Credit Crunch Squeezed Waistline

Leeds, Yorkshire (PRWEB) June 18, 2009 -- As the credit crunch squeezes consumers tighter, so does their belt! SurgiCare, one of the UK's leading weight loss surgery (http://www.surgicare.co.uk/weight-loss-surgery.aspx) providers has revealed statistics showing that obesity and weight loss surgery is on the up, with a 75 percent increase in gastric bands (http://www.surgicare.co.uk/weight-loss-surgery/gastric-band.aspx) and bypasses being carried out since 2007.

The credit crunch isn't going to help with the rise in obesity - people are crunching through a lot more junk food to relieve depression, and gym memberships are being cancelled because people simply can't afford them anymore.

Another big factor could be the increase in bookings for all-inclusive trips as holiday-makers try to get the best value for money. A review of this year's summer getaway market showed a 19 per cent hike in passengers opting for all-inclusive breaks, reflecting a "desire to better manage holiday budgets". Full-board holidays have also seen growth as thrifty Brits try to save money, while self-catering breaks have declined in popularity, dropping 12 per cent year-on-year.

Caroline Deakin, weight loss manager for SurgiCare explained: "The average weight gain on a two week holiday is 5lbs, however, an all inclusive package can trigger a gain of up to a stone in a fortnight. Lazing around the pool and sunbathing on the beach coupled with all you can eat buffets and unlimited alcohol really can hit the waistline fast."

Caroline has put together tips to avoid weight gain on an all inclusive holiday, so no need to check in extra baggage on the return:

The All Inclusive Buffet

•    It is a well known fact that when faced with a buffet it's more likely that diners will consume 25 percent more calories than usual - take advantage of the wide variety of food and fill up on the healthier options

•    Remember, most people are much more active in every day life, for example, juggling jobs and a busy home life. Holidays tend to be a time for relaxation and lazing by the pool and not as much energy intake is required. There is no need to over indulge, but rather take the opportunity to cut down

•    Only visit the Buffet once per course

•    Choose a small plate

•    Keep well hydrated - the heat can result in excessive thirst and this can be mistaken for hunger so drink plenty of water

•    Avoid the bread on the table

•    Avoid salty foods and adding salt to food - not only will this increase risk of developing a high blood pressure, it will increase water retention. Some people can gain up to 9lbs when retaining fluid, resulting in feeling sluggish and bloated

•    Eat slowly and chew food well. Taking time over a meal will allow the full feeling of satisfaction to kick in before being over full. Stop eating when full and soak up the holiday atmosphere. Each meal should take at least 20 minutes to finish

•    When faced with an all-you-can-eat buffet, view the options before making a decision. Have a look at what is on offer, and if not sure ask to try the dish before taking a whole portion. This will help avoid going back for seconds if not happy entirely happy with the first choice

Breakfast

•    The buffet breakfast usually offers as many calories and fat as an evening meal, with cereals, fruit, pastries, full English fry ups, pancakes and omelettes on offer. Try to choose just one or two, preferably the cereals and fruit

•    Fruit - fruit is not only very filling, but it's also full of antioxidants that help combat harmful effects of the sun, as well as providing plenty of soluble fibre, the type required to reduce cholesterol levels. Eating plenty of fruit can also reduce your stress levels making for a nice chilled out holiday. In some countries where drinking water is not advised, peel the fruit before eating

•    Breads & Pastries - try to avoid this section of the buffet altogether! The baskets full of refined carbohydrates in the form of pastries, doughnuts, bagels and baguettes, not only pile on the pounds but they are high in fat and carbohydrates, leaving a sluggish and bloated feeling. If unable to resist, try opting for wholegrain varieties and limit topping to a scraping of low fat spread, reduced sugar jam or a mashed banana

•    Cooked breakfasts - the full English should be avoided where possible, however some cooked breakfasts can be healthy. To limit the amount of fat and protein on a plate choose a sausage, or, a few streaks of bacon, or, eggs, and, really fill up on the mushrooms, tomatoes and beans. Don't be afraid to ask for the bacon and sausages to be grilled and your eggs to be poached or boiled, avoiding fried foods at all costs. Always remember to cut all visible fat off meat as this is saturated fat which clogs up arteries

•    Juices and Smoothies - limit your intake of juices and smoothies to 1 glass per day. Even though these seem healthy, they have high natural sugar content. If made with yoghurt/milk the calorie content can be high too

Main Meals

•    Always aim to fill half of a plate with salad or vegetables. These are very filling and add plenty of vitamins and antioxidants also helping reverse skin damage from the effects of sun

•    Salads & vegetables - try to avoid dressings, sauces and vinaigrettes as they're extremely high in fat and can easily double the amount of calories in a meal. Never be afraid to ask for foods without the dressing or request it is served on the side - this way, the taste can still be enjoyed without ruining a healthy meal

•    Meats & Fish - if fish and meat has no sauce or visible fat, it's generally very healthy. Portions should be approximately the size of the palm of your hand. Oily fish such as fresh tuna or grilled sardines are particularly healthy, as they provide essential fatty acids which the body requires but cannot produce, aiding healthy skin and improved complexion, hair and nails

- Opt for grilled options where possible

- Avoid rich & creamy sauces - choose tomato/vegetable based sauces where possible

- Stay away from pastry based dishes

•    Carbohydrates - this group of food includes; breads, cereals, potatoes, rice, pasta, noodles etc. It is important to include these in a diet in small quantities as they provide high levels of vitamins and fibre, aid regulation of blood sugars and help achieve a full feeling, however, choosing healthy options is important;

- Try to avoid adding fat to carbohydrates ie stop before adding butter to potatoes, or oil to pasta - remember 1 'glug' of oil or 1 'pat' of butter = 100kcals

- Opt for 'Brown' varieties ie skin on potatoes, wholegrain rice, whole wheat pasta. These types are more filling, therefore helping achieve fullness on smaller amounts of food. They also help regulate the bowels - which can be an issue on holiday! And it will help keep your blood sugars stable reducing the amount of cravings you experience which in turn will banish grazing on snacks in between meals

- The portion size should be approximately the size of your fist

Desserts & Puddings

•    Desserts and puddings should be seen as a treat rather than the natural end of each meal. Try to only have puddings every other night of the holiday or try sharing with a holiday companion

•    Avoid creamy, pastry based puddings

•    Opt for fruit based desserts, such as fruit salad, fruit jelly or sorbets

•    Try limiting intake to having a pudding OR a starter but not both

•    Think before eating - are you hungry? Usually people eat out of habit due to being in the company of others that are, or because they have the attitude "it's all inclusive, so why not"

Drinks & Alcohol

•    Even if a healthy diet is stuck to on holiday, drinking smoothies, juices and copious amounts of alcohol can soon lead to weight gain. Remember drinks are not filling and usually provide very little nutrition, hence they are seen as 'empty' calories (providing lots of calories but little else)

•    Drink plenty of non alcoholic fluids to keep well hydrated; water, flavoured water, sugar free squashes, decaffeinated tea/coffee and fruit teas are all healthy options

•    Monitor the colour of urine - a healthy hydrated urine is the colour of pale straw, if it is any darker than this, more water is needed

•    Alcohol is dehydrating so if you are dehydrated already, your tolerance will be reduced and your hangovers will be worse

•    Alcohol has more calories than protein and carbohydrates. One large glass of wine can contain approximately 200kcals and 1 pint of beer 250 kcals

•    Avoid cocktails, these are usually very potent with alcohol and contain lots of sugar and calories. One Pina Colada could contain 400kcals

•    Complementary shots and aperitifs can be extremely strong - avoid these where possible

•    Aim to have two or three nights per week of the holiday alcohol free - this enables the liver to recover from processing the alcohol and will reduce calorie intake at the same time

•    Avoid daytime drinking - if drinking for long periods it is easy to consume excessive amounts without realising it. Keep alcohol for mealtimes, preferably evenings only, and never drink while sunbathing

•    Remember, drinking alcohol will increase the appetite as well as reduce judgement and willpower - never drink on an empty stomach and avoid snacking when feeling tipsy!

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