Ten tips to help you lose weight in 2008

 By Maj. Karen E. Fauber, DeCA dietitian

             FORT LEE, Va. – The new year is here and you are off and running with your resolution to lose weight. Tennis shoes in one hand and water bottle in the other, you are going to lose those five, 10 or more pounds this time, right? Well, to help you reach your individual weight loss goal try these tips and the pounds will melt away:

1. Be real. Set a realistic goal for weight loss and write it down. Losing two to no more than three pounds a week is generally recommended by the experts. Remember how long it took to gain the weight? Give yourself time to lose it gradually and you are more likely to keep it off as you change your lifestyle habits.

2. Feel the burn. Calories in, calories out or what you eat is what you get. This means be active. Go walking, swimming, jogging, bicycling and dancing to burn those calories. The key is to make physical activity a part of your everyday life.

3. Go small. Use the small plate and small bowl at meals instead of the large ones. It is too easy to eat too much when you use a big dinner plate or a large bowl, especially for that nighttime ice cream.

4. Eat fiber. Aim for 25 to 35 grams of fiber a day. Fiber fills you up and helps you feel full for a long time between meals. Easy ways to get more fiber include eating cereal for breakfast that has 10 or more grams per serving, eat a pear or an apple for a snack, add beans to your meals, soups, and salads, and add a few nuts as a snack or on a salad.

5. Got protein? Do not skimp on protein; this includes chicken, fish, turkey, lean beef and pork. It also includes dairy foods like skim milk, yogurt, low fat cheeses, beans and nuts, all found in your commissary at savings of 30 percent or more. The average person needs .8 grams protein per kilogram body weight, about 60 to 90 grams protein a day. 

6. Is that plate big enough? Portion control, portion control, portion control. A serving that is bigger than your fist is probably too much to eat – unless it’s vegetables.

7. Mama said, “Eat your veggies!” And, mama was right. Eat vegetables at lunch and dinner. Portions are not so important here. In fact, eating vegetables is a good place to cheat if you need to. Make sure to fill up half your plate at meals with vegetables. The fiber, water content and nutrients in vegetables helps the body lose weight. Fresh, canned, or frozen veggies are all great choices. Avoid the sauces, though, as they add many extra calories.

8. Don’t forget the fruit. Fresh, canned or frozen: they all make great snacks and a nice desert. Dried fruit is OK, too, as long as you control the portion sizes. 

9. “I get by with a little help from my friends.” Get support to stay on track with your weight loss from your family and friends. How about creating your own biggest losers contest and invite others to join? Support goes along way with weight loss.

10. Celebrate your progress. Give yourself a pat on the back and more as you continue to lose weight. It’s no easy task. As you reach a weight loss goal how about something special to reward yourself? Make it something that you really can enjoy like a new outfit, season tickets for your favorite sport, a special vacation. You decide what it is and write it down with your goal. 

       See you in the commissary!

       For more information on weight loss or other nutrition topics, go to the DeCA Dietitian Web page at www.commissaries.com.

Manage pre-diabetes to help delay or prevent diabetes

          FORT LEE , Va. – Diabetes affects nearly 21 million Americans with its many health risks and complications. One in every four Americans has diabetes or is at risk for developing it. Before people develop Type 2 diabetes, they almost always have pre-diabetes, according to the American Diabetes Association. During American Diabetes Month in November, remember to talk with your health care provider about diabetes testing, prevention and treatment.

            Pre-diabetes is very similar to diabetes. Blood glucose levels are higher than normal but not yet high enough to be diagnosed as diabetes. Research has shown that some body organs, including the heart and blood vessels, may already be damaged during pre-diabetes. Research also shows that if you manage your blood sugar when you have pre-diabetes, you might be able to prevent developing diabetes.

            Diabetes is more common among blacks, Latinos, American Indians, Asian Americans, and Pacific Islanders. There is also an alarming trend in children and teenagers developing diabetes. This has been linked to the increase of overweight children and an overall lack of physical activity in young people today.

 How to manage pre-diabetes

            One way to help prevent or delay diabetes is to get tested early. You can get a blood test, the fasting plasma glucose test, or an oral test, the oral glucose tolerance test, through your doctor. These tests are also used to identify diabetes.

            Nutrition plays a key role in warding off diabetes. Eat a healthy diet with the foods you buy at your local commissary and follow these guidelines:

·                                 ● Eat lots of fruits and vegetables every day

·                                 ● Control portion sizes

·                                 ● Eat fish two to three times each week

·                                 ● Eat whole grain breads and foods

·                                 ● Eat beans with meals

·                                 ● Eat less high-calorie snack foods like ice cream

·                                 ● Drink calorie-free drinks and water

            Regular physical activity including strenuous exercise also can help lower blood sugar and reduce weight, two chronic issues with diabetes. Break out your walking shoes and walk every day for 30 to 60 minutes. Add other physical activities to help prevent or delay diabetes.