Jefferson University Hospitals

After Holiday Eating Jefferson Dietitian Offers Tips To Get Back On Track And Kick Start Weight Loss


Celebrating the New Year goes hand-in-hand with creating resolutions to get healthy and trim – especially after weeks of holiday marathon eating.

But as the weeks tick by, many find that their healthy resolutions slowly slip away because of either lack of time, money or effort, or all of the above. Dietitian Emily Rubin, R.D., L.D., with the Division of Gastroenterology at Thomas Jefferson University Hospital, says you can stay committed to being healthy and fit by following these 10 tips:

1. Change your lifestyle: Don’t start off with the mindset of dieting. Avoid fad diets, like Atkins, Scarsdale, liquid diet or starvation. If you need help losing weight, use a reputable program like Weight Watchers or visit a dietitian. Some insurance companies cover six visits with a dietitian. This way you can be of the mindset that you’re embarking on a whole lifestyle change.

2. Go easy: Use a smaller plate and don’t take second helpings. By eating 500 calories less per day, you can lose about one pound of weight loss per week.

3. Eat breakfast: Studies show that if you eat breakfast, you eat less calories later in the day. Try eating high fiber cereal with skim milk; a nonfat yogurt you like; or lighter versions of the brands you like, such as Jimmy Dean Delights or Dunkin Donuts light flat bread sandwiches.

4. Don’t drink your calories: Avoid soda, juice or sweetened coffee drinks. Choose diet sodas, light juices or if you have to have them, the skinny versions of your favorite flavored coffees. Drink six to eight glasses of water a day: or you can also use sugar free beverages, like zero vitamin water; G2, Crystal Light, diet caffeine free sodas or flavored seltzer water.

5. Eat two pieces a fruit and veggies per day: One large banana is equal to two fruits; or add lettuce and tomato to your sandwich.

6. Dine out healthy: Avoid extra foods given you without asking - no bread, fried noodles, tortilla chips, and avoid buffets. If you want an appetizer, share it with someone.

7. Pack your lunch: At least two to three times a week helps save money and helps you eat healthier.

8. Use kitchen tools: Olive or canola oil spray is always better than cooking in butter. Non-stick pans are also a must for light cooking. Indoor grills can offer quick meals with much less fat.

9. Exercise: Simple movements such as walking or taking the stairs can burn calories. If you are going to join a fitness program, consult your physician beforehand.

10. Start slow: Be realistic with a goal weight and don’t reward yourself with food. Instead go shopping, read a book, or plan a trip.

Media Only Contact:
Jennifer McGowan Smith
Jefferson University Hospitals
Phone: 215-955-6300