Lose Weight Before the Holidays

November 2013- In just a few weeks it all begins: time with family, shopping, office and school parties.  What do we associate with these events?  Cookies, cakes, pies, candy, buttery and fatty foods, large meals, hot chocolate and double lattes with chocolate syrup,whip cream and sprinkles.  These are all belly buster foods and we are likely to keep it on all year and add on next year.  The average American gains 2lbs during the holidays.  Those extra pounds tend to become permanent baggage.  Year after year those pounds add up and can lead to obesity later in life.

How do we combat this?  Start those healthy habits now, lose weight before the holidays and keep it going throughout and make healthy swaps at parties and family dinners.

Here's how:

-Start each morning with a healthy breakfast.  Make this your biggest meal of the day.  Start with oatmeal, quinoa and rice hot cereal or protein pancakes and some fruit.  This will keep you fuller longer and keep you from snacking mid morning.

-Increase your consumption of healthy fruits, vegetables, beans, legumes, whole grains and lean meats.  This will crowd out some of the not-so-good choices we tend to make.

-No eating 3 hours before bedtime!  If you are hungry, drink a glass of water and wait 20 minutes.  Still hungry?  Go to bed and dream of that wonderful breakfast.

-Start an exercise program.  Walk, run, bike, swim and lift some weights.  You don't have to be a power lifter but lifting light weights will help to sculpt your body, create muscle and burn fat.  Working out just 30 minutes a day 4-5 days a week will make an impact.

-Join a fitness class.  Workout with other people and make new friends with similar goals.  You keep each other motivated.

-To keep motivated sign up for a Turkey Trot or Holiday Hustle 5k race and train for that race. 

-Learn to manage stress.  Meditate or perform yoga routines.  Stress not only causes emotional eating but also causes our cortisol levels to rise and body to hold onto fat.

-Create healthy and tasty treats for your kids holiday parties at school.  That way if you decide to snack on your creation, you won't feel guilty.  Try sending them to school with air-popped popcorn with a little sprinkle of Parmesan cheese or cocoa-nut bananas.  Even try making smaller sized cookies and muffins.

-As for your own parties: stick to veggies, survey the buffet tables first then pick what you really want, don't face food tables in order to avoid thinking about food and if you are looking for something sweet try fruit or search for dark chocolate.

-When you are out shopping resist the temptation to eat fast food and drink sugary coffee.  Make your coffee at home and put it in a travel mug. Make sure you eat before you go out for the day and bring healthy snacks along with you.  An apple can be very filling you know.  

The above tips will help you save calories and get you moving.  Fight the holiday bulge!  You do not have to give into it.  This will give you a jump start on your New Years Resolution or keep you in line from last years resolutions.  Believe in the changes that you want to make and believe in yourself.  For additional support you can always hire a trainer or health coach to help you along.

Jason C.Venckus CPT, PES & H.C.
Progressive Complete Health Inc
www.goproveg.com