The Latest Idea Food and Nutrition Tips mentions that a study by the National Institutes of Health, one of the worlds foremost medical centres, shows that the period between Thanksgiving and New Years Day (six weeks) accounts for 51 per cent of the typical Americans yearly weight gain.
You might be reading numerous tips but still find it hard to follow even a single strategy because it wouldnt match your weight-control progress status and self-control skills. In fact, how youve fared during the previous months will play a big role in how you can effectively control your weight during the holiday season.
Scenario 1
Youve lost a significant amount of weight this year and would love to continue weight-loss efforts even during the holidays.
Strengths: Now you have more control over food and/or can make time for exercise, so you can manage to eat smaller and choose healthier options during parties and family gatherings. You also know how much physical activity you need to burn extra calories.
Biggest challenge: Your ability to resist food temptations will depend on your diet history, change of food environment and weight-control skills. If you are feeling deprived with the diet that made you lose a significant amount of weight, then a sudden change of environment, schedule and companions might make you forget about your goals.
Your holiday action plan: To avoid feeling deprived, dont be too obsessed with losing weight. Aim for weight maintenance so you have time to taste your favourite Christmas foods (while applying portion control) without feeling guilty. This is a good time to focus on balancing your life physically and emotionally so you have more reasons to continue a healthy lifestyle.
I strongly recommend that you start your lifestyle journal so you can stay on track. Do body weight exercises like squats and pushups to avoid muscle wasting. Choose walking as an alternative exercise.
Scenario 2
You just maintained your weight or did not lose much weight this year, but youve made efforts to control your eating and managed to exercise consistently.
Strengths: You might not have discovered your best eating strategy, but you have made exercise a part of your lifestyle. Your fitness level has significantly improved, so you can try different workouts to sustain motivation and burn more.
Biggest challenge: You might be hungry most of the time because of your exercise load, so food availability will be a big challenge this season. You might even stick to your old thinking of eating whatever you want because you can still burn it with exercise. However, holiday foods are really high in calories, and will be harder for you to burn.
Your holiday action plan: Try to do a moderate but more frequent exercise, so you dont really get so hungry during the day. Make sure that healthy foods like vegetables, fruits, whole grain breads, seafoods, poultry and lean cuts of meat are readily available at home. Eat on time and have some healthy 150- to 300-calorie low-fat snacks like yoghurt, fruits and wheat crackers/bread.
You need more real foods for energy and effective recovery instead of sweets, alcohol and junk foods. Read nutrition labels and orient yourself with the calorie values of holiday foods, so you dont eat so much of these and you dont over-exercise.
Calories from Christmas foods:
6 oz prime rib, 600; a piece of deep-fried chicken breast with skin, 350; slice of cheesecake, 500; a scoop of ice cream, 300; a 30 g slice of Queso de Bola, 90; 1 serving bibingka, 600; a cup of hot chocolate, 200; a bottle of beer, 150; single shot of liquor, 125; a glass of soda, 150.
Scenario 3
Youve repeatedly lost and gained weight during the year (maybe youre even heavier now than at the start of this year).
Strengths: Your motivation is always high when it comes to achieving your weight-loss goals. You will do everything whatever it takes just for you to lose weight. Because of the numerous strategies youve tried, you can now tell what worked and what did not for you.
Biggest challenge: Since you havent achieved your goal yet for this year, you might get tempted to start your weight-control attempts in January and just enjoy the rest of the year by indulging in your favourite holiday treats, and/or discontinue your workout programme.
You might also have the all-or-none thinking that would consider a slight lapse as a total failure, so you might as well quit for now and just try again next time.
Your holiday action plan: Condition your mind to think in moderation, instead of obsessing on the weight. The holiday break can be a good time for you to ask help from a weight-loss coach or counselor to address some underlying issues that cause weight obsession, extreme dieting and emotional eating. Stay away from fad diets and start creating the best eating plan that suits you with the help of a professional.
Scenario 4
You did not really exert any effort to control weight this year, and just recently got inspired to lose weight.
Strengths: You might really be so inspired right now to change your lifestyle because you choose to control your weight during the most challenging time of the year. This is also a good sign that you will have a good start for the year. You will make strong efforts to lose or control weight.
Biggest challenge: Since you are just starting and you did not really have enough weight-control foundations during the year, it will be very easy to stop your efforts anytime when faced by Christmas buffets, family meals and long vacation.
Your holiday action plan: Start your programme right by consulting with a doctor first to rule out health problems, and then by seeing a weight-loss and exercise professional who can guide you on your journey. This is the perfect time to get a gym membership or sign up for exercise sessions in specialty exercise studios. It is also advisable to get a like-minded weight-control buddy or support group to strengthen your exercise motivation, food control and assertiveness from food pushers.
Resources:
Natural Weight Loss Secrets REVEALED: How To Lose Weight Naturally (Paperback) tagged “weight loss tips” 95 times
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What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
I know about all the common ones…. lots of water lots of rest six small meals etc.
thank you so much in advance!
Hi CollegeGirl
In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:
Breakfast:
2 egg, low fat Cheddar cheese omelette – 320 calories
2 slices wholemeal toast with thin smear butter – 200 calories
Large slice melon – 47 calories
Lunch:
Spicy Turkey Salad recipe – 304 calories
Snack:
Muesli or honey nut Health Bar “Sainsbury” – 180 calories
Dinner:
Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
Large helping salad fruits &/or vegetables – 100 calories
Another weight loss tip is to do interval and turbulence exercise.
Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.
Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.
But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.
And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.
Good luck!
PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.
Where To Find Weight Loss Tips, Programs And Detox Programs For Dummies? Where to find weight loss tips, programs and detox programs for dummies?
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Does Anyone Know Any Good Weight Loss Tips? I’ve been struggling for the past few months to drop the last few pounds I need to fit in my cheer uniform from last year. Does anybody know any good, fast, sufficient weight loss tips that can help me drop 10-15 pounds by at least January? Please help!
The best advice I could ever give you is losing weight takes time. If you’ve tried and failed many times (which is what I am going through), you have to start slowly. Maybe start cutting out bad things in your diet little by little. You can’t expect to go from eating sugary processed foods and not exercising much to extreme healthy eating and exercising 7 days a week in one day, or even one week. You have to learn to control yourself and that means start small and keep everything under control. Another VERY important thing to remember is to NEVER EVER EVER give up! No matter if you go a whole week eating junk foods and not exercising, that does not mean you have to give up and never reach your goals. Just think, well, next week I’ll do better and get back on track. You have to believe you can do it. You have to want it for yourself and no one else.
Exercise at least 5 times per week. I suggest strength training and cardio. Let’s say Monday you walk/run for 30 minutes, then Tuesday you would do push ups and sit ups and planks, and squats and then take a break Wednesday and start back up on Thursday.
As far as your eating you really need to watch what you eat! That is the most important step. Portion control is important. If you normally get a big dinner, then cut the amount of food you get in half and that will help a lot. Another way is to get your plate and only eat 3/4 of the food you have on your plate.
Eating healthy, lean meats, whole grain breads, and staying away from sugary things and high calorie foods. Always remember that cutting out something bad with something healthy really makes a difference. Drinking sodas and eating candy bars is empty calories. If you replace those things with a whole grain waffle or one small piece of dark chocolate it will really help.