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The winter holidays are coming - Thanksgiving meals with December goodies following close behind - and with them, the worry of weight gain. Weight gain for military personnel can put a career at risk. Traditionally, the Army has fostered a neat and trim appearance which indicates a combat-ready physical fitness as well as being an indicator of good self-discipline. The Army Weight Control Program (AWCP) establishes policies and procedures regarding weight maintenance for Soldiers. Many people figure that they will gain weight over the holidays and then burn it off throughout the rest of the new year. When questioned, the average person believes that they gain 5 pounds or more over the winter holiday period from Thanksgiving to New Year's Day. The good news, according to the National Institute of Health (NIH), is that studies show the average American only gaining about a pound over the winter holiday season. The bad news, however, is that this pound is not lost throughout the year and it is the accumulation of these pounds over time, which contributes to obesity later in life.
Portion control is an effective way to maintain your weight. Know how many calories you are eating and follow the recommended guidelines for caloric intake presented in the Winning the Weight Loss Race. Keep in mind that with today's portion sizes, a chicken Caesar salad can contain 700 calories, a mocha typically contains 350 calories and a large muffin 500 calories. Portion sizes have changed and with them - caloric content!
http://hin.nhlbi.nih.gov/portion/index.htm Increase Exercise over the Holidays Increasing your daily exercise throughout the holidays can also stave off unwanted pounds. Take a walk in the morning and use that time to relax and chat with family and friends. Doing so will keep those calories burning! The U.S. Department of Health and Human Services/U.S. Department of Agriculture Dietary Guidelines recommends that adults engage in at least 30 minutes of moderate-intensity activity (in addition to usual daily routine) most days of the week. Try these other pages on HOOAH 4 HEALTH:
National Heart Lung and Blood Institute, We Can!, Portion Distortion and Serving Size http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/distortion.htm
National Institutes of Health, Learn How to Avoid Holiday Weight Gain by Watching Portion Sizes , http://www.nhlbi.nih.gov/new/press/04-11-18.htm National Institutes of Health, Weight-control Informat ion Network, Holiday Weight Gain May Contribute to Overweight and Obesity, http://win.niddk.nih.gov/notes/fall00/fallwinnotes.htm National Institutes of Health, News in Health, Heft for the Holidays, http://newsinhealth.nih.gov/2007/November/docs/01features_01.htm Army Regulation 600-9, The Army Weight Control Program, http://www.apd.army.mil/pdffiles/r600_9.pdf |
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| Sponsored by the Army National Guard, and the Office of the Chief, Army Reserve. Copyright 2011 |
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Watch What you Eat
