The Bariatric Medical Institute of Texas, led by San Antonio weight loss surgeons Dr. Michael Seger and Dr. Terive Duperier, (www.bmioftexas.com) offers best practices for avoiding weight gain during holidays.
Online PR News – 29-December-2009 – – San Antonio – Recent research from the National Institutes of Health suggests that Americans usually only gain approximately one pound during the holiday season. However, most people never lose the weight gained over the holidays and the pounds accumulate year after year – all contributing to obesity later in life. Nearly 67 percent of adults in the U.S. are either overweight or obese and San Antonio regular ranks as one of America’s “fattest cities.”
In response to this holiday trend, the Bariatric Medical Institute of Texas, led by San Antonio weight loss surgeons Dr. Michael Seger and Dr. Terive Duperier, (www.bmioftexas.com) today announced 10 tips to avoid weight gain during the holiday season.
“As bariatric surgeons, we spend a lot of time talking to our patients about best practices for keeping weight off and learning new ways to lead a healthier lifestyle,” said Dr. Michael Seger. “During the holidays, it’s especially important to keep those best practices in mind, which is why we’ve put together some suggestions for people to consider.”
1. Eat regular meals and snacks throughout the holidays. You may be tempted to skip meals to save calories for holiday parties or big meals, but this only slows down your metabolism. If you arrive at a party or dinner famished you are more likely to make poor food choices and eat a larger portion than if you were not hungry. Consider eating a protein bar before you go out so you are not hungry when you arrive.
2. Divert your attention. The holidays are about a lot more than food. Focus on and look forward to enjoying your family and friends' company, dancing or playing a game (not the food you plan on eating).
3. Make healthy contributions to the holiday menu. Traditional food does not have to be drenched in butter, cheese or chocolate to be good. Modify your favorites to reduce calories, fat and sugar. I Can't Believe It's Not Butter spray and Splenda are excellent products that when used in place of regular margarine and sugar can cut the calories and fat content by 75 percent or more and will taste just as good as the original. Consider substituting applesauce for sugar in cookie recipes.
4. Step up the exercise. The holidays can be a busy, stressful time. Set a goal to get in at least 30 minutes of physical activity every day. Especially on the big day, get the entire family involved and encourage everyone to go for a walk or play a fun game of football in the yard after the big meal. And if you go for a walk, use hand weights.
5. Outsmart the buffet. When dinner is served, use the smallest plate available (try to get a salad plate) and don't stack your food. Fill your plate once and don't go back.
6. Be choosy about sweets. Limit your indulgences to one serving of what appeals most to you. Chances are there will be multiple desserts offered. Don't think that getting small portions of each one is smarter. Pick the dessert you would enjoy having most and eat one full portion of that.
7. Get out of the kitchen. Once you have filled your plate, move to another room and enjoy engaging in conversation. If you are helping with cleanup, chew a piece of gum to keep you from nibbling on leftovers.
8. Pace yourself. This should always be the rule and not just during holidays. Focus on chewing slowly and be conscious of when you are full. You should take about 20-30 minutes to eat a meal as it takes your body 20 minutes to register that you are full. Try putting your fork down between bites to help you do this.
9. Limit alcohol. Alcohol has a lot of calories, but it also lowers your inhibitions and you will not have as much control over your food choices. Make every attempt to avoid eggnog (it is astonishingly high in calories) and if you are going to have a mixed drink, use diet beverages as your mixer.
10. Give non-food gift items, such as gift cards or sessions with a personal trainer. Making cookies and brownies usually means licking the bowl and taste testing, which means more calories. Most people receiving these gifts are also concerned about holiday weight gain so they would probably prefer a non-food item. If you receive such a gift, enjoy one serving and put the rest in your freezer to enjoy over the coming months.
Located in San Antonio’s Medical Center area, BMI of Texas assists patients throughout their entire weight loss journey. Dietician consultations are one of the many services offered by BMI of Texas as part of its bariatric program. BMI of Texas helps patients achieve their weight loss goals through various surgical procedures including gastric bypass, adjustable gastric band and sleeve gastrectomy. After attending a free, educational seminar, patients are assigned a patient advocate to help coordinate the often-confusing paperwork and insurance stipulations necessary for surgical intervention. Post-operatively, the doctors continue to follow their patients to ensure long-term weight loss success.
“There are many variations and nuances to diet plans associated with the various surgeries we perform and that’s why we are committed to nutritional support excellence,” said bariatric surgeon Dr. Terive Duperier, a BMI of Texas co-founder. “We believe that it’s very important to carefully monitor the vitamin and micronutrient levels of our patients, and for that reason – and many others -- we want to see our post-op patients on a regular basis.”
About BMI of Texas
Founded in 2008 by Dr. Terive Duperier and Dr. Michael Seger, BMI of Texas is focused on helping patients achieve their long-term weight loss goals. The bariatric surgeons also perform a full spectrum of advanced laparoscopic procedures, including laparoscopic Nissen Fundoplication (anti-reflux surgery), laparoscopic colon surgery, laparoscopic pancreatic surgery, and laparoscopic hernia surgeries. More information on the practice can be found at www.bmioftexas.com or via telephone at (210) 615-8500.