Weight Loss Holiday Strategies for Success
Weight loss holiday tips for staying on track with your diet helping you look and feel your best during a busy time of year. Learn strategies you can use to boost your immunity Promoting wellness and good health. Find more time to jump-start your exercise plan while enjoying low-calorie foods this festive season.
Rev Up Exercise Routine
Exercise is the number one activity that can burn fat while building muscle. Walking just 30 -60 minutes per day can boost cardiovascular activity melting unwanted weight. Walking just 30 minutes per day 3.5 miles per hour burns approximately 120 to 178 calories. Increase walking time to 60 minutes per session and burn approximately 240 to 356 calories. Walk 7 days per week for 60 minutes and you could burn off 1,680 to 2,492 calories per week. Walking for weight loss Holiday best strategies for maximum results include exercising once per day. Burning calories vary for each individual weight, size and duration of time walked.
Join a Gym
Most gyms offer 2 free training sessions for new members on all equipment and full physical assessment giving you a work out routine for your specific needs. Resistance training is the number one activity for building lean muscle while losing fat. Trainers agree toning the entire body with weights will build muscle tissue burning calories 24 hours per day even when your workout is complete.
According to Harvard Medical School, study suggests an average strength training session can burn 112 to 224 calories for a person weighing 155 pounds, a person weighing 185 pounds can burn 135 to 266 calories per hour, 90 to 180 calories per hour for a 125-pound person. Each person is a unique individual weight and size that effects calorie burn capacity.
Gyms offer weight loss tips, classes in aerobics, aqua classes if a pool is available, stationary bike exercises and yoga for weight loss. Elliptical or treadmill machines are a great way to boost metabolism burning calories and melting fat. Always get a complete physical before participating in any exercise program. Take advantage of gym memberships promotions providing weight loss holiday specials for those who want to save money while transforming their body from fab to fit.
No Time For The Gym?
Check out Youtube for workout videos you can do right at home at your convenience. There are videos including Yoga for Weight Loss from beginner to advanced levels, Kettlebell workout, Fat Burning Cardio Workout, aerobics, kickboxing, abdominal exercises, weight training and much more. It is advised to get a complete physical before starting any exercise program.
Find exercises you enjoy and watch the pounds melt away as you tone and tighten your entire body right from the comfort of your own home.
Reduce Calories
Calories are your worst enemy and can be defeated using simply strategies tweaking your diet.
- Eliminate sugar from diet
- Reduce salt consumption
- Eat organic vegetables and fruit
- Use sugar substitutes and sweeteners in recipes or drinks
- Count calories with counting calorie apps helping you stay on track with your diet.
- Use portation control for weight loss holiday strategies
- Eliminate processed foods, cake, cookies, candy, sugary drinks from diet
Weight Loss Tips- Stay Hydrated
Consuming adequate amounts of water throughout the day can not only hydrate your body, it can reduce your appetite as well. A healthy person needs to consume 30-50 ounces per day to stay hydrated flushing out toxins and fat from the body. Drinking fluids are vital to staying healthy and properly maintaining muscle tissue, heart, and brain function.
The key to staying hydrated for weight loss holiday success is to drink adequate amounts of water all throughout the day.
Your body depends on water for specific functions, survival, and good health benefits. Every organ, cells, and tissues require water to work properly. Water is responsible for lubricating joints, regulating body temperature, removing waste and fat from the body. Water accounts for 60% of body weight and is responsible for preventing dehydrating. Staying hydrated helps you achieve weight loss goals while increasing energy during this holiday season.
Balance Gut Bacteria
Balance is key when optimizing good health habits from the inside out. We now know the importance of probiotics for reducing bodily inflammation and promoting good digestion. Probiotics are microorganisms that have been proven to have substantial health benefits.
Studies show that consuming probiotics can reduce inflammation in the body while assisting in muscular repair after exercise or injury. Researchers have found probiotics to help reduce or prevent Metabolic disorders responsible for weight gain. This weight loss tip is essential for balancing the entire gastrointestinal track helping you digest food more effectively for better nutritional absorption.
Benefits of good gut bacteria are, boost immunity, improve digestion, increase energy production B12 vitamin, promotes good breath, reduce colds and flu symptoms, weight loss. Get more beneficial good gut bacteria by consuming specific foods
- Kefir- fermented dairy product
- Cultured vegetables- sauerkraut, kimchi,
- Coconut kefir
- Natto
- Kombucha
- Yogurt
Most of these foods can be found online or at your local grocery store most likely in the specialty section. Ensuring weight loss holidays success depends on eating healthy fermented foods that will promote good digestion with beneficial gut bacteria.
Plan Meals in Advance
Planning meals and snacks in advance can definitely fight the battle of the bulge. Create a shopping list to include healthy organic fruits and vegetables, nuts, seeds and lean protein helping you stay on track with your diet goals.
Follow a diet plan that fits your specific needs based on weight loss goals you want to achieve. The diet Weight Watchers is a great plan the whole family can enjoy. Perfect for anyone who wants to lose weight while enjoying the foods they love the most. Delicious recipes including Entrees, side dishes, low-calorie desserts, and snacks can be found online at Pinterest.
Weight Watchers program provides weight loss tips and helps you lose weight using calorie reduction, healthy recipes in the right portation giving your body the right amount of protein, fruits, vegetables and snacks using planed meals. Find Weight Watchers in the local community or online losing weight while feeling satisfied.
Fill The Pantry
Weight loss success often depends on planning and preparation in advance. Stocking up the pantry is essential for cooking quick fix meals with ingredients you have on hand in one organized cabinet or pantry makes meals a breeze for weight loss holiday preparation. Check out these pantry design ideas from Huzz helping you visualize a well-stocked pantry you can create in your own home.
Fill pantries with at least two weeks of healthy food options, water, and supplies in case of emergencies. This tip helps keep you on track with your diet by proving everything you need for delicious low-calorie recipes.
Pantry List
- Nuts, Seeds of choice-almonds, walnuts, chia seeds, pumpkin seeds, flax seeds, sesame seeds
- Verity of dried spices and dried herbs transform any dish- Mrs. Dash no salt seasoning of choice, Basel, time, chives, turmeric, cinnamon, garlic powder, onion powder, poultry seasoning, fish seasoning
- Sugar-free sweeteners
- Tea and coffee
- Cases of pure filtered water
- whole grains. rice, brown rice, quinoa
- oats and low-calorie cereals
- Almond flour for baking recipes
- oils-olive oil, almond oil, avocado oil
- Canned goods low sodium, beans, tomatoes, tomato sauce, tomato paste, vegetables
- Cases of pure filtered water
Having a stocked pantry is an helps eliminate binging or overeating by keeping supplies ready to use at any time. Plan meals in advance or whip up entrees in a few minutes with ingredients you have in the pantry or stocked freezer, helping you with weight loss success. Essential weight loss holiday tips for preparing healthy meals all begin with the right ingredients, high in nutrients for optimal health benefit.
Bust Belly Bloate
Adding fiber-rich foods to your diet will help you feel full longer while preventing overeating. Try to include 5 fresh organic vegetables and 2-3 servings of fruit in your daily diet to bust belly bloat for good while reaping the health benefits of natural nutrients and fiber. Lose Belly fat 10 proven tips that really work busting belly bloat for weight loss holiday strategies.
Phyllium husk powder soluble fiber dietary supplement can be used with a diet low in saturated fat and cholesterol may help reduce heart disease. One serving of psyllium husk powder helps supply 6 grams of the 7 grams of soluble fiber necessary for the body to reap full benefits.
Avoid High-Calorie Deserts
Typical desserts are packed full of sugar, high in saturated fat and high in calories. For example, one chocolate chip Sunday at Applebees is a whopping 1,600 calories. A person on a diet trying to lose weight may consume 1,500 calories of healthy food choices throughout the day. Eliminating or greatly reducing desert consumption can boost weight loss holiday success by lowering calorie count.
Low-Calorie Dessert Options
Indulging in a desert once in a while is ok, helping you feel less deprived and more satisfied with your diet. Low-calorie desert options are available in the freezer section of the supermarket including low-calorie ice cream or ice cream popsicles usually 100 calories per serving or less or look for sugar-free pudding mix or sugar-free jello in the baking aisle of the supermarket. Experts use these weight loss tips helping people like you enjoy a low calorie treat without the guilt associated with heavy deserts.
These low-calorie options are delicious for those craving a treat and want to stay on track with their diet plan. Find sugar free low calorie dessert recipes on Pinterest. Cooking with the right ingredients can save on calories. Cooking healthy recipes low in sugar, saturated fat and low in sodium puts you in control of good eating choices.
Eat Bite Size Portions
During the holidays most people go holiday celebrations packed with delicious entrees, side dishes and desserts, cakes, cookies, candy and alcoholic beverages. Downsizing portions of these tempting treats will help you avoid weight gain while still enjoying the festivities.
This weight loss holidays tip allows you to enjoy bite-size portions while staying on your diet. Feel less deprived while enjoying the foods you love the most and still lose weight.
Related Post- 15 Ways Sugar Detox Can Improve Your Waistline and Heath
Sleep Well for Weight Loss
Sleep is essential for vital bodily functions including regulating hormones, stabilizing blood glucose levels during sleep. Adequate sleep can actually promote weight loss and is key to maintaining a healthy body. Studies show individuals who get 7-9 hours of good quality of sleep each night will reap the benefits of resting well. Check out the list below for a better nights sleep.
- Establish a time to go to bed each night 10:00 PM and wake up the same time each day 6:00 AM
- Eat low-calorie dinner at 5:00 PM Food will digest in time for sleeping and aid in weight loss
- Exercise early if you can to aid in sleep
- Eat 24 Almonds before bed to stabilize glucose levels helping you stay asleep longer
- Take a warm bath or shower before bed to induce sleep
- Stay off computers, cell phones, iPads 2 hours before bed as the emitted light from electronic devices may interfere with sleep patterns.
Build Immunity Eating Well
Building the bodies natural defenses against colds and flew start with practical changes you can make to your diet and fitness routine. Consuming too much sugar through eating or drinking can definitely damper your immunity making you more susceptible to unwanted infections.
Your entire body including the immune system is affected by environmental issues, diet, and exercise. Consuming a diet rich in organic fruits and vegetables can have a huge impact on your weight loss strategies and immunity helping you stay strong during the holiday season. Studies indicate these weight loss holidays tips actually build immunity keeping you more energized.
- Don’t smoke
- Exercise on a regular basis
- Maintain a healthy weight
- Reduce or eliminate sugar and sugary drinks from your diet.
- Drink plenty of pure filtered water
Enjoying the holidays with family and friends should be less stressful with good planning in advanced helping you stay on track with weight loss goals.
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Cheers!
Patricia Lynn
Images Courtesy of Silvo, langll at Pixbay.com
