Spending time with family and friends during the holidays is one of the hallmarks of the season. So is eating lots of food and binging on goodies.
Gaining a few pounds goes with the territory. When the holidays are over, what can you do to get back into your skinny jeans?
Beware of the
fad diets advertisements you will see. They promise fast results and are often bogus.
Below are five ways to lose those extra pounds the safe and healthy way.
1. Don’t Rush It
Just because it only took a few weeks to gain weight, doesn’t mean it will take as fast to lose it. Don’t starve yourself or skip meals.
This will only make you hungrier, slow down your metabolism, and the pounds will come right back once you start eating again.
Keep in mind that the overeating you did during the holidays is not how you usually eat. If it is, you will need to overhaul your entire eating patterns and make some changes to your lifestyle.
Once the holidays are over:
• Make sure to drink lots of water.
• Replace the fatty meats and refined carbs you ate during the holidays with whole grains, lean meats, green leafy vegetables, and lots of protein.
• Don’t deprive yourself entirely of tempting foods. If you tell yourself you can’t have any cookies, cake, or high calorie treats, that is all you will think about and the more you will want them. It’s human nature. Allow yourself a small indulgence in moderation.
2. Get Moving
Raising your fork to your mouth might be the only exercise you got during the holidays. However, that doesn’t count.
Exercising burns calories and improves your mindset. If you haven’t been following a healthy exercise regime before the holidays, what better time than now to start?
Take brisk walks, use the stairs, and maybe join a gym as a post-holiday gift to yourself.
Intensify your regular workout routine if you were following one before the holidays.
• Run, walk, or bike a little faster.
• Use steeper inclines on workout machines.
• Diversify your workouts at varying intensities.
3. Need Chocolate?
As mentioned above, depriving yourself of treats you love will only make you want them more. Moderation and your choice of what you eat is the key.
For example,
dark chocolate has health benefits, including:
• Improving your mood.
• Giving your body important minerals such as iron, magnesium, and fiber.
• Containing a wide variety of powerful antioxidants.
• Lowering LDL, increasing HDL, and improving insulin sensitivity.
So, instead of reaching for a handful of M&M's or a candy bar, buy some quality dark chocolate and allow yourself an occasional healthy piece.
4. Start Your Day with a Healthy Breakfast
There are many studies conducted to see if those who eat breakfast lose weight faster than those who don’t. Some of the results showed that they don’t.
However, some of the studies didn’t ask what those surveyed ate or how many calories they consumed.
Eating pancakes and bacon for breakfast is not going to help anyone lose weight.
According to Suzy Weems, PhD, a registered dietitian at Baylor University, the foods you choose to eat matter.
Eating a healthy breakfast helps you in the following ways:
• Stabilizing blood sugar levels.
• Giving you the energy to get through the day.
• Keeping your appetite in check. Skipping breakfast can make you very hungry for lunch and cause you to make poor food choices.
What are some of the best choices to eat for breakfast?
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Greek yogurt helps reduce appetite, is high in protein, and contains probiotics.
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Oatmeal lowers your cholesterol, contains antioxidants, and is rich in beta-glucan fiber.
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Berries are high in fiber, low in calories, and rich in antioxidants.
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Eggs promote fullness and are high in protein.
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Green tea contains EGCG, an antioxidant which benefits the nervous system and brain.
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Protein shakes help stabilize blood sugar levels and promote fullness.
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Fruit is an excellent source of potassium, vitamins, fiber, and antioxidants.
5. Write Down Your Goals
Rather than playing it by ear, set specific goals, ways to achieve them, and write them down. This way, you can track and verify your progress.
For example, if you want to lose the five pounds you gained over the holidays, telling yourself you want to lose those five pounds isn’t enough.
Be more specific in some of the following ways:
• I want to lose five pounds by January 31st.
• Eat out less often and cook at home so you can prepare healthier low caloric meals.
• Plan to bring healthy snacks with you when you are on the go.
• Schedule when you will exercise at a time that you know is achievable.
• After dinner or an evening snack, brush your teeth and close your kitchen.
Be patient and don’t blame yourself for gaining a few pounds over the holidays. You are not alone. Set realistic goals, follow a plan, make healthy food choices, do some exercises, and before you know it, you will be back to your pre-holiday weight.