With Thanksgiving this week, the season of holiday weight gain is heavy upon us. So how can you avoid gaining weight until the new year arrives? This is especially important if you have been losing weight this past year or are working hard to maintain the weight loss you have achieved.
1. Use your holiday time off to do some additional exercise. Don't just lounge before and after holiday meals but do some exercise or at least something active!
2. Limit your portions during larger holiday meals. Stick to 1 medium plateful and 1 small dessert.
3. Choose calories carefully. Be picky about which foods you really like and are willing to indulge on. Skip the others.
4. Limit your desserts. Try 1 slice of pie instead of 1 of each. Or have a small sliver of each, if you like to try the varieties.
5. Eat more vegetables and fewer carbs. And remember that veggies can taste good outside of casseroles and without bacon. They just need the right seasoning.
6. Stop eating when you are satisfied. Don't eat again until you are hungry.
7. Be sure your between-meal snacks are small and healthy. Choose the fruit or veggie tray instead of the cheese/pepperoni/crackers.
8. Drink more water and fewer calorie-filled beverages.
9. Remember that a healthy lifestyle does not have to stop during the holidays. Maintain the same healthy habits that you have been practicing.
10. Shop in stores instead of online.
11. Don't lie down if you can sit. Don't sit if you can stand. Don't stand if you can walk. Don't walk if you can run. Remember that some people are unable to do these things and they would give anything to be able to walk or run again. Don't take your mobility for granted.
Showing posts with label weight control. Show all posts
Showing posts with label weight control. Show all posts
Monday, November 19, 2012
Wednesday, April 4, 2012
Willpower, Exercise Priority and Why Dieting Does Not Work
Willpower
When you are trying to lose weight, it will be impossible unless you learn to demonstrate willpower in regards to food. You can make it easier on yourself by not having your favorite snack foods in the house, but at some point the food will stand before you, and you will have a choice. Indulge or have the willpower to say no? Think about what you do on January 2 when you see a plate of brownies in the break room. "No, thanks--my New Year's resolution is to lose 10 pounds." It is easy in January because you are motivated, you just set a goal, and everyone is doing it. But what about the rest of the year, long after your co-workers have given up? Saying no to food means that you have control over your mind and body. You can choose to say no, even though you may have never done so before. And depending on your weight loss goals and eating habits, you may need to say no forever! Having the willpower to avoid overeating will become a habit if you do it consistently, so try it daily for 30 days.
Making Exercise a Priority
If you have tried multiple diets over the years but never keep the weight off, you may simply need to stick to one program long-term and add in more EXERCISE! Exercise must become a top priority on your daily to-do list. If not, it will easily get pushed aside, and you will not do it enough to help achieve and maintain your weight loss. So how do you make exercising a priority consistently? Build it into your daily routine; do it at the same time every day. Don't give yourself the option of skipping. What are the activities that you do every day? How can you modify your busy life in order to add something for your own health? Try adding exercise to one of your other usual activities, such as watching TV (on the treadmill) or playing with your kids (taking them for a walk).
Exercise Specifics
Exercise long enough (>30-40 minutes) and hard enough (you should be sweating and breathing moderately hard)! Challenge yourself by increasing your speed and intensity of cardio. Progressively increase your repetitions and/or weights for your strength training. If you are new to exercising, start at 15-20 minutes of mild-moderate exercise, then increase in 5-minute increments. As your body adjusts, you will be able to work out for longer and at a faster pace. If you have the time, ideally try to increase your exercise to one hour per day, 6x/week. This should include both cardio and strength training. This is especially important for weight loss because it helps to burn calories, build muscle tone, and boost your metabolism!
Eating thin!
Lastly, think about the thin people you know. What are their eating and exercising habits? Many thin people may have genetically high metabolisms, but many also work at it! And in general, it is safe to say that they eat in moderate amounts and are likely pretty active individuals.
When you are trying to lose weight, it will be impossible unless you learn to demonstrate willpower in regards to food. You can make it easier on yourself by not having your favorite snack foods in the house, but at some point the food will stand before you, and you will have a choice. Indulge or have the willpower to say no? Think about what you do on January 2 when you see a plate of brownies in the break room. "No, thanks--my New Year's resolution is to lose 10 pounds." It is easy in January because you are motivated, you just set a goal, and everyone is doing it. But what about the rest of the year, long after your co-workers have given up? Saying no to food means that you have control over your mind and body. You can choose to say no, even though you may have never done so before. And depending on your weight loss goals and eating habits, you may need to say no forever! Having the willpower to avoid overeating will become a habit if you do it consistently, so try it daily for 30 days.
Making Exercise a Priority
If you have tried multiple diets over the years but never keep the weight off, you may simply need to stick to one program long-term and add in more EXERCISE! Exercise must become a top priority on your daily to-do list. If not, it will easily get pushed aside, and you will not do it enough to help achieve and maintain your weight loss. So how do you make exercising a priority consistently? Build it into your daily routine; do it at the same time every day. Don't give yourself the option of skipping. What are the activities that you do every day? How can you modify your busy life in order to add something for your own health? Try adding exercise to one of your other usual activities, such as watching TV (on the treadmill) or playing with your kids (taking them for a walk).
Exercise Specifics
Exercise long enough (>30-40 minutes) and hard enough (you should be sweating and breathing moderately hard)! Challenge yourself by increasing your speed and intensity of cardio. Progressively increase your repetitions and/or weights for your strength training. If you are new to exercising, start at 15-20 minutes of mild-moderate exercise, then increase in 5-minute increments. As your body adjusts, you will be able to work out for longer and at a faster pace. If you have the time, ideally try to increase your exercise to one hour per day, 6x/week. This should include both cardio and strength training. This is especially important for weight loss because it helps to burn calories, build muscle tone, and boost your metabolism!
Eating thin!
Lastly, think about the thin people you know. What are their eating and exercising habits? Many thin people may have genetically high metabolisms, but many also work at it! And in general, it is safe to say that they eat in moderate amounts and are likely pretty active individuals.
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