Ask the
Experts

Ask About Weight Management

Real Answers from Jackie Conn
Weight Watchers of Maine, Inc.
general manager, Wife, and Mother of Three

December

Question: I am a carbaholic and want to know how to eat carbs and be fit? If I cut them out I dream about carbs ... not kidding. Please tell me what to do about my problem with carbs?

The Real Answer: First, it's important to realize that carbs are your friends! They are good for you and there's a reason why you like them so much.

Now, don't feel judged, but you must understand that I'm a bit of a Word Nazi. You say you are a carboholic. I reject the term because it implies that you are incapable of eating carbohydrates in a responsible manner. I am sure that you love carbs. Your love of carbs, however isn't wrong or a weakness. It's natural, normal and healthy!

Carbohydrates provide essential nutrients and must be included in any healthy eating plan. Carbs are to our bodies what gas is to a car - a primary energy source. Without enough, we just can't make it through our days. The vitamins, minerals and fiber in carbohydrate-rich foods help keep us healthy. Many of the nutrients in carbohydrate-containing foods are needed for protein and fat metabolism . They help fight infection, promote the growth of tissue in the body and lubricate our
joints.

Carbohydrates can be divided into two main types: simple and complex. Simple carbohydrates are composed of simple sugars like those found in milk, fruit, regular soda and candy. They're easily broken down by the body and quickly absorbed into the bloodstream. Complex carbohydrates take longer for your body to break down and therefore don't produce as rapid a "sugar rush" - instead they often make us feel more energetic in the long run. Good sources of these energy packers include whole grains such as wheat bread and bran cereals, legumes and vegetables.

Why might you feel you should reduce or avoid carbs altogether? Chances are you wrongly fear that eating that piece of bread or a pretzel will shoot your blood-sugar levels sky-high and route calories directly to a body part that seems to grow bigger and faster than the rest of you. Relax, it's not carbs alone that pad the hips; it's too many calories from any source including protein and fat. The carb calories are the only ones that stick!

Some Carbs are better than others and not just in taste, but in ways they nourish your body! The key to enjoying carbs in your diet is to include lots of the higher-quality carbs. When planning a meal, think of carbs in terms of their nutrient density, or the amount of nutrients (such as vitamins and minerals) and fiber the food provides for the calories. Two, little homemade doughnut holes, for example, which has a low nutrient density, costs a lot, but gives little nutritional reward in return. On the other hand, a cup of oatmeal for the same calorie count offers a large nutritional payoff.

Enjoy your carbs, especially those made with whole grains including bread, rolls, and pizza. Those carbs are fueling your body by supplying a reliable source of energy for exercise! Carbs fueled exercise is the formula for fitness!

Surviving the Holidays without Sabotaging Your Weight

Many people see Thanksgiving as the start of the holiday season. Although many Mainers look forward to sitting down at the table with loved ones for a special holiday meal, they also fear what will happen to their weight management efforts come January first. Woven into the nostalgia of the holidays are those favorite dishes that evoke memories of childhood and family togetherness, but also bring along the guilt and weight of extra calories and excessive portions.

Question: How much weight does someone typically gain at the holidays?

The Real Answer: Although it is commonly believed that a typical gain is about five pounds during the holidays, the good news is, this does not appear to be true. The most reliable study to-date suggests that the average weight gain in the period from Thanksgiving to New Year’s is just less than one pound, although those already overweight tend to gain more.¹

Question: Is it realistic to expect to be able to lose during the holiday season? If I am already overweight doesn’t it make more sense to wait until next year when the holidays are out of the way?

The Real Answer: While the good news is you may not gain a great deal of weight this time of year, the bad news is that any weight gained is most likely cumulative and typically not lost – and can make up more than 50% of all the weight you may gain over a year’s time. The amount of weight you have to lose can also have an effect on your motivation to do something about it, and it may give you a feeling of hopelessness. Avoiding those few additional “holiday” pounds could make the difference in someone feeling that reaching a healthy weight is achievable, rather than impossible.

Question: I am currently on a weight-loss plan. Should I continue to try to lose weight during the holidays?

The Real Answer: “Know thyself.” Decide before the Holidays what you want – to continue losing or to maintain your weight. There is no right answer, even a small, controlled weight gain is preferable to just letting go by forgetting about any weight management until after the holidays. Decide what your goal shall be and make it “real” by writing it down. Use this as an anchor to help maintain control during the holidays and keep focused on your longer-term goals.

Question: What are the most common "trigger" foods at the holidays? What foods are most likely to cause somebody to forget about her weight-related goals?

The Real Answer: Trigger foods are different for different people. Whether they are sweet snacks, savory/salty snacks, or comfort foods, trigger foods have “high-abuse potential” for an individual and can lead to overeating. Often, however, the trigger isn’t the food at all, it’s the mood. Certain moods, both happy and sad, can trigger one to turn to overeating a specific food or just overeating in general. As a first step toward more controlled eating during the holidays think about your goal often throughout the day and why you want to achieve it. Giving yourself positive messages is also a powerful way to keep your eating behaviors compatible with your goal.

Question: Is it easier to "accidentally" stray away from smart eating habits during the holidays than any other time of the year?

The Real Answer: For many people it is, because the environment becomes more challenging. Hors d’oeuvres, desserts and other tempting foods are omnipresent. There is increasing evidence that many people tend to overeat simply because “the food is there.” Accept that you cannot change the environment, but you can manage your response to it. An effective way to avoid mindless eating which can lead to overeating is to keep track of everything you eat. Keep a small notebook handy and make “I bite, I write” your holiday mantra.

Question: My family loves to eat – how do I deal with their ridiculing or pressuring me to have “just one more serving,” when I want to eat well?

The Real Answer: Be assertive! It’s not necessary to give a lengthy reason for your turning down the food you’re being pressured to eat. A firm, “no, thank you,” spoken with a smile is enough. If they keep pushing keep using the response will be the same until they stop.

Question: There are always sweets in the office this time of year, and the holiday party is my weight-loss downfall. Is there something I can do to keep from giving in to this?

The Real Answer: Try “Storyboarding” – You already have an idea what your challenges will be. Create a step-by-step plan to manage those challenges. A detailed plan is much more effective than going without anything prepared to keep you on track besides the wish to “be good.” One useful strategy to include in your plan to help keep eating under control, but still enjoy some special treats is to fill your plate 3/4 full of lower-fat/ lower-calorie foods such as fresh vegetable crudités. You can use the remaining 1/4 of your plate for tastes of your favorite seasonal treats.

Question: How do I deal with eating in the mall during the long days of shopping?

The Real Answer: It’s best to eat before you go to the mall. Break the mall/eat connection. Go to the mall to shop, not to eat. If that’s not possible then head for the vendors that sell fresh fruits, vegetables and lean meats. Steer clear of the vendors with the fried foods and thick, heavy sauces and gravies.

Jackie’s Power Tip:

Don’t turn a one-day holiday, like Christmas, into a four-day event. One day’s worth of indulging is much less likely to sabotage your weight loss.

Weight Watchers is America's trusted name in weight loss and the global leader in weight-loss services, with approximately 46,000 weekly meetings in 30 countries. In Maine there are approximately 230 weekly meetings attended by some 6000 members! Weight Watchers mission is to help people reach and maintain a healthy weight. At the heart of Weight Watchers are weekly meetings which provide the coaching and tools to help people make the positive changes required to lose weight and keep it off. To learn more about Weight Watchers services, products and publications, visit WeightWatchers.com. To find the nearest Weight Watchers meeting location, call 1-800-651-6000 or click on the Find a Meeting link at the top of our homepage.

1Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000;342(12):861-7.
2Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000;58(12):378-9.

November

Party Hearty

You've heard all the “how-to-party-on-a-diet” advice, right? If weight control were as simple as “going on a diet until your goal is reached and then it's back to business as usual” this advice would be fine. When sustained weight control is the goal - losing weight and maintaining that loss - you need to find a way to integrate your life with your weight management. Keeping in mind that what you do to lose weight is what you will need to keep doing to maintain your loss, who wants to call ahead to ask your hostess what she's serving? How much fun will you have eating from your plastic bag of raw vegetables while everybody else is digging into the cheese fondue? Do you want to steer clear of the appetizers or skip the buffet? How do you like the idea of eating a bowl of tomato soup before every party you'll ever attend for its alleged ability to kill an appetite? These are all temporary kind of strategies. They are not the kind of party strategies you'd want to be using for years to come. Here's how to party hearty for a lifetime and not hate yourself in the morning for overeating.

Don't sweat the small stuff. An occasional party is small stuff. If parties aren't a big part of your lifestyle indulging yourself at one from time to time won't affect your weight management. It's your day-to-day eating and exercising behaviors that send the scale up, down, or right around the same number. I'm not advising you throw caution to the wind and indulge in a full-blown feeding frenzy. Keep your weight-related goals in mind while you indulge wisely. Listen to your body's signals. When you feel full, that's a good time to stop. If you're fearful you won't be able to stop, put the power of positive self-talk into action. Give yourself supportive messages. You can talk yourself into doing what you want. “I've had enough to eat and I will stop now.” The more you do it, the easier it becomes.

Plan your indulgence. Try planning your indulgence on paper and then practice mentally. Write step-by-step instructions for yourself. Include minute detail - what you wear, who will be there with you, what you'll do, and what and how much you will eat and drink. Try to anticipate what your challenges may be and how you will overcome them. Focus on the party activities you enjoy besides eating. Be sure to include in your plan a strategy for enjoying the food that's offered, but in a controlled manner that leaves you feeling happy instead of full of regrets. Go over the steps the steps in your plan until you know them by heart. If you can, see yourself mentally actually putting your plan into action. That's called “mental rehearsing.” Practice, practice, practice!

What you wear matters. To support your commitment to your weight-related goals take special care with what you wear. Pick an outfit that flatters your body. If you have already made some weight loss progress select an outfit that enhances that progress. Enjoy the feeling of looking good and feeling thinner. Remind yourself that you have resources and skills that allow you to enjoy a party and support your weight control goals at the same time.

Dance, Dance, Dance. Don't be a wallflower. If there's music and dancing, get yourself up on that dance floor. Have fun burning calories.

The After Party. We all have 20/20 hindsight. If after the party is over and you're evaluating your performance, don't dwell on the “woulda, coulda, shoulda.” Start by focusing on what parts of your plan worked well. Congratulate yourself for your success. Then think about what you would like to do differently next time. Don't beat yourself up; this is an exercise in creating better strategies, not punishing yourself for trying something that didn't work. Use this experience as a learning opportunity for the next time! Make adjustments to your plan so you're ready for the next time!

Question: Why does eating apples make me hungrier?

Answer: This is a great question because it illustrates how scientific thinking and research doesn't apply to all people. You and many others report feeling hungry after eating an apple, yet apples rate very high on the Satiety Index.

The satiety index was created by Dr. Susanna Holt, a researcher from the University of Sidney, created a satiety by feeding 240 calories' worth of 38 different food items to volunteer subjects who then ranked how hungry they felt every 15 minutes thereafter decided to test until, two hours later, they were allowed to help themselves to a small buffet and the amount they consumed was measured and recorded.

Being a scrupulous academician, Holt even served the initial test foods under concealing awnings to reduce the possible effects of visual appearance, and as much as possible served them at the same temperature and in the same-sized chunks.

The result of all this was a Satiety Index that gives numerical values to the tested foods indicating how well or poorly they satisfied hunger. A baseline level of 100 was given to simple white bread, and tested foods were ranked above or below it, the higher numbered being the more filling and the lower numbered just the opposite. Apples ranked towards the top of the index at 197, while cheese only ranked 96. Yes, according to Holt's research people felt more satisfied when eating white bread than cheese!

This is an excellent reason why it's important to listen to your body and not blindly follow the advice of experts. Although there is not a definitive answer as to why apples make some people feel hungrier one theory, though not tested, seems to have some merit. It has been suggested that some people react differently to their stomach acids that digest food. It's thought that an apple on an empty stomach may stimulate a lot of the digestive acids in some people. The acid may be more than what's needed to digest the single apple triggering a sensation of hunger.

If you react to apples by feeling hungrier, then apples aren't a good snack to hold you over until your next meal even if a trusted source of information tells you that they are.