Just Weighing In And Moving On

Here's how to survive your Christmas feast with waistline intact:

2011-12-05T17:40:00.000-05:00

The average weight gain of the year is from Thanksgiving until January 2, when the month of culinary atonement begins, is seven pounds. Too many Christmas cookies lying around the office and too much alcohol at company parties, I presume.

However, I maintain you can maintain your current weight and even shed a few pounds during the next six weeks...and still go to all those parties!

Remember, the cornerstone of the Meltdown weight loss plan is to graze, eating five small but healthy meals a day. When is that easier to do than during the holidays when good food (as well as bad) is everywhere?

Here's how to survive your Christmas feast with waistline intact:

Remember the Meltdown 40-40-20 rule.
A healthy Meltdown meal is composed of 40 percent lean protein, 40 percent complex carbohydrates and 20 percent fat. This is the optimal chemical cocktail to jump start your lagging metabolism.

Avoid sugar.
I don't have to tell y'all, my faithful readers, that sugar is as addicting as cocaine. Do your best to avoid all sugar and aspartame at this meal. Leave the sugar out of the tea. Don't drink sodas. No wine or beer, if humanely possible. And, if your will power holds, skip dessert. (You should be so full by then you won't want dessert!)

Eat a healthy breakfast if your Christmas meal will be at lunch. Eat a healthy lunch if you're going to feast for supper. Portion control will be easier this way.

Drink up to eight glasses of ice water Christmas Day.
Why iced? Because your body has to burn fat (yeah!) to heat the frigid liquid to body temperature. That takes calories. Besides, water will fill you up and helps you flush toxins.

The Meltdown cheating rule:
You can have one contraband substance every fourth day and not impact your weight loss program. I'm going to make next Thursday my cheat day and treat myself to one piece of pumpkin pie, no whipped cream. I'm going to enjoy it and not feel guilty!

Work out before the big meal.
My health club is open from 8 to 8 on Christmas Day. I'll use the rowing machine and do some weight training while dinner is in the oven. If your health club is closed, why not take the dog for a brisk walk? Even vacuuming the floors, sledding, shoveling snow or raking leaves can get your heart rate up.

Working out up to 90 minutes before the meal will keep your metabolism raised for at least four hours. Your body will be able to process the meal more efficiently.

If possible, graze.
Even if your family sits down as one unit to eat Christmas dinner, you can still nibble the minute you arrive. At my house the meal is a buffet. We graze on appetizers and watch the first two quarters of the football game. During half-time we eat. Then we nibble some more until the final two minute warning. That's when I make coffee and the eat dessert!

We spend six hours together eating a little here, a little there. That is the best way to fuel your body because it removes the rollercoaster highs and lows caused by too much, then too little blood sugar.

P.S. You can hate football and still graze all day! Or pick a team against everyone else to argue over the game, keep that heart racing!

If you can handle caffeine, drink black coffee.
If you look at the ingredient labels of most "diet aids," they are primarily caffeine. Caffeine causes your body to raise your basal metabolic rate, which in turn allows you to burn more fat. If you drink a cup of coffee with each holiday meal, that should stoke the fat-burning fires.

Make sure the coffee is black, however. Cream and sugar negate the positive benefits of steaming java.

If you're the chef, make sure the meal is a healthy one.
Why clog arteries if you know better?

On top of Christmas dinner, the Christmas parties are ahead. The same rules apply. You can make liquor your cheat instead of dessert. There will always be at least one healthy thing to eat at any Christmas party even if it's just pretzels.

Sadly, stress raises your metabolism. If you get super stressed trying to do everything by Christmas, you may just lose weight in spite of yourself.... if you stay away from those dang cookies!! :)

HAPPY HOLIDAYS

HOT Winter Workout Ideas

2011-12-03T17:48:00.000-05:00

It's freezing cold outside, it’s dark when you get home, and you're still recovering from those extra holiday calories you put away over the last couple weeks and worried about the weight you may put on this last month of the year. That’s a pretty good excuse to sit inside by the fire, snuggle up with a mug of hot chocolate, and watch the boob tube, right?

Wrong!

While it's tempting to turn into a couch potato in winter (30 percent of people don’t exercise at all during the winter months), it's also a good time to take a deep breath, wrap up in warm clothes, summon your adventurous spirit, and get out into that crisp invigorating air. Exercise can help you shed those holiday pounds, keep off new ones all while increasing your overall health and quality of life. And, keep in mind the winter bonus: you actually burn more calories exercising in winter because your body has to work hard to keep itself warm.

Here then is a quick rundown of winter sports that can keep you in top form-- so that when you are snuggling by the fire, it’ll be as a reward after a fun outdoor workout.

Walking/Jogging
A regular walking or jogging program can benefit you by decreasing your blood pressure, resting heart rate, and cholesterol, while increasing your metabolic rate and ability to burn fat. Wind, snow, and cold needn’t slow you down if you dress appropriately with layers to keep you warm and reflective clothing to keep you visible on dark days. Be sure to stretch and warm up your muscles first, since cold temperatures make your body less flexible and more prone to injuries. Wear shoes with deep traction to prevent slipping on wet or icy roads. Finally, find yourself a workout buddy who’ll help keep you motivated—it’s a lot easier to roll out into the cold when you have a committed friend waiting.

Snow Hiking
A step up from walking or gentle jogging, walking around in snow, especially deep snow, can be great exercise, too. It requires more effort from legs and heart than simple walking, and the only additional equipment needed is good, insulated boots that will keep your feet dry and warm.

Snowboarding
Burning anywhere from 250-630 calories per hour, snowboarders are known for having tight abs. But balancing on this board also works the glutes, thighs, and even arms.

TIP:: Look for beginner packages that include lift pass, equipment rental, and lesson. Prices range from $99 for three days to $40 to $70 for each day, depending on your level and the day of the week. Renting equipment (snowboard and boots) can range $20 to $30; lift passes cost $35-$55. As with any vigorous activity, stretch before you start sliding.

Downhill Skiing
A power activity that helps improve muscle strength and endurance through high-intensity exercise, downhill skiing burns about 300 calories an hour and targets every muscle from your abs down. It’s a lot of fun, but pricier than most winter sports: lift ticket ($35-$55), boots ($200-$400), poles ($50) and skis with bindings ($400-$600).

TIP:: You’d be wise to rent equipment to start, and most hills offer daily rentals for all sizes. If you do decide to buy, check with used sports equipment stores. Ski fanatics often sell their equipment after only a year, so you can get the-almost-latest models at slashed prices.

Snowshoeing
With almost 5.9 million participants, this hybrid of running and cross-country skiing is one of the fastest growing winter sports! Exercisers of all fitness levels can work at their own intensity level, increasing stamina and toning leg muscles. There was a time when snowshoes looked like big tennis rackets, but times have changed. Easy to transport, the shoes pack away in much less space than skis or sleds, and provide a great aerobic workout — burning anywhere from 360 to 860 calories an hour, depending on your speed and the depth and packing of the snow.

Snowshoeing is a great way to condition for running. These movements are similar. Snowshoes add resistance, yet there is less impact on joints. In fact, research shows that runners who substitute snowshoeing for winter training improve their running fitness over those who choose running as their primary winter activity. As with any exercise, it’s important to stretch before you step out in the snow, particularly since snowshoeing may require a wider stance that can strain hip and groin muscles.

Other than the snowshoes themselves and a pair of waterproof hiking boots, no special equipment is necessary. You can rent snowshoes for around $20-$30 a day, or buy your own from about $100 to $260. If you expect to be a fairly regular user, it may be worth your while to invest in a pair.

Cross County Skiing
Like snowshoeing, cross country skiing is an aerobic sport that works all body parts (especially your biceps, glutes, hamstrings, triceps and quads) without stressing your joints. Burn 560 calories hour or more with a brisk cross country ski excursion. You can ski almost anywhere: a trail, conservation area, local park, or even a farmer's field. As with snowshoeing, you can make your workout gentle or vigorous, and you can rent equipment for less money until you’re sure you want to purchase (new skis, boots and poles average about $250).

Lose Weight Over The Holidays! What? Yes I said it!

2011-12-01T17:31:00.001-05:00

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 winter holiday season so intimidating—even scary—for so many?

It's the food! Right? The winter holiday season lasts for weeks. There are more parties, more potlucks, more food gifts, 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 home-made meals or hitting the gym. 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?

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.

2. 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.

3. Look up calories before you bite. Use Myfitnesspal.com or a similar site 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).

4. 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).

5. 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 Pilates class lets out.

6. 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-cal 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.

7. 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 contain calories, so add every drink to your Nutrition Tracker.

8. Re-gift treats and food. Of course, your loved ones mean well when they give you delicious food and candy gifts. But just because they give them does not mean you have to eat them! There are plenty of opportunities to re-gift food gifts over the holidays: bring them to parties, potlucks, and other get-togethers. Or, donate store-bought foods to a local food pantry or hospital to spread the holiday spirit to others. Take home-baked goods to a homeless shelter.

9. Bring your food to work. If you feel guilty about re-gifting, do as the SparkPeople employees do. This time of year, our kitchen fills with all sorts of candy, sweets and other food gifts that people simply don't want or would rather not eat. Share it in a communal space like the office café for others to partake of as they choose.

10. Don't make mountains out of molehills. It's easy to go over your calories one day and feel like a failure. But remember that it takes much more than one day of overeating to thwart your progress. Accept your slip-ups, learn from them and move on. It is OK! It happens to everyone!

11. Add 10 extra minutes of cardio to your days. Some experts say that adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra holiday eating. You can spare an extra 10 minutes, right? Even if you can't fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work. Or you can try SparkPeoples 10-mintue cardio videos to torch those extra calories in one shot.

12. Maintain your active lifestyle. Remember that "running" errands isn't the same as running—or exercising. But the more activity you can add to your days (in addition to planned fitness) the better off you'll be. Try the best activities of the season, like sledding, snowboarding, ice skating, hiking, snowshoeing, and more.

13. Keep an emergency snack on hand. Stashing some healthy and portable foods in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods. This is a good idea when you're hungry at work and cookies sound tempting, or when you're shopping late at the mall and hear the food court calling.

14. Watch your portions. There's nothing wrong with enjoying some once-a-year favorites if you keep your portions in check. Sometimes just a little taste is all you need. Use this handy portion guide by SparkPeople to estimate portion sizes when eating at parties and holiday dinners.

15. Focus on people. Isn't that what the holidays are all about? At parties and gatherings, enjoy the good conversation and activities instead of hovering around the food table. Create lasting memories that don't revolve around eating, and you won't feel like you're missing out.

16. Drink your water. Recent studies found that when people drink more water throughout the day, they end up eating fewer total calories. Water and water-rich foods can help fill you up longer. Keep a cup of water in hand at parties, sip water between bites, and meet your daily quota to help prevent overeating.

17. Wake up with exercise. People who exercise first thing in the morning are more likely to exercise regularly than those who exercise later in the day. Even if you're not a morning exerciser now, a.m. workouts might be the best way to squeeze fitness into your days before other things come up. Plus, when you exercise first, you're less likely to overindulge with food later.

18. Don't act as if it's your only chance to eat. With every food that crosses your path, remind yourself that you'll have plenty of chances later to eat. Forgo the "last supper" mentality. Honor your true feelings of hunger and fullness, and if you're not hungry or in the mood for a certain food, don't feel obligated to eat it. Be a (polite) food snob. Don't waste calories on a treat you don't really like or that isn't very delicious. If you accept a co-worker's cookie or Aunt Mary's bacon salad, but it's not very tasty, stop eating it. No one will fault you for saying you want to just have a taste.

19. Slow down. Savor your food and the experience of eating. You'll eat less, feel more satisfied, and recognize feelings of hunger before it's too late.

20. Keep your eye on the prize. Before you take a bite or hit snooze instead of hitting the gym, remember your goals. It's going to take work to get there and survive the holiday season. Before you act, ask yourself, "Will this help me get where I want to go?" If not, make another decision. And remember that YOU are in control during the holidays, not the other way around.

Here's to staying fit, looking great, and reaching your goals all month long!

YOU CAN DO IT!!!!!!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1241