules over the course of the day then when a test snack with the same number of kilojoules was given as a solid.
For instance, people who drank watermelon juice at the test snack spontaneously consumed significantly more kilojoules over the course of the day than when the test snack with the same number of kilojoules was given as watermelon flesh. The same results were found with milk versus cheese, and coconut milk versus coconut flesh.
This research shows that liquid kilojoules do not have the same power to make us stop eating as kilojoules from solid foods. Several other studies have shown that whenever people drink rather than eat kilojoules, kilojoule consumption increases.
While the biological basis for the ability of liquid kilojoules to encourage over consumption is not clear, you've probably already noticed the effects of this phenomenon in your own life.
Personally, I rarely drink alcoholic beverages and I can't remember the last time I had a fruit juice. The main reason for this is that I don't like them that much (my preferred vices are chocolate and caffe lattes), but additionally I know that they make it unnecessarily difficult for me to maintain my weight.
Alcohol - like other forms of liquid kilojoules - has been shown to increase kilojoule intake. It just slips down without giving much of a read out on the satiety scale. In addition, alcohol can make you less careful about what and how much you eat, and a small number of studies have shown that alcohol can increase appetite (the aperitif effect).
So, how can you put these principles into practice over the festive season, when alcohol and liquid kilojoules are often integral to every celebration? Here are some tried and tested strategies for you to try.
Pick your poison. If there's a certain form of liquid kilojoules you absolutely can't do without, enjoy it and reduce your intake of other forms of liquid kilojoules that are less important to you.
For instance, if you find that the world just doesn't feel right without an
occasional glass of beer, wine or spirits, enjoy what you love and cut out
any other liquid kilojoules (such as fruit juices, soft drinks or milky
drinks) that you're just as happy to do without.
Enjoy alcohol in moderation. One of the things I love about helping people to lose weight is seeing their joy when they realize that they can have an occasional alcoholic drink (or other fun food) and still lose weight and keep it off.
However, in helping many people to lose weight by connecting with their body, I've noticed that once alcohol intake exceeds 4 standard drinks per week for women and 5 standard drinks per week for men, weight loss stops.
Therefore, if you're trying to lose weight, aim to keep your alcohol intake
at or below 4 standard drinks per week for women and 5 standard drinks per
week for men and you'll see what a difference it will make to your results.
Replace kilojoule-rich drinks with kilojloule-free options. When you're at an end-of-year celebration, instead of focusing on what you want to avoid, think about all the things you can enjoy instead.
For instance, would a low-joule lemon lime and bitters, a mineral water
with a twist of lemon, a tall glass of tap water with ice and lemon or a
diet coke do it for you?
These types of alternate drinks will help you keep your intake of liquid kilojoules to a reasonable level, and as a result you'll end up consuming less. Do this consistently throughout December and come January 1st you'll be glad of your efforts.
These types of alternate drinks will help you keep your intake of liquid kilojoules to a reasonable level, and as a result you'll end up consuming less. Do this consistently throughout December and come January 1st you'll be glad of your efforts.
Remember that you don't have to be trying to lose weight all the time. If there are weeks when it's feasible to do the things you need to do to manage your weight, go for it!
On the other hand, at times when it's more difficult to do what you need to
do to manage your weight (such as in the last weeks of the year), focus on
maintaining your current weight rather than actually losing weight. It's
easier because you can enjoy more fun foods or liquid kilojoules than you
can when you're actively trying to lose weight. Moreover, by deliberately
focusing on weight maintenance you gain invaluable experience that will
help you keep weight off for life.
Over to you
Here's something you can do immediately to put these ideas into action.Whenever you contemplate drinking something in the next few days, ask yourself whether you really need that drink, or if you'd be just as happy to do without it or drink something else with fewer kilojoules.
For instance, if you normally drink a glass of fruit juice with your breakfast, would your morning meal still feel right if you replaced the juice with real fruit and a cup of tea?
If you regularly treat yourself to a freshly squeezed juice when you're out shopping, for instance, would you be just as happy to drink something with fewer kilojoules such as a sparkling mineral water or tap water and munch on a juicy peach or apple?
When you go for a hot milky drink such as a cappuccino or a chai latte, ask yourself if you'd be just as happy to have tea with a dash of milk or a herbal tea with a hint of honey instead.
When you sit down to a nice meal, how important is alcohol to you? Would you be just as content to forego it and have a low-joule drink instead? If not every time, at least some of the time?
In doing this exercise in the next few days, you'll probably notice that some of the liquid kilojoules in your life are absolutely essential to you. For me for example, life without caffe latte is lustreless. Maybe for you it's something else.
However, you'll probably also notice that there are other forms of liquid kilojoules in your life that you can quite happily do without.
Think carefully about which liquid kilojoules are the most important to you, and then savour them in moderation and cut out all the liquid kilojoules that aren't important to you.
By cutting out kilojoule-containing drinks you aren't particularly attached to, research shows that you can reduce your overall kilojoule intake without feeling hungry, and this will make it easier for you to manage your weight.
Have a great month, and I'll see you again in January.
In the meantime, to take advantage of my December offer and receive a free pedometer, click here.
Sincerely,
Amanda
Dr Amanda
Connect with your body
www.DrAmandaOnline.com
What the experts say...
"Hello Dr Amanda, your book is wonderful, well done and thank you for your obvious care and dedication. I work as a Yoga teacher and Personal Trainer and have searched in vain for an answer to the frustrations of many of my clients. I adore good food and love your positive approach, no deprivation and an emphasis on quality! I look forward to sharing your wisdom and hard work with them over the coming weeks. "
- Melissa Parks, YogaGym, Port Lonsdale, Victoria