Holiday After Party
Small Plates Club
Use small plates (instead of medium and large size) for every meal and appetizer. It will cause you to really think about what will fit on the plate so that you are only choosing the best of the best.
Second Plate Zero Tolerance Policy
When you choose in advance to avoid the second plate, you are more likely to savor what you do choose, feel full faster and not have to rely on willpower and discipline.
We need protein with every meal and snack. It’s a great way to boost your metabolism, cut cravings and feel full from real nutrition. Bring some protein with you to a party in the form of a shrimp platter, chicken skewers, or a hummus and nut tray is great too!
One recent study of about 3,000 purchases from 115 coffee shops in New York City found that servings of brewed coffee or tea averaged about 63 calories (including milk and sugar), while the fancier drinks averaged nearly four times more, with 239 calories (dessert in a cup?!) . Changing to simple coffee now could translate into an 18-pound loss over a year in time for next holiday season.
Brown Bag Bonanza
Instead of eating out while running your holiday errands, pack a brown bag lunch or dinner which will be a realistic portion size, less sugar, salt and fat than what you would get at a restaurant.
Slow Down Diet
Especially this time of year, we are rushing through our daily activities, including eating, to create more time. Instead, create a new habit of taking 10 extra minutes to eat. Start with looking at, smelling and being mindful of your meal, snack or treat. Take a bite. Chew the bite for at least 20 times savoring the taste. Repeat until you are full or the food is gone, whichever comes first. Most find that they are more satisfied earlier in the meal, eat less and don’t settle for food they only thought they loved until they really tasted it!
Movement & Exercise
Building muscle is a great way to burn fat. Squats hit most of the muscles in your legs which hold some of the biggest muscles in your body. Protect your knees by not squatting too low and get 25 in per day ~ all at once or a few at a time.
Pushing Up To Slim Down
Basic body weight exercises are simple, equipment free, calorie burning and are known to boost your metabolism. Try push ups, lunges, butt bridges, jump squats, plank, mountain climber, hip crossovers, reverse crunches and burpees. Here is a great link to demonstrate these moves: http://www.fitbie.com/slideshow/27-no-equipment-exercises-you-can-do-home
We’ve all heard that we are more likely to walk an additional 2500 steps when we wear and monitor a pedometer but did you know that equals about 10 pounds of weight loss per year? I know! Don’t just talk about it, go get yourself one, strap it on and get walking!
Park And Walk A Mile
If you are shopping or running errands and can park the car once and walk to each place, you could potentially add a mile or more to your daily distance on your pedometer. “burn calories instead of gas!”
TV Time Out
Did you know that if you do 2 minutes of exercise every time there is a commercial during a 2 hour show or movie, you could burn an extra 270 calories per day or 28 pounds per year ? Instead of fast forwarding through the dvr commercials, run in place, skip, dance, walk up the stairs or anything else that gets your heart rate up.
Self Care & Lifestyle
Sleep Yourself Slim
Scientists asked participants in a University of Pennsylvania study to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery. After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group. Create your schedule to allow for quality sleep. Turn off the electronics an hour before bed and try to get to bed at the same time each night.