9 Tips to Avoid Holiday Weight Gain

Yes, the holidays are here again.  Your schedule has all of a sudden gotten busier.   Holiday treats and holiday parties are in full effect.  Are you afraid of gaining weight this holiday season?  The average weight gain between November and January is 5- 10 pounds.  The “old” you would gain weight this time of the year.  But the “new” you is going to break that tradition!  Here are easy tips to avoid the holiday weight gain and look merry and bright in that holiday outfit.

  1. Track what you eat – Log on to myfitnesspal.com on your computer or smart phone to keep record of what you ate.  This will also help you hold yourself accountable for every single calorie.
  2. Bring and share a healthy dish – If you are going to a holiday party, bring your own healthy dish to share such as a veggie tray, fruit tray, or salad.
  3. Mingle – Do not hover over the food spread at a holiday party, this tempt you to eat much more than needed.  Instead, mingle and talk to other party guests
  4. Pack healthy snacks – Always bring your own healthy snacks whether you are Christmas shopping or at work.  You will be less tempted to eat the sweet treats at the mall or cookies the cookies in the break room
  5. Drinks – Watch your drink consumption if you are going to have an alcoholic, have one glass of red wine.  Most red wines contain melatonin, an anti-oxidant, which means it has anti-aging and cancer preventative properties.
  6. Water – Stay hydrated, it will help curb your appetite and you are less likely to overeat.
  7. Do not skip meals – Just because you had a big holiday party lunch does not mean you can skip dinner.  This will slow down your metabolism.  Continue to eat every two and a half to three hours.
  8. Workout – Keep your workouts on your schedule, even if you only have 20 minutes, it is better than not working out at all.
  9. Keep your goals in mind – Remember the weight loss or fat loss goals that you want to achieve.  Or remember the holiday outfit that you want to show off and look your best.

 

Happy Holidays

10 Foods to Naturally Detox Your Body

Have you overindulged lately?  Do you feel a little more sluggish than normal?  Do not lie.  After a meal, day, or few days of eating whatever you choose, you may want to flush out those unwanted toxins, and give your liver a breath of freshness so it can work properly.  Do not worry, you do not have to starve yourself or drink a particular juice all day to detox, that is so 2009.

Here are 10 foods that you can eat in moderation to naturally detox your body, without fasting.

Water – lots of it, it will help your liver flush out unwanted stuff

Lemons – mix it with water, lots of vitamin C– the detox vitamin, it converts the toxic stuff into water-soluble form that can easily be flushed

Broccoli Sprouts – has lots of detox enzymes and super high in antioxidants

Garlic – filters out toxins (I put minced garlic with my scrambled egg whites for breakfast)

Green Tea – helps increase liver function

Cabbage – helps activate detoxifying enzymes in the liver

Berries – strawberries, blueberries, blackberries all high in antioxidants

Leafy green veggies – chlorophyll protects liver

Omega 3 Oils – Avocado, olive oil, flax seed oil, lubricates intestinal walls

Sesame Seeds – protects liver cells from the damaging affects of alcohol and other damaging chemicals

 

 

 

Let’s Get It Started – Tips for Burning Fat NOW

It is never too early or too late to start burning fat and have the body that you deserve. Do not wait till the New Year.  Do not wait till a new month comes up.  Do not wait till Monday.  You can start now.  No more excuses.

Here are a few simple steps to begin your fat burning journey.  Whether you are just starting out or continuing your healthy lifestyle, follow these easy simple tips to get you started and keep you going.

1).  Get Moving – Here are just a few ideas: walk, run, cycle, hike, swim, jump rope, roller skate.  If you are just getting started, try to do at least 20 minutes of cardio activity.  For the more advanced, incorporate HIIT (high intensity interval training) to your cardio activity.   HIIT offers better results in less time.  For example, run as fast as you can for 30 seconds and rest for 30 seconds.  Repeat for 9-20 minutes.  Basically, intense movement for a short period of time and rest for a short period of time and repeat.

2). Pump Iron – Muscle uses up more calories than fat.  Build more lean muscle and your fat will be long gone.  Resistance train at least 2-3 times per week.

3) Water – Drink water like it is not going to exist tomorrow.  If you have to question, “Am I drinking enough water?” then you probably are not getting enough.  Aim to drink a gallon a day.  Not drinking enough water causes your body to store more fat.

5).  Low Calorie and Vary Calorie Intake – Lower your calorie intake gradually.  My fitnesspal.com is a good website that can tell you how many calories you need in the day to lose weight.  Varying calorie intake every few days also keeps your metabolism working.  When you lower your calories for a long period of time, your metabolism will be stagnant which will prevent from burning fat.  Eat higher calories on some days and low calories on other days keeps your metabolism working and burning fat.

6).  High Protein – Protein feeds your muscles which then helps burn fat.  The body burns more calories when eating protein than eating other carbs or fats.  Some good sources of protein are lean meats, fish, and chicken breast.

7) Low Carbs – The truth is that reducing carbs will help you burn fat.  Stay away from starches and sugar.  Oatmeal and vegetables are good sources of carbs.  Eat carbs in the morning and around workouts.

8).  6 Small Meals Per Day – Eat every 2.5 – 3 hours.   This will keep your body from going into starvation mode, where your body will start to grab energy from your muscles and increase your fat stores.  Your body must have enough nutrients to build fat and burn muscle.  Here is an example of a meal plan:

Meal 1 –Egg whites and grapefruit

Meal 2 – Almonds and an apple

Meal 3 – Fish and asparagus

Meal 4 – 2 tablespoons of peanut butter or egg whites

Meal 5 – Chicken breast with brown Rice

Meal 6 – Protein Shake

9).  De- Stress – Stress can contribute to fat storage, and slow metabolism.  Yoga or  blasting your favorite song are a few examples of stress relief.

10. DO NOT GIVE UP, KEEP GOING – Stop being embarrassed or uncomfortable in your own skin.  Transform your own body and have the body you have always dreamed of having.  There are infinite benefits to living a fit and healthy lifestyle.   Kick that body fat out the door and do not look back.

Fat Loss

The picture on the left was taken after my 2nd baby at 155lbs.  Middle picture at 120lbs and, the picture on the right is my current picture at 108lbs.  This fitness journey is definitely one for the record books.  My usual workout and starve techniques did not work like they did in my college days.  I found a diet and workout routine that was all natural and I did not spend hours at the gym.  My diet of eating clean foods and training eventually became my lifestyle.  Then, the weight and fat disappeared.  Check out my website fatlosslikeaboss.com for the diet and work outs that got me through this transformation.  I’ll also post recipes, tips, workouts, and other guides on this blog to promote healthier living.