CL-October 2024 - 7

HAPPY & HEALTHY
Vanquish Vacation Weight
Some simple steps to shed the surplus
by Vanessa LaFaso Stolarski, Contributing Columnist
R
eturning from vacation with
a few extra pounds is common
and nothing to get too obsessive
about. Aſter all, you enjoyed your
time away. There's no need to ruin the
memories by beating yourself up for
too many margaritas or cruise buffets.
More importantly, resist the temptation
of extreme dieting or other quick-fix,
weight-loss methods. Instead, get
back on track with these simple steps
to lose that vacation weight healthily
and sustainably.
STEP IT UP
Increasing physical activity is
key to burning off the extra fat you
gained while grilling and chilling at
the pool. Start by re-establishing your
normal exercise routine, but consider
increasing the intensity. For instance,
if you typically walk for 30 minutes,
try intermittent jogging for part
of that time, add ankle weights or
increase the time.
Don't limit yourself to structured
workouts. Look for opportunities to
move more throughout the day. Take
the stairs instead of the elevator, park
further away from your destination
or take a walking work meeting.
BOOST YOUR FIBER
Increasing fiber intake can help
you feel fuller for longer and promote
healthy digestion. Fill half your plate
with non-starchy vegetables at every
meal, and choose whole fruits instead of
juice. The fiber in whole fruits helps slow
the absorption of glucose, otherwise
known as sugars, and keeps you satiated
for longer. Incorporate beans by adding
them to salads, soups or side dishes.
Keep in mind that many vegetables
do not contain as much fiber as you
might think. Add oatmeal or wild rice
to your meals for an extra boost. Fun
fact - the almighty avocado contains
nearly 4 grams of fiber per serving.
DROP THOSE CARBS
While carbohydrates
are necessary for optimal
health, reducing your
intake of refined carbs can
help you shed water weight
and decrease bloating.
Limit flour-based foods like
pasta and bread, which can
cause water retention. The
same goes for sugary foods.
Instead, opt for complex
carbo-hydrates, like quinoa,
sweet potatoes or oats,
co-opliving.com
which provide more nutrients and
fiber. Increasing the consumption
of low-carb veggies like leafy greens,
broccoli and cauliflower can help
you feel full while ensuring proper
nutrient intake.
HIKE UP YOUR PROTEIN
Increasing protein intake can
help preserve muscle mass and boost
metabolism. Both are crucial for
long-term fat-burning. Start the day
with protein-rich foods like eggs, Greek
yogurt or a protein shake with whey
protein to keep you energized. Including
25-30 grams of lean sources such
as chicken breast, fish, tofu or lean
beef in every meal can curb hunger,
balance hunger hormones and reduce
cravings for unhealthy foods.
Patience is key to the process.
It may take a week or two to see
some momentum on the scale. Just
remember, slow weight loss equals
healthy weight loss.
*
Vanessa LaFaso Stolarski is a certified
nutrition counselor, weightliſting coach,
life coach and stress-management specialist.
All health-related content and media provided by Cooperative
Living or its website(s) is created and published for informational
purposes only. It is not a substitute for professional medical
advice and should not be relied on as health or personal advice.
Always seek the guidance of your doctor or other qualified
health professional with any questions you may have regarding
your health or a medical condition.
October 2024 * Cooperative Living * 5
PHOTO BY ROBERT KNESCHKE VIA CANVA.COM
PHOTO COURTESY BIT245 VIA CANVA.COM
http://www.CANVA.COM http://www.CANVA.COM http://www.co-opliving.com
CL-October 2024

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