Lose Weight Over the Holidays

4:18 AM Weight Loss Trainer 0 Comments

lose weight holidays

The holidays are synonymous with baked goodies, candies, and fatty party foods. For people who are trying to lose weight, the holidays can be a stressful time. By adopting a few simple adjustments for a few weeks, a dieter can continue to lose weight during the holidays.

Fill Up Before You Go Out

Holiday parties usually have buffet tables that are several feet long, laden with tens of thousands of calories. You can avoid filling up on these sugary, fatty foods by eating before you go to the party. Thirty minutes before you leave for your destination, have a low calorie snack that is high in fiber.

For instance, you could have sliced carrots, cucumbers, and celery. For a savory, high protein addition, dip your vegetables in hummus. Fill a travel mug with filtered water or unsweetened tea, and sip this on the way to the party.

Once you're at the party, you can taste a couple of things from the buffet table. Because your stomach will be filled with fiber and liquid, you won't have the appetite to over indulge.

Don't Drink Your Calories

Americans drink too many of their calories to begin with. Factor in the calorie-heavy holiday wines, ciders, and egg nogs, and you could easily have an entire days worth of calories in liquid form.

Instead of drinking liquid calories, drink water with every meal and snack. If you absolutely must have a cup of egg nog, don't eat any snacks with the drink. The drink alone will be your snack for that day.


Instead of getting valet parking or driving around the mall parking lot until you find a convenient parking space, park your car at the furthest parking space you can find. Take this completely to heart.

If you need to buy something at one end of the mall, park your car at the opposite end of the mall, in a space that is furthest from the building. At a rate of 200-250 calories burned per hour (depending on your weight, gender, and age), you can easily burn off some of your holiday nibbles by walking more while you shop.

Get Plenty of Rest

According to WebMD, lack of sleep causes the body to release stress hormones that cause the body to feel hungry more often and hold on to body fat. These hormones are a link between sleep deprivation and being over weight. In order to avoid putting your body under this stress (and packing on a few extra pounds), be sure to get seven to eight hours of sleep each night during the holidays. Holiday parties and family obligations may make this difficult, but if you want to remain healthy and lose weight during the holidays, it's important to get the proper amount of rest.

Don't Eat too Late

Bob Greene, a respected physiologist, advises his clients to avoid consuming any calories for three hours before bedtime. Eating too soon before bedtime could interfere with proper sleep cycles, preventing the body from resting properly. If you'll be attending parties, just be sure to fill up early in the evening, and sip water for the rest of the evening.

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GI Diet For Healthy Weight Loss

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gi diet

The GI diet is clearly healthy since it encourages followers to enjoy a wide variety of food in every category, bread, cereals, pulses, vegetables, fruit, meat, fish, dairy products and more. Dietitians agree that a varied diet is the best way to supply essential vitamins and minerals to the body.

Best Way to Lose Weight, Low Glycemic Index

For ease of use, author Rick Gallop has colour-coded food listings like traffic lights. Green is for "go," so anything in this category, mostly low fat and sugar-free, is part of the plan to achieve a healthy weight loss. High fibre breads and cereals, some dairy products, most fruit and vegetables, including new potatoes, pasta with a light sauce, seafood, lean meat and egg white, all appear on the green list.

Snacks include some nuts such as almonds or cashews in limited amounts, fat free yogurt, home-made muffins and fruit. Herbal teas, skimmed milk and caffeine-free drinks have the green light but fresh fruit is preferred to fruit juice.

Maintaining the Ideal Weight, Look Good, Feel Good

Once the ideal weight has been reached, the amber list can be added to the green. Unsweetened fruit juice and regular coffee with skimmed milk are fine, along with low fat cheese, more fruit and vegetables, such as mango, papaya or pumpkin, omega-3 eggs, filled pasta and even a little dark chocolate or the odd glass of red wine.

As for the red list, that’s the no-go area. The occasional slip will not destroy the look good, feel good factor but when a healthy routine has been established, it’s wise to keep to it. Items rich in saturated fat and sugar are obvious candidates for the red list but one also finds some unsuspected culprits such as white rice, baguette, melon and honey.

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Healthy Weight Loss Programs – Exercise Basics

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healthy weight loss
Should exercise be a vital part of healthy weight loss programs? According to some of the questionable purveyors of the latest or greatest best weight loss product, crash diet, or celebrity weight loss system, the answer is usually "no." So is exercise connected to fast and easy weight loss?

The answer to that question is actually "sort of." Yes, exercise is going to be a tremendous help as part of any healthy weight loss programs, but exercise alone may not actually be the most effective means to losing weight. Exercise will help with weight loss. Fast and easy weight loss, well, that's another story entirely.

Exercise is Part of Healthy Weight Loss Programs For a Reason

Losing weight is not the only reason to exercise. Exercise is also important in maintaining long term health. Exercise produces endorphins in the brain, causing a flush of good feelings resulting from the physical activity. Perhaps the most important aspect of exercise in regard to weight loss is to burn calories and keep that metabolism going strong.

While exercise does not create instant weight loss, folks who exercise regularly lose weight more efficiently and quickly while successfully maintaining a long term steady level of weight. Those who participate in regular exercise also enjoy a healthy attitude of self esteem, confidence, and a desire to keep on improving oneself. That attitude helps keep most folks maintain a steady course on that difficult weight loss journey.

Slowly Reach a Weight Loss Breakthrough with Exercise

When first starting out with any new exercise program, be sure and check with a doctor and get a good physical, especially if there are pre-existing conditions like heart problems or diabetes. Start out slow at first, and gradually, carefully build up strength and endurance. Maybe start with a short, brisk walk on the first day.

Once the body gets used to being worked every day, and confidence in one's abilities and strength has increased, it's time to move ahead and start with some more challenging workouts and exercises. Remember, exercise is not likely to produce fast and easy weight loss, but it will begin to melt off those pounds quickly if exercise is regular and vigorous.

Although instant weight loss is not possible, a steady and healthy level of weight loss is easily attainable with an effective, regular exercise program. Don't depend on faulty or questionable weight loss systems alone for taking off weight. If there is any question as to the type of exercise necessary to lose weight most efficiently, consult a personal trainer. Get some help and start utilizing exercise for what it really is, the world's best weight loss product that will actually work.

This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified medical professional.

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Fast Teen Weight Loss Secrets

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teen weight loss

 Being overweight at any age can be difficult, but with all the pressures on teens to be beautiful and thin – it’s even more difficult for them. Luckily, there are many solutions that teens can use to help themselves lose weight. Below, individuals will find a fat loss routine for teens that will actually work when it’s followed.


 There is no doubt that teens must exercise if they want to lose weight. While exercise is not usually the highest on the teen’s list of fun things to do, exercise can be made fun. Some of the best activities are really great at burning fat. For instance, swimming, jumping rope, roller-skating, and dancing can all be really effective fat burners and most of the time individuals don’t even realize they’re burning fat because they’re having so much fun.

Drink Liquids

 While trying to lose weight, teens should take in a good deal of liquids each day. These liquids should consist of only water and green tea or herbal tea with no sweetener. By drinking at least 2 to 3 liters of water each day, individuals can purge their bodies of the toxins released when the body burns fat and calories. It also helps the teen feel fuller, helping her abstain from eating when she shouldn’t.

Choose the Foods You Love

 Teens really need to watch what they eat, but at the same time, they should be eating foods that they love. For instance, choosing fruits that they really like can help them feel as though they’re satisfied with what they’re eating rather than being deprived. It’s the same with vegetables, lean meats and other foods. It’s important to choose wisely, but also to choose foods that are going to appeal to the teen throughout the day.

Eat More Often

 One secret of losing weight is to boost metabolism, and there are several ways to do this. One of the most important ways is to eat more often. Rather than spreading the allotted calories out over two or three meals, teens should spread the calories out over five to six meals including snacks that they will eat during the day. By eating smaller amounts more often, they will boost their metabolism to burn more fat and calories, helping them to lose more weight. It’s also helpful for digestion if the body is given small amounts of food at a time rather than large meals.

Watch out for Foods to Avoid

 With any diet, there are certain foods one should avoid. Teens need to cut out the processed foods that are full of sugar, like pre-packaged cakes and cookies, fried foods and greasy foods, and foods which contain trans fats and saturated fats. Simply by cutting out these foods, teens can start to lose weight quickly. Stick to natural foods that are high in fiber, vitamins and nutrients. To substitute the sweet foods, try dried fruits, fresh fruits or even nuts. This will help one feel less deprived as well.
By using the tips above, teens can lose weight quickly and feel much better about themselves, not to mention being much healthier.

Important Note: Please contact your physician or medical professional before beginning any weight loss program.


Elements of Weight Loss Success

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weight loss success
Ensuring calories are below maintenance level can be tricky because the number of calories required varies individually by genetics, metabolism, and activity levels. There is a simple way that each individual can determine their own calorie needs – keep a food log. Keeping a food log can be as simple as writing down everything eaten in a day, or as complicated as calculating food amounts and associated calories, fat, or other nutrients.

Write down everything consumed in a day, including drinks. Once the number of calories consumed each day is known, they can be incrementally reduced to a level which allows for a healthy weight loss of one to two pounds per week, an approximately 500 to 1000 calorie per day deficit.

Cardiovascular Exercise – Putting the Fitness in Fat to Fit

The second element of long-term weight loss is cardiovascular exercise. Exercise that can be maintained at a moderate intensity level for a minimum of 30 minutes helps burn additional calories and is recommended for health benefits beyond weight loss, such as lower blood pressure, decreased cholesterol levels, and increased bone density.

Cardio exercise is beneficial from a health perspective and makes people feel good, but those hoping to lose weight should realize that exercise is not the most efficient means of creating a calorie deficit. A common assumption is that short duration of moderate exercise burns many calories.

In reality, an intensity level achievable by a typical out-of-condition person will burn a maximum of 150 to 200 calories in 30 minutes. It is far simpler and less time consuming to avoid eating 200 calories per day than it is to burn those same calories in exercise.

Weight Training Means Less Fat, More Fit

The final element of long-term weight loss success is weight training. It may seem counter-intuitive to weight train while attempting to lose weight, but weight training has been shown to improve fat loss while maintaining metabolically-active, calorie-burning muscle. People who weight train while losing weight lose more fat, and some studies have show that they lose more unhealthy abdominal fat. Weight training also has the additional benefits of increasing strength and boosting self-esteem.

Putting it All Together

Once a person is regularly doing each of these healthy behaviors, weight loss should be monitored frequently, but no more frequently than once a week. The week-long time frame is great for showing progress and allowing those wanting to transition from fat to fit to make adjustments to diet or exercise and ensure continued progress. As the body adapts to fewer calories and more exercise, adjustments will be necessary to continue to progress in weight loss, or fitness levels.

Going from fat to fit is not easy, but with vigilance and determination, anyone can lose fat and become a fitter, healthier person.

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Foods that Help Burn Fat

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Green Vegetables

There is no way to say enough about the benefits of green, leafy vegetables in a diet where individuals are trying to lose weight. Vegetables like kale, spinach, turnip greens, asparagus, Brussels sprouts and other green veggies are loaded with vitamins and can help individuals burn fat faster. They are low in fat and calories, as well as being beneficial to health.

Whole grain foods

It’s important to have whole grain foods when it comes to losing weight. These provide carbohydrates, which are the bodies’ natural source of energy. While many people are afraid of eating carbs, it’s not the ones present in whole grain foods you should be leery of. It’s the carbs that are present in processed, bleach flour products like white bread, cakes, etc. Whole grain foods are helpful for losing weight, and contain a massive amount of vitamins and minerals that the body needs.

Negative Calorie Foods

There are wonderful foods called ‘negative calorie’ foods. These are foods that demand more calories to digest than are present within the foods. In essence, one will burn more calories with the more of these foods that they eat. There are several different kinds, with celery being the most popular.

By eating the foods above, you can boost the effects of your diet, stay satisfied and burn more fat.

Important Note: Please contact your physician or medical professional before beginning any weight loss program.


Foods That Help Fight Obesity

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When it comes to weight loss, there really is no magic pill or easy diet that can melt the fat away. However, there are many lifestyle and diet changes that are simple to make, and can be quite effective. One simple diet change to help fight obesity and lose weight, is the addition of certain foods to the diet. Some foods have been shown to help maintain a healthy weight, as well as help to promote weight loss.

Cayenne and Almonds to Help Fight Obesity

Cayenne pepper has been shown to help decrease the amount of calories consumed in a meal. In a recent medical study, adding between five and 10 grams of cayenne pepper caused those eating to eat less than they normally would. Those that used the cayenne were also less likely to snack afterwards. It is believed that this is due to cayenne causing people to feel less hungry after meals. Cayenne pepper also helps to burn more calories, though the reason for this is not fully known.

In multiple medical studies it has been proven that people that snack on almonds are less likely to be overweight. In one medical study, obese patients ate almonds as a snack every day for a total of six months. Those that had the almonds lost more weight than those that followed the standard diet without the almonds. It is believed to be due to the fact that almonds contain healthy fats and cause the person to feel full and satisfied.

Broccoli to Help Fight Obesity

Broccoli is rich in chromium, which is often used in weight loss supplements. Although some medical studies have been inconclusive with the effectiveness of chromium, some studies have shown that those that follow a diet that is rich in chromium are more likely to lose weight or maintain a healthy weight. Other foods that are low in calories, and rich in chromium, include red wine, grape juice, garlic and potatoes.

Although adding these foods to a diet can be very beneficial for weight loss or maintenance, they cannot replace a proper, balanced diet. These foods should also not be used to replace exercise, which is an essential part of weight loss.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.


How to Get A Flat Stomach

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flat stomach
Getting a flat stomach is a matter of increasing cardio activity and switching to healthier eating habits. Summer is approaching and after months of comforting, winter meals, many may be hoping to drop a few pounds. Anyone dreaming of slipping easily into skinny jeans, or wanting to lose extra padding around the waist should consider the following tips. With a little discipline, a toned, flat stomach is within reach.

Do Plenty Of Cardio Exercise For a Flat Stomach

A commonly held myth is that stomach exercises such as sit ups will deliver toned abs. It is not possible to spot train your body in this manner. You could do several hundred stomach crunches per day to no avail if your lovely toned muscles remain hidden under a layer of abdominal fat. To get a flat stomach, you need to lose fat all over your body.

Best Flat Stomach Exercises

Want to know the best exercises for a flat stomach? Swimming and walking! In fact, any cardio exercise that gets your heart pumping will increase your metabolism, burn fat and reveal your washboard stomach. So get out and skate, dance, play tennis - anything moderately vigorous that you enjoy. Aim for three to four 30-minute cardio sessions per week. If you cannot set aside this time for exercise, use a few simple tricks to incorporate cardio into your everyday regime - walk briskly to work instead of driving, take the stairs instead of the elevator, or get out for a walk during your lunch hour.

Alter Your Eating Patterns To Strip Fat From Your Stomach Area

To get a flat stomach, you need to change both what you eat, and how you eat. Ironically, you should eat more often if you want to strip the fat off your stomach. Instead of the three large meals conventional wisdom advises we eat, switch to five or six smaller portions per day. "Grazing" in this manner, rather than stuffing yourself with three large meals will boost your metabolism and burn fat. You will also feel less hungry as your body constantly has fuel.

Switch To Healthier Food Options

Aim for a healthier diet all round and you will see a dramatic difference in your stomach. Refined carbohydrates such as those found in white bread, white rice and pasta have a tendency to bloat the stomach and have little nutritional value. Switch to whole grain pasta, bread and brown rice. These healthier options will keep you fuller for longer and the additional fibre will keep food moving along the intestinal tract. Increase your intake of fresh fruit and vegetables, lean proteins and cut down on sugary food and drinks.

Minimise Stomach Bloating
Did you know that too much dairy can cause bloating and gas? Many experts recommend you limit your dairy intake to achieve a flatter stomach. Women may experience stomach bloating just before menstruation as hormone fluctuations cause fluid retention. To minimise this, cut down on salt, alcohol and drink lots more water.

Training The Stomach Muscles

Now that you are stripping away abdominal fat, it is time to train your stomach muscles so that they become sleek and toned. Train your upper abs (basic crunch), lower abs (leg raises) and obliques (side bends) separately to get all-round toning. When training your abs, aim for slow, controlled movements rather - far more effective at engaging your muscles than rapid movements.


Fast Weight Loss Tips

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In all honesty, fad diets and fat loss pills may provide fast, quick weight loss results, but not without risks. Most of these diet programs and supplements have not been evaluated or approved by the FDA. Also, many of the fad diets have restrictions either limiting caloric intake or by not allowing certain nutritional components that the body needs to function properly. These are the biggest reasons why diets tend to actually be unhealthy and not work for the long term.

Determine Necessary Caloric Intake

Before one can know how many calories should be eaten in order to achieve fast weight loss, it’s important first to know how many calories the body needs to function properly, or maintain current weight. If the body doesn’t receive enough calories, it will go into starvation mode. On the other hand, if too many calories are eaten, the weight will start to pile on. Using an electronic calorie counter is a great way to determine an individual’s caloric needs.

Once the daily caloric intake number is known to maintain current weight, subtract 500 calories from that daily number each day in order to achieve a loss of 1 pound per week. Remember, 3,500 calories is roughly equal to one pound of body fat. Therefore, 500 x 7 (days of the week) = 3,500. To lose 2 pounds per week, subtract 1,000 from the daily caloric intake figure.

Eat a Healthy, Balanced Diet

A long term weight loss program can be successful if one eats a well-balanced diet. The body needs protein, carbohydrates and fats to function properly. It’s never mandatory to cut out carbohydrates, fats or proteins to achieve weight loss.

According to the The United States Department of Agriculture, a healthy diet “Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.”

Participate in Physical Activity

Physical activity, including aerobic exercise, is essential for keeping the cardiovascular system, muscles and bones strong. Building muscle using resistance training helps to build lean muscle mass which will improve the body’s resting metabolic rate, allowing it to burn more calories at rest.

Physical activity will also help prevent weight gain. The Centers for Disease Control & Prevention suggests at least 75 to 150 minutes of aerobic activity each week to maintain weight. Most weight is lost by eating less, but being active will help keep the weight off by burning up excess calories.

According to the U.S. Department of Health and Human Services, those who are overweight or obese are more likely to develop high blood pressure, high cholesterol, Type 2 diabetes and other diseases that are preventable. Determining caloric intake, eating healthy and staying active are the healthiest ways to achieve a fast, quick weight loss that will last for the long term.