24Dec

15 Tips To Avoid Holiday Weight Gain

15 Tips to Avoid Holiday Weight Gain

Looking to avoid holiday weight gain? You’re not alone. The average American gains five pounds during the holiday season. This may seem inevitable with all those family gatherings, workplace events and other food- and drink-laden social engagements. However, with a little planning, adding those extra pounds can be avoided

Set realistic Weight Loss goals

Come holiday season, it’s easy to set lofty goals about weight loss. Write down your goals—keep them specific and attainable—and post them somewhere highly visible. If your goal is “stick to two cookies at every holiday party” seeing it periodically may help you commit.

Don’t starve yourself before a holiday meal or party.
- You’ll only show up hungry and eat too much. Keep your hunger in check with a few small meals throughout the day. Also, be sure to eat a small snack about 1 hr. before the holiday dinner.
Take snacks wherever you go

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Without snacks comes hunger that lead you right over to the hors d’oeuvre table, which is usually hunks of cheese and other high-fat, calorie-dense fare. Bring healthy snacks with you — in your glove compartment, purse, gym bag, and brief case. Whenever hunger hits, you’re ready. If you’re hungry at the party, reach for the vegetables, fruit or rye crackers.

Select low calorie density foods first

A huge green salad, a plate of fresh fruit, and a side of roasted vegetables add up to a lot of food, but not a lot of calories.

Don’t stand by the food at the party

You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends. The closer you are to the food, the more you will eat.
Face away from the dessert spread and listen to cues from your gut rather than your eyes.

MORE WEIGHT LOSS TIPS!

Eat and chew slowly

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It pays off to pace yourself. It takes about 20 minutes for the stomach to register a “full” sensation and signal the brain that it’s had enough. In addition, the quicker you eat, the less time the body has to register fullness. Thus, slow down and take a second to savor each bite of food.
It’s best to go for a walk or chat with friends before dishing up seconds.

Stick to a regular routine with sleep and exercise.

Many times, feeling tired or stressed is mistaken for hunger.

De-stress

The holiday season is full of cheer, but it can also be stressful keeping up with family get-togethers. Stress can trigger increased eating and cravings, especially for sugary carbohydrates. Thus, if the holidays have you feeling overwhelmed, try out one of these ways to reduce stress. Meditation—using techniques like muscle relaxation, deep breathing, and mindfulness may work wonders when attempting to avoid holiday weight gain.

Stay consistent with exercise routine

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Exercise is especially critical during this time of larger-than-usual meals. In addition to your regular exercise schedule, plan activities like walks, hikes, bicycle rides, and dances with family and friends. Seek out a professional to help you with your program if you need motivation.

Watch alcohol intake

Alcoholic beverages contain empty calories, offering little to no nutritional value and contributing to excess weight gain. Try having a seltzer with a lime twist or a glass of water between alcoholic drinks to help cut calories and remain well hydrated. In addition, drinking too much alcohol can cause us to lose inhibitions around food and start eating irresponsibly.

OUR FINAL 5 WEIGHT LOSS TIPS =)

Use tall, thin glasses for drinks

People pour less liquid into tall glasses than into shorter glasses. With a taller glass, you’re likely to down less in one sitting (which is especially helpful when drinking booze).

Use smaller plates

Plate sizes have expanded significantly over the years. Whenever possible, choose the smaller salad plate instead of a large dinner one. Using smaller plates can make it seem like you are eating more than you are.

Dealing with Cravings

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It’s smart to acknowledge a few cravings instead of pushing them away completely. Forbidding a specific food or food group during the holiday season may only make it more attractive. Still want more of that apple pie after a couple of bites?

Wait before grabbing seconds.

Try thinking of a favorite holiday activity, like opening presents, watching Christmas movies, or playing in the snow. Daydreaming about pleasant activities or distracting yourself with just about any activity can reduce the intensity of food cravings. Try small tastes of the desserts you’re truly craving.

Drink water

Water helps people feel full, and therefore consume fewer calories. Rather than guzzling calorie- and sugar-laden sodas and juices (which are associated with increased body fat and blood pressure) treat yourself to a glass of wine with dinner and keep your allegiance to water for the rest of the day.

22Dec

Low Testosterone in Women

by Elliot Dillman

What are a woman’s symptoms when she has too low a level of testosterone?

When it comes to regulating how the body functions, there are few substances more important than hormones. They are known as “chemical messengers” that travel throughout the body initiating and controlling pretty much everything that goes on. Insulin controls blood sugar levels and stores glucose so that we have sufficient energy levels when we need them. Thyroid is needed by every cell in the body in order to function properly. Everyone’s favorite, serotonin, is what makes us feel good.

Equally important is testosterone, known as the male sex hormone, although women also have testosterone and insufficient levels can lead to problems. For women, both testosterone and estrogen are produced by the ovaries. Testosterone plays an important role in body growth and maintenance, libido enhancement, and blood cell production, as well as supporting repairs in tissues of the reproductive system. How much testosterone is produced differs based on age and by the time women reach 40, the level is half of what it was when she was 20. Sometimes this can be a problem.

Symptoms of Low Testosterone Levels in Women

Symptoms of Low Testosterone Levels in Women Los Angeles

What happens when levels of testosterone in women are too low?

While the decrease in testosterone levels in women is natural and perfectly normal, if they reach too low, this can have a significant effect on the quality of life. This is especially true when the drop is from a reason other than normal aging, like loss of the ovaries due to surgery, chemotherapy, substance abuse, disease, certain medications, and even the use of birth control drugs. There is a wide range of symptoms that may indicate low levels of testosterone in women. Some of these include:

Lack of energy and prolonged listlessness and lethargy
Overall muscle weakness and loss of muscle tone
Continual and consistent fatigue without apparent reason
Inability to sleep through the night
Low or nonexistent sex drive
Lack of pleasure or satisfaction with sexual relations
Weight gain
Issues with fertility
Menstrual cycles that are irregular or disappear altogether
Dryness in the vaginal area
Loss of bone density
Leaky bladder

Not surprisingly, one last symptom that needs to be included on that list is depression. It is certainly easy to understand at least some level of depression when dealing with any of those, let alone several. To make things worse, it is not uncommon for low testosterone levels to be considered just a “normal” part of menopause that must simply be expected.

One of the biggest obstacles to effective treatment for women struggling with proper levels of testosterone is the lack of research. Most physicians have little understanding of just how significantly women are affected by low testosterone and, consequently, are often at a loss as to treatment options. Some suggestions that are often considered are:

Therapy, regular and sex therapy
Stress management techniques
Making sure to get a good night’s sleep
A better diet

While these are good recommendations for most people, it is unlikely that they will adequately address levels of testosterone that are too low. A better course may be to find a healthcare professional familiar with this issue and get the most informed advice possible.

The Southern California Center for Anti-Aging focuses on the practice of advanced, preventive and regenerative medicine. We strongly believe correcting imbalances and deficiencies in nutrition, along with improving fitness and balancing and restoring hormones with Bioidentical Hormone Replacement Therapy, can help with creating the foundation for a healthier and happier life.

To learn more about our programs or if you have questions about any of our services, take advantage of our Free Consultation by filling out our convenient online form below.

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Month: December 2022