With the holiday season in full swing, temperatures are cooler, leaves are falling, and our tables are filling up with our favorite hearty dishes. Healthy eating seems to get much more difficult during the fall and winter seasons. Whether it’s the stuffed turkey family recipe or your grandmother’s special pumpkin pie, sometimes it’s tough to pass up those holiday treats that only come once a year. While it’s alright to indulge in your favorite foods at family dinners, Dr. David Whiteman understands the role a healthy diet can play in one’s quality of life and shares some tips to avoid unwanted pounds and still celebrate this season.
• Don’t start off starving. Don’t arrive at the Thanksgiving table hungry. Snack on healthy, filling foods and drink plenty of water so you’ll be less tempted to overeat. It’s also easy to confuse hunger with thirst, so staying hydrated will help you feel full.
• Portion your foods. There’s no need to pile your plate high with every dish at the table. Be sure to fill it first with healthier choices such as vegetables instead of dishes covered in cheese or sauce. Sample small portions and leave a little space for heavier offerings.
• Be present during dinner. Engage in conversation and pace yourself while eating. It’s easy to get lost in unconscious eating with all the activity of a feast. Don’t rush through eating so you can go for seconds. Tune in to when your body knows it’s full.
• Go for a walk. Don’t head straight to the couch or bed after dinner. Head outside for a walk and burn some of those Thanksgiving calories.
Whether or not you’ve had plastic surgery, it is important to follow a proper diet and engage in regular exercise to ensure you look and feel your best. Dr. Whiteman encourages you to follow his blog for more health tips and plastic surgery updates. If you haven’t already, be sure to follow us on Facebook, Twitter, and Google+.
If you keep up with my blog, you probably know that although I’m a plastic surgeon who offers body contouring procedures like tummy tuck and liposuction, I also try to teach my patients the importance of overall health and wellness. Many people view plastic surgery as a “quick-fix,” but I believe it’s still important to eat healthy and exercise regularly even with this option. In fact, I advise patients to be as close to their goal weight as possible before surgery so they are more likely to obtain the results they’re after. Since getting rid of excess fat is easier said than done, we’ve compiled a list of helpful fat loss tips:
- Start an exercise routine, and don’t be afraid to switch it up – It’s important to work your way into an exercise routine after speaking with a physician about the state of your current health. If you aren’t sure where to start, it may be beneficial to seek the guidance of a personal trainer. Once you’ve gotten started, don’t get discouraged if you get to a point and stop seeing results. Most people eventually hit a plateau with their exercise training, but this doesn’t mean you should stop working out. It means it’s time to vary your exercise routine.
- Eat right – We are all fairly aware of what we should and shouldn’t eat, but we can’t forget that the timing of when and how often we eat makes a difference in our digestion. A study from The New England Journal of Medicine actually showed that eating small meals more frequently throughout the day helps people lose weight because it keeps the metabolism going. It’s also beneficial to digestion to eat slowly and chew each bite thoroughly. Try to prepare food at home and limit eating out, but be sure to make healthy choices when you do eat out.
- Keep a journal – Having trouble pinpointing the cause of your excess weight? Keep a food and exercise journal. Include when, how much, and exactly what you ate and how you felt after you ate it, as well as your daily workouts. It’s hard to deny it if you’re not following the healthy diet you are supposed to be, or if you’re slacking on your workouts when it’s written down. Making note of how you felt after eating certain foods and during workouts can help you determine what makes you feel good and what doesn’t so that you can make necessary adjustments.
- Liquid calories count – Like it or not, many of the beverages we consume contain calories too. Avoid sugary beverages, and choose low- or no-calorie options like coffee, tea, or water as a substitute when you can. In fact, green tea is known for its ability to stimulate the metabolism and facilitate weight loss. Just remember, adding cream and sugar also adds calories.
- Get enough sleep – Too much or too little sleep can be counter-productive to your weight loss efforts. Although everyone is a little different, 7-8 hours of sleep is favorable, while 9 or more may be adverse.
Maintaining health and wellness is not always easy. I see many patients who have been trying to reach their goals on their own, but just need that little extra push plastic surgery can provide to target problem areas. To learn more about your cosmetic surgery options, visit our website or schedule a consultation today. If you need help kick starting your fitness routine or diet plan, I work closely with ACE certified personal trainer Daryl Madison who will be sure to get you on track. For more health and wellness tips, connect with me on Facebook, Twitter, and Google+.
According to a new study by Brazilian researchers from the University of Sao Paulo that was released in the Journal of Clinical Endocrinology and Metabolism reported by the American Society for Aesthetic Plastic Surgery (ASAPS), exercise following liposuction decreases compensatory visceral fat increase, which is often triggered by abdominal liposuction. There are two types of fat in the body: subcutaneous and visceral fat. Subcutaneous is the bothersome fat we notice beneath our skin that can be removed during liposuction surgery, but visceral fat lies deeper within the body’s organs. In fact, while subcutaneous fat deposits are unsightly, because of its location, visceral fat is actually more dangerous and contributes to chronic conditions like heart disease and diabetes.
The study included a group of 36 female abdominal liposuction patients who did not exercise regularly before surgery. Half of the participants were encouraged to start exercising three times a week beginning two months after surgery. All of the participants had a flatter abdomen than they did before the procedure, but those who did not exercise had an increase in visceral fat deposits whereas those who worked out did not.
While further research is necessary to validate this study’s results, the body begins to compensate for fat when fat is removed from the body. Although many liposuction patients who do not exercise regularly after surgery may still be please with their results because they do not notice the compensatory fat, I encourage patients seeking body contouring procedures to begin following a diet and exercise plan once they have healed after surgery.
I often tell my patients that plastic surgery is no substitute for a healthy lifestyle—instead, they complement each other. Similar to liposuction, patients who receive tummy tuck surgery or other body lift procedures should focus on a healthy diet and engaging in fitness. Not only will healthy living make you feel better, it will also help you maintain cosmetic surgery results.
Many patients are interested in starting a workout regimen or developing healthier eating habits, but they just don’t know where to start. Therefore, I work closely with ACE certified personal trainer and inventor of Chair-a-cise, Daryl Madison, to help patients gain the information they need to reach their goals and live healthier. I also enjoy sharing information like diet tips and healthy recipes on the Health and Wellness section of my blog as well as my social media outlets. Visit my website today to find out more about the plastic surgery procedures I offer or for more health and wellness tips. Be sure to also connect with me on Facebook, Twitter, and Google+.