Cover

Preface

FESTIVITY WEIGHT GAIN

Easy To Gain But Difficult To Lose

 

A bite of a mince pie here, an extra helping of pudding there... It all seems so innocent at the time.

 

But as the calorific Christmas extravaganza continues apace, it might be worth bearing in mind that any extra helpings could still be clinging to your thighs and tummy in March.

 

A study has found that extra pounds we pile on over the festive period will take a depressing three months to shift.

 

Excessive: The average Briton consumes 2,300 calories in their Christmas lunch alone - that's 115% of a woman's RDA and 92% for a man.

 

According to research by MSN, for Christmas lunch alone the average Brit feasted on two to three servings, consuming 2,300 calories across one meal. That accounts for 115 per cent of the recommended daily intake for women, and 92 per cent for men - and that's before taking into account the nuts, chocolates and alcohol we consume.

 

According to the MSN survey, three quarters of those polled admit they over-indulge with abandon at Christmas, knowing they will suffer the consequences later as their waistbands begin to bulge.

 

Nutritionist Dora Walsh said the key to not putting on weight over Christmas might be to eat slowly. Keep moving over the festive season to prevent too much weight gain. She said: 'You can still enjoy your food at Christmas without going overboard and gaining weight.

 

"They key is to eat slowly and enjoy what you are eating without over filling, and also stay active over the Christmas period to help burn off any excess calories.

 

'It's about moderation, which will help avoid the extremes of gorging at Christmas and starving after.

 

'Any post-Christmas diet plan needs to be sensible and balanced because crash diets don't work and quick fixes won't last.'

 

Office worker Rachel Taylor told how she knows she will pile on the pounds thanks to festive excess - and that it will be a while before she manages to slim down again.

 

The 27-year-old, of Southampton, said: 'I like to keep trim but I'm not obsessive and I do make an exception for Christmas.

 

'Overindulging usually means I put on a few pounds and, because I don't believe in crash diets, it usually takes a month or two for me to lose it all.'

 

BEATING THE FESTIVE BULGE

 

One portion of Christmas pudding comes in at 400 calories. One portion of Christmas pudding with a dash of cream comes in at 450 calories. Those delicious little Celebrations or Heroes chocolates - so small they don't count, right? - Total up to 400 calories for just ten chocolates.

 

In this book we shall be considering ways of handling weight loss and ways to prevent weight gain during the yuletide seasons.

 

Enjoy your ride!

You Can Eat Drink--and Still Shrink!

 

For weeks, you have tracked your food and exercised regularly to improve your health and alter the shape of your body. More than a "diet" or a fitness fad, you've created real lifestyle changes and built the confidence that you can stick with it for the long haul. So why is the Christmas holiday season so intimidating—even scary—for so many?

 

The answer is complex. Sure, there's the food. Unlike other food-centric holidays like Valentine's Day or Halloween, the Christmas holiday season lasts for over two weeks. There are more parties, more potlucks, more food gifts, more chocolates, more cookies and well, just more everything! And these temptations won't be going away any time soon. Then there's the stress. Buying gifts, volunteering, decorating, cooking and party hopping often take the place of cooking healthy meals at home or hitting the gym. Like an infant sitting on Santa's lap for the first time, it's no wonder we're scared of the holidays and the infamous weight gain they encourage. How can we keep up with a healthy diet and fitness program—let alone lose weight—with all of this going on around us, day after day?

 

That answer is simple: Stick with your plan. You've overcome temptations and slip-ups before. Every day poses challenges, yet you remain strong and continue to make progress toward your goals. Why should the holidays be any different? If you want to lose weight this month, you can. You just have to choose to stay in control, one day at a time. Here are 20 tips that will help you keep holiday weight gain at bay and lose a few pounds by new year. 

 

  1. Track your food. That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These "hidden" calories are easy to gloss over but can really add up. Plus you know from experience how it helps you to lose weight and eat better. If you do nothing else during the holidays, track your food diligently every day.

 

  1. Plan your holiday meals. A continuation of tip #1, plan your meals and snacks in advance so you can enjoy your favorites and still stay on track. Before you head to another party or sit down for a holiday dinner, pre-track your food for the day. Find places to cut back on calories in order to splurge a little more on your holiday meal, for example. Decide which foods you'll have (and how much) and use your Nutrition Tracker to stay within your calorie range.

 

  1. Look up calories before you bite. Use SparkRecipes.com to calculate the nutrition information in your favorite holiday foods so you can add them to your tracker. If you really want to eat a cookie from a co-worker, open your Nutrition Tracker first and decide whether it fits in with your plan (see #2 above).

 

  1. Make fitness a priority. I like to remind people that food is only one part of the equation that determines whether you'll lose or gain weight. Fitness is just as important. Don't let your workouts go by the wayside. If anything, you should be trying to work out more than before to curb weight gain and extra eating. Just remember this: Burn it (exercise) to earn it (extra holiday calories).

 

  1. Schedule your workout like an appointment. You wouldn't miss work, a doctor's appointment or an important meeting to bake cookies or do some holiday shopping, would you? Add your workouts to your calendar so that other obligations don't get in the way of your gym time. Tell your friend that you'd love to bring some cookies to her party but that you won't arrive until after your fitness class is over.

 

  1. Bring your own food. This is a great tip if you're heading to a party and don't know what's in the food (or how it was prepared). Pick a healthy, low calorie recipe that you can bring. And no matter what kind of food is there, you'll have at least one dish you can eat with confidence.

 

Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting. And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit."

 

  1. Limit alcohol. It lowers inhibitions, making it more likely that you'll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. If you can party hop without drinking at all, you'll be better off. If you must drink, nurse your glass slowly, choose diet-friendly drinks, and limit the number of servings. Oh and yes, alcohol does

    Impressum

    Verlag: BookRix GmbH & Co. KG

    Texte: Shekinah Publishing House
    Bildmaterialien: Shekinah Publishing House
    Tag der Veröffentlichung: 15.03.2016
    ISBN: 978-3-7396-4322-9

    Alle Rechte vorbehalten

    Widmung:
    Dedicated To A Spiritual Daughter Doris Priceless Daniel

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