Tuesday, September 20, 2005

Smart snacking can wage a sneak attack against fat

Eating healthier foods in between meals and exercising more can help curb weight gain.

By Eugenie Jones Scripps Howard News Service

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We have countless varieties of healthy grocery products, endless fitness options and plenty of scientific data attesting to the importance of exercise and diet.

So why are Americans continuing to get fatter every year and the incidence of illness and disease associated with sedentary lifestyles continuing to climb?

A national consumer survey conducted by the Calorie Control Council came up with some interesting answers. Topping the list of "Why We Fail to Lose and Maintain Our Desired Weight" is not enough exercise.

Some 56 percent of weight-loss seeking adults surveyed said they don't exercise enough. We're too busy, too tired, too unmotivated or all of the above.

Whatever the reasons, overcoming them will take nothing less than making regular exercise a lifestyle priority. After all, you're the only one who can decide what's really important to you and to then follow through with actions that demonstrate that importance.

Beyond attitude, one way to ensure regular exercise is to make it an easier, more routine habit. Exercising at the same time and in a way that is convenient and readily accessible will make consistent exercise an easier habit to develop.

Beyond insufficient exercise habits, the second most popular reason for weight failure is snacking too much. Companies make plenty of between-meal munchies, and we buy and eat a lot of them. But when it comes to snacking, 43 percent of Americans believe they fail to maintain their correct weight because they snack too much.

If this is a problem for you, begin solving it by snacking healthier. Packing and carrying your own snacks with you instead of relying on vending machines is a good start.

What else stands in the way of ideal weight maintenance? Thirty-seven percent of those surveyed believe it's "eating too many high-fat foods." These are foods that can be small portion-wise, but because their fat content is so high, we end up eating more calories than our body needs and sabotaging our efforts toward ideal weight.

Whether it's too much snacking or eating too many high-fat foods, the key solution is keeping an eye on total calories consumed. Calories do count. And it's important to remember that eating within your daily caloric needs will prevent weight gain, while excessive snacking and high-fat foods accomplish the direct opposite.

Binging on junk foods, over-eating at mealtimes, eating for emotional reasons, and overall poor food choices when dining out were additional reasons given why weight maintenance efforts fail. The trends revealed by the study, however, are not all bad. Fortunately, we are doing some things right such as more carefully scrutinizing our weight loss strategies and are not falling prey to any and every diet that graces a magazine cover. We're also paying more attention to nutritional labels.

These are the type of counter-fat habits needed to turn an overweight America around. If, however, you feel your lifestyle exhibits one too many of the "fatter America" diet and exercise trends, its time to put healthier habits into play.

Remember it takes effort to maintain your correct weight. But as long as you put healthy exercise and diet action behind your desires, it's very, very possible.

Wellness specialist Eugenie Jones writes for the Sun in Bremerton, Wash., and may be reached by e-mail at eugeniek@comcast.net.