Avoid Holiday Weight Gain

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The 5 Secrets To Effective Consistent Weight Loss

The following article is from over at http://loseonepoundaweek.com/blog  on the five secrets to weight loss.


The 5 Secrets To Effective Consistent Weight Loss

There are five secrets to weight loss everyone wanting to lose weight for the holidays or next years trip to the beach should know.

Everyone knows that losing  the pounds can be both difficult and frustrating, so why not keep it as simple as possible. We are more likely to achieve success with any goal if we start out with baby steps and build up as we go along. Losing weight should not be approached any differently. Make your first weight loss goal losing one pound, then two pounds, until you have reached you total weight loss goal.

The following are the five secrets to safe, effective weight loss:

 The first secret to weight loss is to talk to your doctor. Your doctor can help you decide the best weight loss program to start with and determine if you may have some underlying medical condition that is preventing you from losing weight. An underactive thyroid gland is a good example of a medical condition that may cause you to gain weight and affect your motivation to exercise. Your doctor will also determine if you have any medical reasons to not be undertaking a weight loss program. 

 Another great secret to weight loss is to improve your posture. This may not create immediate weight loss, but certainly will make you look thinner. If you look thinner you will feel thinner and this will boost your self esteem, improve your confidence and give you motivation to exercise and follow a healthy weight loss diet.  This can also help with the weight loss process itself because good posture when you perform exercises will lead to more effective workouts.

 The third secret to weight loss is to get your whole family involved. It can be very tempting to ditch the salad had have a hamburger with your husband or a taco with your wife, but if the entire family is eating healthy foods, weight loss won’t seem so depressing. Keep the junk food out of the house completely, and everyone will be healthier. Get your family involved in exercising or at least encouraging you to exercise after they know how important weight loss is to help you become healthier and live longer.

The next secret is keep it simple and realistic. It is alot easier to lose one pound a week than it is to lose ten pounds in a week. You have to lose the first pound before you can lose that extra 20-30 pounds you have been lugging around. If you get frustrated from lack of progress or slow progress you will end up abandoning your weight loss program. Start simple by learning what you have to do to lose one pound a week then build on that foundation. Your self esteem will go up when you see you are actually losing weight and keeping it off. This will keep you motivated to keep moving forward with your weight loss plan.

The last secret is to look at what you do through out the day and use those activities to help you in your weight loss plan. Take the stairs instead of the elevator. Park in the last parking spot at the mall or at work and walk to the front door. Cut out coffee and replace it with tea in the morning. Go outside to play with your children instead of staying indoors. Go out dancing instead of seeing a movie. These little things may not make a big impact on your life in general, but if you do them regularly, the burnt calories will add up and you’ll start to see real results.

If you get nothing else from this report, remember that losing one pound a week only requires you to cut out 500 calories per day or burn 250 calories with exercise and decrease your intake 250 calories.


Holiday Workout Strategies To Maintain Fitness And Health

This is the time of year in which we all need to develop some holiday workout strategies to maintain fitness and health.
If the phrase “holiday workout” brings up an exhausting mental image of fighting your way through a crowded shopping mall weighed down by bags full of gifts that now need to be carted home, wrapped, tagged, and hidden until the big day, you aren’t alone.
The holiday season can be exhausting, leaving little time or desire for actual working out (as in, exercising for physical health or weight loss . . . not lugging packages around or juggling 12-dozen cookie sheets).  What you may not realize is that making time for exercise each day – even during the holiday craziness – can go a long way in helping you have more stamina, clarity, and resilience.
It’s a fact that regular exercise does wonders for your mind and body, but it can seem like one more chore that must be done, and it can easily get pushed to the back burner while you attend to “more important” things.
Below are a few tips for making your holiday workout plan a high priority, which will enable you to get through the holidays feeling strong, balanced and refreshed.
Make Yourself a Priority
The first thing to do is create a new attitude that positions YOU as your top priority.  Not the gifts, not the food, not the family, not beating the crowds at the supermarket.  If you don’t make time to take care of yourself, no one else will.  Commit to making your own health and well-being your number one priority this holiday season.  Yes, other things are important too, but you won’t be able to accomplish nearly as much if you feel run down and exhausted every day.
Schedule Time for Exercise
No matter how many other things you have to do, make sure you schedule time for working out.  Do it first thing in the morning to get it out of the way, or do it in the evening after you’ve finished most everything else – but make sure it gets done.  Keep reminding yourself that working out is easily the most important thing you need to do each day, and treat it that way.
If you have to, combine workout moves with other activities.  Speed-walk around the mall 5 times before you begin your shopping.  Park your car several blocks from the shopping center so you have to walk a good 5 minutes there and back.  (This is also a good way to limit your spending since you won’t want to lug heavy bags all the way back to the car!)  Do squats and lunges while waiting for cookies to bake.  Do 50 jumping jacks for every cookie you eat while decorating them.
A holiday workout plan doesn’t have to be time-consuming or difficult.  In fact, there are plenty of ways to make it fun and motivating.  The most important thing is to make time for it and be committed to getting it done, even if you don’t think you have the time available.  Once the workout is done for the day, you’ll be glad you did it and be eager to do it again the next day.

How To Reward Yourself And Avoid Holiday Weight Gain

This time of year becomes a concern for anyone trying to lose weight or avoid holiday weight gain.

Avoiding holiday weight gain becomes a challenge with increased stress, busy schedules, getting together with family and friends, and the temptation of high calorie rich foods.
If you are wanting to reward yourself and avoid holiday weight gain make it imperative to follow the 4 strategies listed below:
1. Create a Calorie Deficit
Creating a calorie deficit will allow you to indulge in many of the holiday temptations without breaking your weight loss goals.
If you create a calorie deficit most days of the week you will be able to enjoy yourself during those holiday parties and get togethers.
Start each morning with a healthy, low-calorie, high-fiber meal.  Low sugar fruit like berries and grapefruit are good choices, as well as low-fat protein sources like cottage cheese, yogurt, or egg white omelets (toss some healthy veggies in there too, like spinach, broccoli, mushrooms, and onions).  Your lunch can consist of light salads with lean protein (a grilled chicken salad is a great choice) and low-fat dressing.  Dinners can include more lean protein like fish, along with small servings of whole grains and still more high-fiber vegetables.
Drink a large glass of water before each meal so you eat fewer calories and add to the calorie deficit even more.  Increasing the length and/or intensity of your workout routines each day can also help you burn more calories so you can eat more calories later in the week.
2. Avoid Treats Until The Parties
If you normally include a few treats in your eating plan during the week, cut those out or reduce the quantity you eat, and that will allow a bit more room for indulging during the upcoming parties and gatherings you’ll be attending.
3. Prioritize Your Treats
Weight gain during the holidays is the result of overindulging repeatedly, but you don’t have to do that.  When you attend parties and gatherings, don’t view them as opportunities to gorge yourself.  Instead, look at all of the foods available and decide which of them appeals to you most.  You don’t have to eat everything – just pick a few that you REALLY want to try, and have small servings of those.
4. Focus on the Festivities
After you’ve enjoyed your treats, move away from the food and spend time enjoying the festivities.  Holiday celebrations are not all about the food!  Get involved in discussions and party games.  Introduce yourself to new people, and catch up with people you don’t see that often.  Remind yourself that there are endless ways to enjoy yourself beyond eating.
Anyone can avoid holiday weight gain by planning ahead and creating a calorie deficit, so you are able to reward yourself and still achieve your weight loss goals.

The topic of how to avoid holiday weight gain most certainly comes up as we move in to the month of November.Creating a calorie deficit will allow you to indulge in many of the holiday temptations without breaking your weight loss goals.