Holiday Weight Loss Tips

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We watch NBC's The Biggest Loser regularly. Lately they do trivia before going to a commercial and give the response upon return to the show. One trivia question tonight was "How much weight does the average American gain during the holiday season?" The answer: 7 lbs.

So, since Thanksgiving is in a couple of days, I thought we'd better start preparing so we don't gain this 7 lbs.

Here is a link to About.com, I've found they have a lot of helpful articles and tips. This particular link talks about Holiday Weight Gain and offers tips on how to get through, selecting better choices, etc. So, I hope it helps us all on our path to weight loss.

If you have any tips, please share.

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By Lynn Bode

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January.

So, this holiday season buck the trends and avoid the Seasonal Seven (the average weight most of us will gain between Thanksgiving and the New Year). That's one trend you don't want to participate in!

Even though this time of year may bring upon additional stresses and challenges, there are ways to find balance and maintain a healthy lifestyle. Though at times it may seem impossible to bypass the season's traditional foods, there are many ways to partake in the fun without increasing your pant size. The festivities don't have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the word of the season
It's the secret to achieving a fun but also healthy holiday time. With a moderate approach both to what you eat (or don't eat) and how much exercise you do (or don't do), you can avoid packing on weight AND also partake in all the fun of this time of year. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Here are some tips to help you during those hectic holiday weeks:

* Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out.
* If you work in an office setting be prepared for the deluge of guilty treats your co-workers and other business associates will graciously want to share. Stash your own healthy snacks in your desk so you won't be tempted to overindulge when your grumbling stomach demands a 3 pm snack time.
* Don't put your fitness goals on hold until the New Year. If you can't exercise as often during this time period as you normally do, adjust appropriately. Don't use the excuse that since you don't have time for your full workout you just won't workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It's much better to cut your fitness time in half than to completely eliminate it.
* When attending a holiday function, try to eat ahead of time to lessen your hunger. If the party is in the evening, eat breakfast, lunch and a snack before hand (just as you would on any other day). Since you have eaten meals earlier in the day, you'll be less tempted to go overboard and eat everything in sight. However, if you instead starve all day long attempting to "save up" all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.
* Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.
* At holiday dinners, skip the gravy, dressings, and high-calorie condiments.
* On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You'll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.
* When at a party, scout out healthy food options rather than doing a grab and run on all the unhealthy selections. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.
* Exercise at home. You'll be more inclined to follow-through on your exercise commitment if you don't have to drive somewhere to do your workout. Plus, you won't waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be equipment-free) and is quite inexpensive.
* Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you've drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half.
* When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won't be tempted to grab something at the mall food court or the fast food restaurant on the way home.
* Don't linger at the buffet or in the kitchen. If you loiter in close proximity to all the guilty temptations, you'll struggle to keep from unconsciously shoveling food into your mouth.
* Focus on socializing. Remember one of the great things about the holidays is spending time with friends and family. During get-togethers spend the majority of time sharing conversation instead of sharing desserts.Hopefully these tips will help you find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. Have a great holiday season!

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Humana The holidays are coming fast - can you feel your waistband shrinking? Not everyone gains weight during the holidays, but most of us overeat sometimes, resulting in significant after-dinner discomfort. But instead of stocking up on antacids, consider some of these ideas to prevent binding belts and digestive distress. You Tell Us What do you do to keep weight off during the holidays? Let us know and we'll share your strategies in December's e-PlanProfessor. Spoil your appetite and your taste buds A filling, low-calorie snack half an hour before a meal will cut down your urge to gorge. Just make it interesting. Let's face it - a cup of celery sticks isn't going to curb your hunger for long. Have a piece of whole-wheat toast with half a tablespoon of reduced-fat peanut butter and a schmear of apple butter. Wash it down with a glass of low-fat milk. Munch apple slices with a tablespoon of reduced-fat peanut butter for dip. Make celery sticks more fun. Try some "Ants on a Log" - fill celery with peanut butter and line up raisins on top. Crunch on veggies - and not just carrots and celery. Slice up jicama, cucumbers, zucchini, and other crunchy munchies. Add a dash of pepper for some zing. Make an easy, fun veggie dip by stirring powdered dip mix into plain fat-free yogurt or blending salsa and low-fat cream cheese. Mix fresh fruit into plain or vanilla fat-free yogurt - you may find you like it better than the pre-mixed, sweetened variety! It's true that foods like peanut butter and cream cheese are bad for you in large quantities, which, unfortunately, is how many of us eat them. But when you measure carefully and use small amounts of those tasty foods as trimmings for healthier choices, you spice up your snacks and make them more satisfying - and you won't be as ravenous at dinner time! Step away from the chip bowl On the other hand, what can you do if every time you turn around, someone puts more potato chips on the table? Well, if you just can't leave them alone, the solution is simple: Leave the room. Or ask your host if he'd mind covering the bowl so it doesn't call to you so loudly, then keep your back to the bowl or move away. If you're not looking right at something, it's easier to ignore. Shrink your plate and your intake Less surface area means less room for food. If your host sets out two sizes of plates, use the smaller one. Just remember: Piling your food twice as high defeats the purpose! Buffet menus usually include a wide range of foods. Make your first trip through the line a fruit-and-veggie run. Eat healthy portions of good crunchies, and you won't want as many sweets. At sit-down dinners, you can do several things to eat less, including: Finish your salad. Just as with snacking ahead of time, you won't be as tempted to stuff yourself when you get to the main course or dessert. Eat slowly. It gives your stomach time to tell your brain you're full. Put your fork down between bites. You'll eat more slowly and feel less compelled to clean your plate. You'll also enjoy your food more when you take time to really taste it. Limit alcohol. It's not just that alcohol is empty calories. When you drink more, you're likely to eat more. Have a glass of water with your salad, and during the meal, make a point of taking two sips of water for every one sip of wine. Know yourself Feeling hungry isn't the only reason people eat - or overeat. Strong emotions - frustration, anxiety, even happiness - can trigger strong feelings, and some people substitute extra helpings in place of dealing with stressors. At holiday time, you may find you're working hard to be nice to Uncle Marvin, who's driving you crazy, and you're eating more potatoes and gravy to keep from throwing your fork at him. And you may be so delighted with your new niece that you just have to celebrate her arrival with another slice of double-chocolate cake. If you eat more when your emotions are high, start thinking now about how you'll manage. Keep a list for a couple of weeks of all the stressful situations that could arise over the holidays, then list ways you can handle them. Just remember, your second list should not include ice cream! Plan to succeed The worst thing you can do is wait until Thanksgiving week to start thinking about eating sensibly. Start working these ideas into your daily routine now and get a head start on the holiday onslaught of too much food. You can also start measuring your portions at meals, so when Grandpa passes the sweet potato casserole with the marshmallows, you'll know what half a cup - a sensible serving - looks like. By the time Thanksgiving rolls around, you can be in the habit of filling your plate wisely, taking your time, and savoring your food. One last thing It's true - a vigorous workout can reduce the temptation to overeat. The catch is that you have to work hard and break a sweat! Swimming doesn't work, because the water temperature cools your body even though you're working really hard. In response, your body begs for foods that provide insulation, like extra yeast rolls and stuffing. On the other hand, if you go for a run or ride your bike several miles an hour or two before dinner, your body will start to think it's over-insulated, and your appetite will decrease. The bottom line It may seem tough not to eat too much when Grandma's pushing cookies or Dad's talking about deep-frying the turkey this year. But you can do it. Enjoy healthy snacks so you don't overdo it at mealtime. Start now to get the hang of portion control. Remind yourself to focus less on the food and more on the fellowship. And enjoy your holidays!

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WeightLossWars With the festive season quickly approaching it seems suiting to share with you the 10 best weight loss tips for Thanksgiving. Thanksgiving is a social holiday when many families come together to share good food, good drink and good times. But for those of us watching our weight, Thanksgiving is often a time of anxiety and stress. How much will the famous turkey dinner with all the fixings really cost me? Here is a list of the 10 Best Weight Loss Tips for Thanksgiving that will help to keep your diet on track. 1. Eat plenty of turkey - Turkey is low-fat, high in protein and contains lots of Vitamin B. Choose meat from the breast and remove the skin for a low-fat, low-calorie Thanksgiving treat. 2. Substitute Mashed Potatoes with Mashed Cauliflower - Mashed or creamed cauliflower is very tasty and is an excellent substitute for mashed potatoes. Mash the cauliflower, add a little skim milk and voila. Cauliflower contains almost 75 percent fewer calories than potatoes per pound and is an excellent source of fiber. 3. Steam or Roast Vegetables - Steam and roast vegetables and avoid pan frying or baking in oils or fats, such as butter. 4. Omit Butter and Cream - Although it may not always be possible to omit these flab forming ingredients, try to choose recipes that omit butter and cream. At the dinner table use light margarine as a spread instead of butter. 5. Serve Vegetables as an Appetizer - Fresh vegetables served with fat-free sour cream and yogurt dressing is a healthy appetizer that will ease pre-dinner hunger. 6. Use Packaged Gravy - Gravy made from pan drippings is very high in fat. Instead, use instant gravy that is much lower in calories and fat. 7. Crustless Pumpkin Pie - Everyone loves pumpkin pie and most will agree that there is little need for a crust. Crustless pumpkin pie has all the yumminess of the real thing, but contains much less calories and fat. 8. Don't Oversalt Your Food - Salt causes your body to retain a lot of water. To avoid post-Thanksgiving bloating, stay away from salty foods and don't oversalt your meal. Use minimal salt when cooking and provide salt at the dinner table to that your guests can salt their own meals. 9. Eat Breakfast and a Healthy Snack - On Thanksgiving day remember to eat a healthy breakfast and afternoon snack. These meals will help to keep your appetite under control so that you are less likely to gorge at dinner. 10. Drink Plenty of Water - Drink lots of water on Thanksgiving day to help curb hunger pangs. Source: 10 Best Weight Loss Tips for Thanksgiving - Weight Loss Forum - Diet Forum - Weight loss blogs

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iVillage Eating Strategies for Healthier Holiday Parties SUNDAY, Dec. 21 (HealthDay News) -- Rather than worry about gaining or losing weight during the holidays, focus on simply keeping steady on the scales by following some simple healthy eating strategies, one dietitian says. "Trying to diet during the holidays is setting yourself up for failure and personal torture," Jennifer Ventrelle, clinical nutritionist and registered dietitian at Rush University Medical Center, said in a news release issued by the Chicago facility. "Set an achievable goal: to maintain your weight through the holiday season." Since eating plays such a big role in the holiday fun, Ventrelle said to never go to a party hungry. Instead, eat a healthy snack -- such as yogurt or fruit, an apple and peanut butter, or a bowl of high-fiber cereal -- before the event to avoid gorging at the party. Eating small, lower-calorie meals during the day can also offset the calorie load of a dinner party. When at the party, eat slowly and use a small plate. "Take a small first helping. That way, if your host expects you to take seconds, the total will be one normal-size dinner," she said. Keeping portions small, she said, also allows you to eat your favorite foods without overloading, as sometimes, one taste can help satisfy a craving. If you are the party host or are supposed to bring a dish, keep it healthy. Serve or bring fresh fruit and vegetables when possible, Ventrelle said. If you are the host, give away the leftovers to remove your temptation. Don't socialize in the kitchen or next to the buffet table where you might be tempted to nibble. Move around both during, before and after the event, she said. "A decrease in physical activity is a prime contributor to holiday weight gain," Ventrelle said. "Without exercise, you burn fewer calories, and you're also likely to eat more."

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Humana 10 ways to a better 2009 At the beginning of each year, people set resolutions to become better than the year before. The number of gym memberships rise each January. However, most resolutions are lucky to make it to March. The key to setting resolutions is to make them reasonable and attainable. Deciding to lose 50 pounds is great - but only if you actually can do it. If you're more likely to sprout wings and fly to the moon than start a healthy diet, take a step back and reconsider. Following a few simple goals can make you healthier this year - a new you in the new year. Here are 10 ways to stay healthy and happy in 2009: Know your blood pressure. Resolve to have your blood pressure checked. Know your numbers - know where they are and where they should be. From there you can work to keep you numbers in a healthy range - your numbers should be at 120/80 or less. Walk 30 minutes each day. No ifs, ands, or buts about it. If you discipline yourself to walk every day, you'll stay on a schedule and keep it. Find a buddy so the two of you can encourage each other to keep it up - that way, there's no excuse. Learn something each week. The best way to keep your memory sharp is to be a lifelong learner. Whether you take a lesson, read a news article, or tackle a Sudoku or crossword puzzle, learning challenges your mind and can help your memory stay strong enough to remember what you had for breakfast and the name of your first grade teacher. E-mail or call a friend each day. Preferably someone you don't talk to every day. Social relationships can help you grow and develop your spiritual side. Besides, sitting around by yourself all day is no fun. But hearing about your college roommate's 10 children or how your first boss is spending retirement traveling the country is entertaining and keeps you connected. Have laughing moments often. Old sayings like “laughter is the best medicine” have stuck around for a reason. Laugh and be merry in the new year - it'll make you happier and healthier. Record your favorite show - whether it be “Family Guy” or David Letterman - and let loose in front of the tube. Eat healthy snacks. Notice the key word there - healthy. Repeat: Healthy snacking. Baked potato chips don't count. Keep fresh fruit, natural peanut butter, walnuts, or avocados around your home or office to have on hand for your rumbling tummy. Make sure they're snacks you really love - that's the way to beat the temptation of a cupcake. Unless, of course, your birthday candles are on it. Do lunges twice a week. Lunges are a great example of weight strength training - which builds lean muscles. Do lunges with appropriate weights to build muscle mass - here's how. Take the right vitamins and minerals avoid the wrong ones. Try to get as much of your daily vitamins and minerals from the food you eat. Take vitamins and supplements for what you don't get from your meals. Take half a vitamin in the morning and half at night to keep a constant level each day. Eat 25 grams of fiber a day. Found in fruits, vegetables, whole grains, oats, and beans, fiber keeps things moving through your body. You'll feel full from the fiber, but since you don't digest it you don't gain any calories. It prevents constipation, lowers your cholesterol and blood sugar, and can help you lose weight. Get aging and unhealthy food out of your house. People with diets rich in vegetables, beans, olive oil, nuts, and multigrain breads often have fewer wrinkles than those whose diets contain more butter and sugar. Stop temptations before you're tempted - fill your cabinets with only nutritious foods so you can't be coaxed into unhealthy snacking.

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