Losing Weight During the Holidays

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Presentation transcript:

Losing Weight During the Holidays

TIP 1 Bank Calories Before the Big Feast

 Determine your caloric limits for the entire week in order to reach your ideal weight loss goal.  Now that you know your calorie goals, look at the week as a whole.  If you believe you will be eating more for an extended period of time, then you can plan to bank your calories for a few weeks.  Keep in mind that it takes a deficit of 3500 calories in order to lose one pound per week.

TIP 2 Keep Up Your Workout Routine

 In order to lose weight through exercising, you need 300 minutes of moderate-intensity aerobic activity or 150 minutes of vigorous- intensity aerobic activity per week with 2 or more days a week of muscle-strengthening activities.

TIP 3 Apply Decision-Making Skills

 Know what foods you love more and give yourself a bigger portion of those, while reducing the portions of the foods you can live without.

TIP 4 Be Wary of Beverages

 High-calorie beverages can wreak havoc on a diet.  Try not to use your limited calories on drinks you can consume all year round.  Also remember to keep up the water drinking during the holiday season.  Starting the day with warm lemon water will boost your metabolism and have your body feeling its healthiest for the day.

TIP 5 Enjoy Your Meal

 Although food is a huge component of the holidays, sit down and really enjoy the company of others.  Slower eating allows your body to recognize when it is actually full and signal you to stop eating.

TIP 6 Cook with Health in Mind & Make Healthy Substitutions

Healthy Cooking  Limit added salt  Limit added sugar  Use lots of fruits and vegetables  Focus on other healthy food groups, such as whole grains, lean proteins, and healthy oils Substitutions  Use Greek yogurt instead of canola oil  Use applesauce instead of butter  Used steamed cauliflower instead of mashed potatoes

TIP 7 Go into the Post Holiday Season with Force

 During this period, it is essential to detox and get your body back on the right path.

TIP 8 Use Essential Oils for Weight Loss

Essential Oils to Try Out  Grapefruit oil  Peppermint essential oil  Cinnamon essential oil  Bergamot  Ginger oil

FINAL TIPS  Bring a healthy dish  Try healthier recipes  Think before you bite

Enjoy Your Holidays