5 ways to prevent relationship weight gain

 

Falling in love can make you feel all soft and gooey inside.

Unfortunately, it can have the same effect on your outside. Skip a workout here, order some greasy takeout there, and before you know it, you have more than just butterflies in your stomach—you’ve got a full-on jelly roll hanging over your waistband.

Or as Lauren Conrad, former star of The Hills, put it: You’ve acquired the dreaded “boyfriend layer.”

“When we get comfortable in a relationship, we establish new habits together that aren’t always the best for our weight,” says Amy Gorin, an assistant professor of psychology at the University of Connecticut.

Five of the behaviors that can lead to a serious case of love chub. But don’t worry—here are some easy fixes.

1. You Eat Out…All the Time
   When you’re single, you tend to prepare healthy foods at home. But once you’re in a relationship, it’s decadent dinner dates followed by caloric brunches.

“Couples bond over food, and enjoying it becomes a special ritual in their relationship,” says nutritionist Christine Avanti, author of Skinny Chicks Don’t Eat Salads. That’s bad news for your waistline: A Men’s Health analysis of 24 national chains revealed that the average entree at a sit-down restaurant contains 867 calories. And that doesn’t include apps, sides, and dessert.

The fix: Eat in. “Cooking together can be intimate,” says Elizabeth Ward, a nutritionist in Boston. “Food is very sensual, especially when you take turns tasting it.” Plus, of course, you can control the fat and calories by using healthy recipes and ingredients that are low in fat. When you do dine out, eat a healthy snack that contains protein and fiber a few hours before your meal.

“Women often skimp all day when they’re going out at night,” Ward says. “But that leaves them so hungry that they end up overdoing it.” Nonfat yogurt and a piece of fruit or a small bowl of cereal with low-fat milk are smart choices.

2. You’re Always in Bed

Or on the couch. Or anywhere but the gym. A study last year in the journal Obesity found that couples who live together for two or more years are less likely to be physically active, and the women are more likely to become obese. “As positive as relationships can be, they also change your routine,” says Martin Binks, director of Binks Behavioral Health. “You schedule more couple’s events and have less time to yourself.” Drinks with your new guy…or a date with the old treadmill? It’s not exactly a tough choice.

The fix: Get him involved. A study in the Archives of Internal Medicine found that women who exercised with a partner lost more weight than those who sweated solo. “When people do something together, they’re more likely to stick with it,” explains Karen Miller-Kovach, R.D., author of He Loses, She Loses. So sign up together for a 5-K, go for a bike ride instead of watching a movie, or join the same gym. When you don’t feel like going, he’ll drag you there, and you’ll do the same for him.

3. You Match Him Bite for Bite

It’s tough to stick to petite portions when your dining companion downs 500 to 1,500 more calories a day than you do.

“Women develop ‘portion distortion,'” Ward says. “You don’t recognize a normal-size serving anymore because you’re always eating with a guy who consumes huge platefuls of food.” He might be able to get away with it (guys have more muscle mass, so they require more calories), but shoveling in all those extra forkfuls will eventually catch up with you.

The fix: Serve yourself less. Eat about three-quarters of what he’s eating. Sorry, but women burn 26 percent fewer calories than men do, so at that rate you’ll just about break even, says clinical psychologist Susan Albers, author of 50 Ways to Soothe Yourself Without Food.

4. His Snacks Are Your Snacks

You might not buy chips for yourself, but when he leaves the bag out on the coffee table, you need supreme willpower to ignore it. A study from Newcastle University’s Human Nutrition Research Center found that women were more likely to adopt their partner’s eating habits than vice versa.

“It’s one way women connect with men,” says Stacy Kaiser, a licensed psychotherapist based in Southern California.

The fix: Know your options. You have two diet-friendly choices: Serve yourself a small amount of his snack and put it on a plate (dipping your hand into the bag over and over again leads to diet disaster), or do what Ward suggests and have a portion-controlled, lower-calorie alternative on hand to munch while he takes down that bag of chips or pint of ice cream.

5. You’re Happy

Research shows that what’s good for your heart may be bad for your hips. A study published last year in the journal BioPsychoSocial Medicine found that happy people were less likely to succeed at losing weight than those with a “slightly negative and cautious outlook.”

The fix: Weigh in often. It’s great to accept your body and not obsess over every last calorie, but it’s hard to feel good about yourself when none of your pants fit. To prevent your eating habits from spiraling out of control, Miller-Kovach recommends regular weigh-ins.

“Studies have shown that once you pass the five-pound mark, weight gain can take off like a runaway train,” she says. Seeing the scale creep toward that mark can be a call to action.

Still need convincing? Women in a Duke University study who lost as little as 10 percent of their body weight reported dramatic improvements in the bedroom.

“Research shows that people who are more active and happier with their bodies have more satisfying sex lives,” Ward says. If that’s not motivation, we don’t know what is.

Getting too comfortable, ladies? Women gain SEVEN pounds in first year of new relationship… while men LOSE four

• 43 per cent of women gain weight compared to just 29 per cent of men
• By contrast, just 16 per cent of women said they lost weight
• Women blamed being happy and their new partner’s dodgy diet
• 30 per cent of men said their weight loss was due to being put on a diet

Comfort eating might be a favourite excuse for those who have gained a few pounds but it seems that the real culprit could be your new boyfriend.

A new study has revealed that women tend to eat more when they’re happy and as a result, the average woman gains seven pounds over the first year of a new relationship.

By contrast, only 16 per cent say they lost weight, while the majority of women polled claimed they were at their thinnest when they were single and less happy with their lives.

 Heavyweight problem: 43 per cent of women said they gained weight in the first year of a new relationship

 

Unhealthy: 48 per cent of women said their partner’s dodgy diet was to blame for their weight gain

Men, however, tend to lose weight when they find themselves a new girlfriend, with 39 per cent saying they shed an average of 4.1lbs during the first year of a relationship.

Another 32 per cent claimed their weight remained static, while just 29 per cent said their weight increased.

The study, which focused on men and women who had been in relationships for a year or more, also asked respondents why they believed their weight had increased.

Turning the concept of comfort eating on its head, the majority of women claimed that simply being happy was enough to make them pile on the pounds.

Just under half, however, pinned the blame on their new partner and his poor diet, while another 24 per cent said that moments of unhappiness caused their weight gain.

Interestingly, 45 per cent of men who lost weight blamed their other half’s healthier approach to food, while another 30 per cent said it was because their new love had put them on a diet.

The women polled also blamed their state of mind for their yo-yoing weight, with 71 per cent agreeing that happiness – or lack of it – had a direct impact on their physique.

By contrast, only 40 per cent of men said their feelings affected their weight.

 

Single and slim: The majority of respondents claimed they were at their thinnest while a singleton

Sarah Bailey, of online pharmacy UKMedix, the company that conducted the survey, said: ‘It seems that our frame of mind has a huge impact on our weight, and although men seem to lose weight when in a happy relationship – the average woman will gain half a stone.

‘It was incredibly interesting to see just what effect happiness has on our weight, and it seems that unhappiness often equals weight loss amongst women.

‘Being comfortable in our love lives often equates to increased self-confidence, perhaps explaining the weight gain that many experience.

‘As long as you’re a healthy weight though, this shouldn’t be anything to worry about – happiness can give you a huge health boost, and is probably more

important than squeezing in your jeans.’

HEALTHY WEIGHT LOSS SUCCESS STORIES

Get Inspired to Get Fit!

These healthy weight loss success stories  will motivate you to eat right, burn calories, and get the best body you’ve always wanted

 How One Woman Lost 50+ Pounds

Mandy Martin, 26, went from 185 lbs to 133 lbs. Here’s how she did it

BEFORE: 185
AFTER: 133

“BEING STRONG FEELS AWESOME!”

When Mandy Martin, now 26, was a teenager in Gillette, Wyoming, busing tables at a restaurant helped her stay trim despite a greasy diet. “I didn’t think twice about what I ate,” she says. But in 2005, she took a new job as an equipment operator at a coal mine—and had to sit still for 13-hour shifts. On the way home, she often stopped at a gas station for a supersize burrito called “The Bomb” before collapsing into bed. In just a few months, 5’5″ Mandy tacked on 40 pounds.

The Change: Mandy started a string of fad diets but always veered off course when the weekend rolled around. One night after months of on-and-off attempts, she was opening a letter from her mom when an unpleasant surprise peeked out from the envelope: a photo of Mandy taken weeks prior at Easter. “I was stunned that I looked that bad,” says Mandy. “That was my wake-up call to do something, for real.”

The Lifestyle Shunning convenience-store food, Mandy went grocery shopping—for the first time ever—to stock up on whole grains, lean meats, and produce. Five months of clean eating trimmed off about 20 pounds. That summer, she braved the gym. “At first, I couldn’t walk on the treadmill for more than five minutes,” she says. “I worked up to 30 minutes of walking and running or other cardio.” Another month, another 10 pounds gone. But it wasn’t until she added resistance training that Mandy found her favorite fix. “I had never felt powerful before,” she says, “and lifting weights made me feel that way.” Those curls and squats also helped knock off another 22 pounds over about three more months.

The Reward: Mandy’s newfound confidence gave her the guts to pick up and move to Superior, Colorado, to study sports medicine and start a new career as a personal trainer. “Now I get to move around all day instead of counting the minutes till I can go home,” she says. She entered her first bodybuilding competition In 2009 and has now done seven shows. “I used to flip through fitness magazines and think, Why can’t I be like that?” she says. Her answer now? “I can.”

Mandy’s Tips

Plan ahead. “I arranged my work schedule so I could exercise between shifts.”
Be a protein pro. “I add it to pancakes by mixing in egg whites instead of water It helps keep me full.”
Hit the perimeter. “The food you need most—fresh produce—is around the edges of the grocery store, not in the middle.”

 Weight-Loss Success Story: She Lost 65 Pounds (29.5 kg)

“I never thought I would be 120 pounds—ever!” (54.4 kg)

Krystal Sanders

Before: 185 lbs (83.9 kg)
After: 120 lbs (54.4 kg)

Although she stands only five feet tall, 27-year-old Krystal Sanders was never petite. Growing up, she subsisted on fast food and “anything you could microwave.” A size 14 when she moved to Austin, Texas, in 2005 to work as a revenue services specialist, she continued to hit the drive-through five nights a week. When she began planning her wedding in early 2008, the added stress drove her to eat even more. “I was in denial and avoided scales, cameras, and mirrors,” she says. But she couldn’t avoid the size-18 tag on her wedding gown.

The Change
When Krystal’s wedding photos arrived in October 2008, she didn’t want anyone to see them. “I looked at the pictures alone and I cried,” she says. “It was a reality punch in the face. I was embarrassed that I’d let myself get that large.” She knew something had to be done.

The Lifestyle
Krystal emptied her pantry and fridge, tossing all chips, frozen pizza, and other junk. Instead of eating out, she started cooking healthier versions of her favorite restaurant foods, boosted her veggie intake, and measured portions. “It was an eye-opener to see the difference between what I would normally eat and what the serving size was,” she says. When she worked up the courage to step onto a scale, it read 185 pounds. She began jogging on her treadmill for 30 minutes six times a week. Over the next year, she added DVD strength workouts, cut out soda and processed foods…and reached her goal of 130 pounds. But she wasn’t finished. She began lifting heavier weights, and in December 2009, the scale flashed 120. “I couldn’t believe it. I thought maybe the scale was broken,” says Krystal.

The Reward
Now Krystal has the energy to log nine-mile runs and go biking and hiking with her husband. And she is anything but camera shy. “I used to run from cameras, but now I like what I see in photos,” she says. “I’m finally at peace with the way I look.”

Krystal’s Tips

Add iron. “Don’t be all cardio all the time—lift weights! Replacing fat with muscle means you can burn more calories without even trying.”

Greek out. “I use low-fat Greek yogurt in place of mayo in recipes, and it tastes great. It can also be used as a sour cream substitute.”

Be prepared. “Set everything out the night before: clothes, weights, water bottle. Then nothing can get in the way of your workout.”

 YOU LOSE YOU WIN. Tracey Dickson, 44

One flight attendant discovers how to lose weight during a chaotic time in her life.

BEFORE 158 lbs

AFTER 117 lbs

Although her job as a flight attendant forced her to eat out at least four nights a week, Tracey Z. Dickson, 44, of San Antonio, Texas, stayed trim by teaching cardio and boot camp classes and running about 20 miles a week. But in April 2008, Tracey discovered a cancerous lump in her breast. “My life hit a wall,” she says. Chemo sapped her strength, while steroid pills left her ravenous, so Tracey ate—and ate. “I decided that because I was going through a sucky situation, I would eat whatever I wanted,” she admits. In four months, the scale flashed up to 158. “I had never weighed that much,” says Tracey, who stands 5’3″. “I knew that couldn’t be healthy on my petite frame.”

THE CHANGE
In September 2008, Tracey’s mom tried to motivate her to get off the couch. “She told me that my body was used to being active, so the best medicine was to stop lying around,” says Tracey. “The person in the mirror looking back at me was not me, so I got moving.”

THE LIFESTYLE
After a double mastectomy, Tracey was declared cancer-free in October 2008. One month later, she stepped onto a treadmill at the gym, where she built up to running for 30 to 60 minutes five days a week; she also strength trained twice a week. By March 2009, Tracey was down 20 pounds. Encouraged, she began training for 10-Ks and tossed all junk food. When she hit 128 pounds in June 2009, she decided to “become stronger and leaner after cancer than I was before it.” After plateauing at 122 two months later, she added reps to her strength routine and was happy to reach 117 pounds in October. “I couldn’t believe it!” she says. “I hadn’t seen that number since high school!”

THE REWARD
Tracey is more active than ever, running about six 10-Ks and half marathons each year—double her pre-cancer mileage. “I am stronger than I ever imagined,” she says. “I have all-day energy and believe I can do whatever I set my mind to.”

TRACEY’S TIPS
Trick your sweet tooth.
“Instead of dessert, I’ll have a baked sweet potato sprinkled with cinnamon. It tastes like I’m eating sweet-potato pie, but for a ton less calories.”

Speak up.
“When you eat out, ask what the dishes are cooked in. It’s your body; you should be able to decide what you put into it.”

Make a workout date.
“You can’t blow it off without feeling like you’re letting down a friend, so you’re more likely to stick to it.”

 Shannon Moore

“I feel amazing inside and out!”

Playing softball helped keep Lincoln, Nebraska, native Shannon Moore, 31, a slim size 6 throughout high school, but her weight started to creep up after she landed an office job. Tethered to her desk, she never exercised–and she started ordering pizza or a giant burrito for lunch. “I ate whatever was most convenient,” she says. “I never thought about nutrition.” In 2006, Shannon wore a size 14 dress to her wedding, then tacked 25 more pounds of “love chub” onto her 5’8″ frame during her first year of marriage.

Before 179 lbs
After 138 lbs

The Change
In January 2008, Shannon’s company instituted a system that used health tests to determine employees’ insurance deductibles. Shannon, who was 179 pounds at that point, was looking at a steep increase in payments. “Finally,” she says, “I had a reason to get fit.”

The Lifestyle
For a week, Shannon wrote down everything she ate. “Turned out that if it wasn’t takeout or fast food, my meals came from a box,” she says. “And I was drinking five cans of soda a day!” She began trading processed foods for fresh fruits and veggies, learned to cook healthy versions of the greasy dishes she used to order in, and joined a gym to walk on the treadmill or use an elliptical for 30 minutes five days a week.

Six months later, she was 10 pounds lighter. To accelerate her weight loss, she stopped chasing workouts with a big bowl of cereal, upped her cardio sessions to one hour, and added strength training three times a week. By December 2010, she dropped 31 more pounds and was a size 4. “I had a fit body again, and I loved it!” she says.

The Reward
Shannon is now at a healthy weight and up for any fitness challenge. “It’s very liberating when you’re not restricted by your body,” she says. “My confidence is high, and I feel that I can accomplish anything I set my mind to.”

Shannon’s Tips

Keep your thighs on the prize.
“I set new goals and give myself nonfood rewards when I reach them, such as a bottle of nail polish or a good book.”

Have night sweats.
“I’m a night owl, and sometimes I head to the gym at 9 p.m. and stay as late as midnight. I don’t feel as rushed when it’s less crowded, and I have more time to focus on my workout.”

Go au naturel.
“Running is my time to decompress, so I try to find scenic routes where all I can hear is the birds chirping. There’s nothing more relaxing, and it makes my run go by faster.”

Family Detox Shopping List

Make your home a healthy one with this anti-inflammatory food guide for the whole family.

Protect your family from the harmful effects of inflammation by overhauling your grocery list! Chronic inflammation increases your risk of heart disease, stroke and cancer and can be caused by consuming too much wheat, sugar, soda, dairy and processed foods. Clean out your kitchen and stock up on these healthy, healing foods. Print a version to take with you to the grocery store.

Source: Dr. Oz Show

Tasty Dinner Recipes under 600 calories

1. Black Bean & Zucchini Quesadilla (400 calories)

Photo credit: Bigstock

A twist on the traditional Mexican quesadilla, this healthy dinner recipe substitutes steak, chicken or beef for black beans and zucchini. In addition to being a healthy alternative to traditional quesadillas, this meal can be made in as little as five minutes. The key ingredients are chopped zucchini, black beans (rinsed and drained), 2TBSP olive oil, 1TSP cumin, whole wheat tortillas, shredded cheese and salsa.

2. Curried Plum & Green Bean Stir Fry (394 calories)

Stir fry meals are not commonly associated with healthy menus, but this twist on chicken and beef stir fry meals will knock your socks off with flavor while keeping the calorie count down. The main ingredients include plums, halved green beans, sliced bell pepper, cashews, vegetable oil, salt and coconut milk. Pair it with a side of brown rice and you’ve got a well-rounded meal that is healthy and less than 600 calories.

3. Bean Margherita Penne (399 calories)

Italian meals that are rich in olive oil and fresh vegetables without overdoing it on thick pasta sauces are incredibly healthy. Pair a fresh Italian dish like this Bean Margherita Penne with whole wheat pasta and you’re left with a tasty winner that is less than 600 calories. The main ingredients in this dish are canned white beans, whole wheat penne pasta, cherry tomatoes, olive oil, garlic and basil.

4. Spicy Shrimp Stir Fry (301 calories)

Photo credit: Bigstock

Another way to put a healthy twist on stir fry is by substituting chicken and beef as the main ingredient in favor of seafood. This shrimp stir fry provides a leaner meat source in the shrimp with traditional ingredients such as red, yellow and green bell peppers. The added red-pepper flakes that bring spice to this dish have also been shown to provide a boost to the body’s metabolism.

5. Florentine Chicken & Goat Cheese Flatbread (534 calories)

Flatbread pizzas are an increasingly popular,and healthy alternative to traditional pizzas. With a thinner, lighter crust often made of healthier ingredients, flatbread pizzas pack less of a caloric and carbohydrate punch and offer more creative toppings than your local pizza delivery joint. This particular flatbread requires baby spinach, 2TSP of olive oil, garlic, whole grain flatbread, chopped chicken and crumbled goat cheese.

6. Quinoa Stir Fry with Vegetables and Chicken (254 calories)

This low calorie stir fry dish leaves the traditional chicken in the ingredient list and substitutes out the standard choice of white rice. Quinoa is an excellent source of iron (boosting energy) and amino acids (protein building blocks) that make this dish healthier than most stir fry dishes. The key ingredients to this dish are quinoa, grilled/chopped chicken, snow peas, garlic, ginger, carrots and red bell pepper.

7. Lemon Basil Pasta with Summer Squash (497 calories)

Photo credit: Bigstock

Another fresh and zesty Italian dish, Lemon Basil Pasta with Summer Squash utilizes fresh ingredients and a variety of healthy vegetables to provide a low calorie treat that is delicious. The key ingredients include whole wheat penne, chopped zucchini, chopped yellow squash, white beans and a topping sauce made with lemon juice, olive oil and basil.

8. Spicy Tofu and Lemongrass Stir Fry (342 calories)

Stir fry might be appearing on this list too much for some, but like it or love it, stir fry is an easy meal to whip up and can be extremely healthy. Serve this dish over brown rice and you’ll have a fiber-packed dish with rich flavors. The main ingredients in this dish are tofu, lemongrass, ginger, Vietnamese chili paste, lime juice, rice wine, shitake mushrooms and broccoli florets.

9. Grilled Chicken Sausage with Italian Tomato & Cucumber Salad (490 calories)

This dish is one of the heavier meals on the list, but rest assured it comes in under 600 calories and is packed with flavor. The main course to this dish is the chicken sausage on a whole grain bun. Chicken sausage is a lean alternative to traditional sausage with less sodium. The fresh salad on the side offers a crisp offset to the sausage. Ingredients include chicken sausage link, whole grain bun, chopped tomato, chopped cucumber, fresh basil and pine nuts.

10. Thai Beef Stir Fry (313 calories)

Photo credit: Bigstock

A healthy beef option for stir fry fans, the bulk of this stir fry dish consists of a variety of healthy vegetables that play nicely on the tenderloins richness. The beef is seasons with red pepper flakes, brown sugar and soy sauce to give the beef a savory punch. Ingredients in this dish consist of beef tenderloin, red pepper flakes, cilantro, olive oil, brown sugar, green onions, broccoli, yellow peppers, snow peas and cherry tomatoes.

11. Cilantro Lime Shrimp Tacos (496 calories)

If you’ve never had fish or seafood tacos, you don’t know what you’re missing. A fresh and healthy alternative to chicken and beef tacos, this Cilantro Lime Shrimp taco dish is flavorful and zesty without packing on fat. The main ingredients for this dish include sliced onions, bell peppers, olive oil, minced garlic, shrimp, chopped cilantro, lime juice and whole grain tortillas.

12. Barbecue Salmon with Herbed Couscous and Asparagus (500 calories)

Fish is a great source of omega-3 fatty acids which are important for brain and heart health. The addition of asparagus gives the dish crispness while the couscous is a great whole grain fiber source. The key ingredients in the dish are salmon, barbecue sauce, asparagus spears, olive oil, couscous, chopped basil and chopped chives.

13. Italian Sausage and Veggie Pasta (565 calories)

Photo credit: Bigstock

This healthy Italian dish has the right balance of savory and healthy flavors courtesy of the sausage and veggie combination. As long as the amount of spaghetti sauce used on the dish doesn’t exceed ½ cup, you’ll have a tasty Italian dish without a heavy calorie count. The main ingredients include whole wheat pasta, Italian-style chicken sausage, minced garlic, chopped onions, mushrooms and chopped zucchini.

14. Stuffed Chili and Cheese Potato (499 calories)

The baked potato with chili makes for a wonderfully warm meal on a cold day, but it can also pack a huge caloric punch with the wrong ingredients. This recipe substitutes traditional chili for a healthier vegetarian or turkey chili option. The key ingredients in this savory dish include one medium potato, ½ cup of turkey/vegetarian chili, 2 cups broccoli and ¼ cup shredded cheese.

15. Cajun Chicken with Dirty Rice (498 calories)

There are few meals that feel as guilty as Cajun Chicken with Dirty Rice, without actually being bad for your health. Most people associate Cajun cooking with deep fried goodness that is nothing but trouble for your health. In reality, most Cajun cooking utilizes fresh herbs and vegetables to create a flavorful palate. The main ingredients to this dish are Cajun seasoning, 4 oz. chicken breast, olive oil, minced garlic, chopped onion, green bell pepper, tomato paste, tabasco sauce and brown rice

Live Long And Healthy