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Admit it. You did it. You overate during the holidays. You indulged in fatty meats and savory dishes and decadent sweets. It was delicious wasn’t it? Sure, you felt a little guilty but that didn’t stop you. And what do you have to show for your lack of self control, an expanding waistline and a serious shot to your self-esteem. It’s time to start shedding your holiday weight gain, but where and how should you start? Well, I have five suggestions to kick start your diet and exercise program.
Portion control. Overeating occurs when you eat with your eyes. What does that mean? Simply, you predetermine how much you’re going to eat based on the amount of food you see. You’re so hungry you’re going to eat a foot long sub and chips and a sugary drink. Truth is, a six-inch sub would do the trick, but you’ve predetermined how much you’re going to eat. Plus, it takes your stomach 20-25 minutes before it sends a message to your brain that it’s full. Think of how much damage you can do in that time. Eat slower using smaller portions. A good rule of thumb is to use the size of your fist to determine the size of your portions.
Healthy choices. Yeah, there’s no way around it, you have to eat better which means fresh fruits and vegetables. You have to break your craving for fatty, sugary foods. The goal is to reduce your fat intake by 50% to start. Go through your pantry and dispose of all the unhealthy choices you’ve accumulated (by dispose I mean throw away). Now, make a shopping list. Why is making a list before shopping important? You’re only going to purchase what’s on the list. No impulse buying.
Eat frequently. Along with eating smaller portions and healthier options, eating more 4-6 small meals a day will speed up your metabolism, burning more fat and calories.
Cut carbohydrates after lunch. It sounds simple and it is. You need carbs for energy, so, eating a bowl of rice or large fry at 8pm makes little sense. Think about it, do you need energy to sleep? No, no you don’t, so why are you taking in carbohydrates when your day is done. Eat healthy carbohydrates such as fruits and whole grains for breakfast to give you the energy needed to get through the day. In addition to eating your carbohydrates earlier in the day, start counting them as well. Keep your carbohydrate intake between 120-130 grams a day. You’ll notice a difference in your body in a few weeks.
Sensible exercise. Unless you’re training for a marathon you should not spend 2-3 hours on a treadmill a day. That’s overkill. You didn’t gain this weight in a day so it’s not realistic to think you can shed it in a few workouts. Don’t let yourself think of this as a short term process. You’re in it for the long haul. Your usual 30-45 minutes on the treadmill or stair stepper will suffice.
Try these helpful tips to kick start your weight reduction program. These are simple foolproof steps to begin shedding those unwanted pounds. And remember, set backs will happen but consistency is the key. Stay consistent in your approach and you’ll see your waistline reduce and self-esteem increase.
Source: MayoClinic.com
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