It’s difficult to resist all the sweets and treats this time of year, and hard not to over indulge when those favorite seasonal meals make their way to the table. If you’re looking for ways to keep the pounds off this holiday season, here are a few tips and trips for successful weight loss.
Eat varied, nutritionally dense foods
The foundation of your diet should be healthy meals and snacks. Many health experts suggest each meal consists of 50 percent fruits and vegetable, 25 percent whole grains and 25 percent protein, while incorporating 20-30 grams of fiber daily. Stick to foods like fish, legumes, nuts, seeds and whole grains like brown rice and oatmeal, and try to avoid oils and butter, processed or non-lean red meat, baked goods, white breads and the like.
Eliminate liquid calories
It’s easy to consume hundreds of calories a day from soda, tea, juices, alcohol or your favorite seasonable beverage from you coffee shop of choice. They’re difficult to resist, but opting for water with a splash of lemon or orange, or even unsweetened tea is the better choice. Don’t mistake dehydration for hunger, and make sure you’re drinking plenty of water throughout the day.
Measure servings and control portions
Too much of any kind of food, even if it’s low calorie, can result in weight gain. Making sure you understand how much you’re eating is a great way to keep yourself in check. Using comparisons like a tennis ball for a ½ cup, a baseball for one cup and playing die for one teaspoon provides guidance when you’re in the kitchen or enjoying a meal out.
Be aware of why, how, when, where and what you’re eating. Slow down and savor when you eat, and concentrate on the taste of the food. When you eat, focus more on being satisfied after your meal, not feeling full. Many social environmental cues often encourage undesired eating, like lounging and watching television, or keeping a bowl of candy out around the house. Being aware of how these mindless and seemingly innocent eating habits can impact your journey to your weight goal is the first step in reaching it.
Seek social support
Enhancing social supports is an important part of a successful weight loss. Enlist the support of loved ones and friends to your weight loss endeavor. Other avenues of support may include a positive social network, group or individual counseling, exercise clubs or partners, and work employee-assistance programs. Our Zip Fitness personal trainers are there to support and motivate you a well, so consider reaching out and working with one of our professional staff members.
At Zip Fitness, we care about your health and fitness goals, and we want to provide any kind of assistance or guidance to help you reach them. Stop by one of our many Zip Fitness Locations to see what kind of fitness plan fits your lifestyle.