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Slim Down For Spring The sun is coming out of hiding and so should you. Recover from winter weight gain in just a few simple steps 
Swathed in layers of clothing, you may have ignored any weight creep up over the winter. But now that the temperatures are rising, you can't hide behind a coat or sweater. The sun is coming out of hiding and so should you. If you want to lose weight, you'll find success in time-honored steps: eat less, choose more nutritious foods and be mindful of what you're eating, says Scott Uehlein, corporate chef of the Canyon Ranch Health Resorts and SpaClubs, Tucson, Ariz. Turning the basic diet rules into a weight loss plan you can follow may seem overwhelming. Here are some tips from the experts to help you drop pounds gradually and safely. Eat Less Easier said than done if you're always hungry. The trick is to eat more throughout the day. "Sitting down to three rounded meals has its place. But you should have healthy snacks throughout the day," Uehlein says. He suggests a banana mid-morning and a small handful of almonds in the afternoon. To control portion sizes use your hand as a guide. "Never eat anything bigger than your hand. Unless you have a giant hand, that's a good measure," says the chef. Eat More Healthful Foods Fruits, vegetables and whole grains are low in calories and fat, yet filling. So you're satisfied with less. Switch from refined-flour breads and tortillas to whole-wheat or whole-grain versions. Cut back on the amount of oil you use in dressings or sauces. For example, substitute orange juice for half of the oil in a vinaigrette dressing, says Uehlein, who is working with the Florida Department of Citrus to promote wholesome dishes using orange juice. "Sprinkle a salad with orange juice concentrate. You don't need to add a lot of oil to that," he says. But don't assume fat-free processed foods are a good option. "A lot of times fat-free products are very high in sodium and tend to be low in dietary fiber so you're not full. You'll be hungry sooner," Uehlein says. Be Mindful It's easy to forget how much you're eating, especially when you're upset, distracted by television or you’ve skipped a meal. Keeping a food diary is helpful, says Catherine Champagne, Ph.D., registered dietitian with the Pennington Biomedical Research Center, Baton Rouge, La. "Becoming aware is so important," Champagne says. Her patients often dread keeping a record. "They don't want to think about it; they don't want to think beyond eating. [But] you have to exercise control," she says. Avoid situations in which you can't eat as healthfully as you want. Uehlein, who spent years as a restaurant chef, recommends eating at home more often. "Bring a lunch [to work] instead of going out. You'll know what you're eating. Fill a whole-wheat tortilla with vegetarian beans and low-fat cheese. Add some vegetables or a piece of fruit and you've got a good lunch," he says.
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Copyright © 2007 Cecil Whig. All Rights Reserved.