Sneaky Snacking

In a just world, none of the following would count toward our daily calorie allotment:

* Anything eaten while standing
* Tastings of food while cooking
* The last two bites of mac and cheese/pizza/rice/pasta on your kid's plate
* The brownie you grabbed because that apple just didn't look appealing
* Food samples from your local grocery/warehouse store
* Girl Scout cookies
* Candy off your co-worker's desk
* Anything eaten while drinking wine
* Anything eaten while drinking a beer
* At a salad bar, food that's not vegetables
* Anything eaten while still in your workout clothes

The truth is, those calories do count--which wouldn't be so bad except we probably don't count them. This is called "unconscious snacking" by the health experts, even though we're fully awake and cognizant when we're doing it. We just don't think it matters, but it does, and we don't realize how much it matters until our jeans don't fit or we can't make the scale budge. Repeat after me: Every bite counts.

The solution to sneaky snacking is, first of all, to be aware that we're doing it. The trick is not to berate ourselves for doing it, but just to notice and make a mental note to cut back on calories the rest of the meal or day to make up for it. This is not always easy because we'd really rather sweep it under the rug and pretend it didn't happen, but doing so will not lead us to victory in the weight-control game.

I like to build these little indiscretions into my eating plan for the day and figure out how I'm going to handle them. Just like a budget, I roughly figure out my calorie expenditure for the day and how much my indulgence is going to set me back. Now, it's a good idea not to indulge in sneaky snacking every day--particularly when you're in the losing-weight stage rather than the maintenance stage--because you may find yourself treading water weight-wise, and it can be a slippery slope down to simply giving up. But once a week or so should be often enough that you don't feel deprived and infrequent enough not to capsize your ship completely.

But you do have to be brutally honest with yourself and accept without judgment what you have done, then set it right. Remember: You're not fooling anyone but yourself if you don't take responsibility for your actions, and nowhere is this truer than in weight loss.

So, every so often, go ahead and eat that mini chimichanga or brie on a cracker or the last Thin Mint in the box--just reduce your intake at the next meal and relive the moment in your memory.

The 40-Plus Problem

Lately, I've been hearing a lot of friends complaining about extra weight creeping on that won't budge. Used to be, they say, a few trips to the gym and a few skipped desserts would yield a 5-lb. loss, but no more. What to do?

The sad truth, folks, is that life conspires against your losing weight after 40. Combine a slowing metabolism, reduced muscle mass, stress, possible thyroid dysfunction and a host of other factors, and it's no wonder we tend to put on pounds as we age. It's even harder for those people who never had to worry about their weight in the past because they were "naturally thin" no matter what they ate and never had to think about exercise--they're suddenly faced with educating themselves about weight loss and a healthy lifestyle at this advanced point in their lives, and then doing something about it. Not fair!

And not easy. But that doesn't mean impossible. Whether you've struggled with weight issues for the better part of your life or you've never given it a second thought, past-40 becomes the time of reckoning for most of us. Fortunately, the things you need to do to get your metabolism revving and lose that extra weight are things that are ultimately good for your health and longevity anyway--the weight was just a catalyst to get you moving.

So what's the first step? You must take a good, hard look at your diet. There's little hope of remaining healthy and fit if your diet is out of whack. Start filling it up with fruits and vegetables, lean protein, nuts, seeds, whole grains, water. Crowd out those starchy, refined carbs, processed foods, saturated fats and extra sweets. Stuck on recipes for a healthy diet? Start reading Cooking Light, Vegetarian Times, Fitness--all great for motivating you to eat well and get into a healthy mindset. Also be realistic about your portion sizes. A huge plate of food isn't necessary and won't help you lose weight--go for more moderate portions, and indulge in heavy meals less often.

Next, of course, is exercise. If you're already involved in an exercise program, keep doing it. Try changing up what you do and adding something new, like a new sport or an activity you've always wanted to try. (Parasailing? Cross-country skiing? Ziplining? Tai chi?) If you've never been an exerciser, no better time to start than now (after a clean bill of health from your doctor, of course). Exercise will help keep stress levels down, and since stress is a major contributor to weight gain (particularly belly weight), lowering your stress can help you lose weight.

You want more? Get enough sleep, see your doctor for a complete physical exam to rule out any health conditions that could be causing stubborn weight gain, and find time to relax and enjoy being with the people you love. Not very exciting, I know, but it works. Happy, relaxed people with strong social connections are less likely to turn to food for solace.

Good luck, and Happy New Year!