Holiday Eating and Weight Loss: 4 Lessons Learned

I made a big discovery in the land of permanent weight loss. Even after maintaining my weight loss for five years (which signals "permanent weight loss" in the medical community), I still struggled at holidays. And, in my coaching practice, clients bring their struggles into their coaching sessions and holidays are often a very tough time for them when they are addressing their excess weight.

Now, however, after more than 12 years into maintaining weight loss, this holiday season is remarkably different.

Instead of forecasting and planning, which I once felt helped me "combat" the abundance of food so prevalent this time of year, I feel a complete absence of worry.

Certain foods used to "hum" or "buzz" around me. They captured my attention, called my name, or, it seemed, stalked me! When I was heavily (very heavily!) invested in dieting, holidays meant binging and regretting for weeks. It meant fighting and struggling and denying and it was damned painful.

I didn't live near my family and my trips home were fraught with fear, which poisoned or wiped out the good feelings of a visit people I was truly looking forward to seeing. Everyone wanted to see me and, in my family, "seeing me" meant feeding me.

During my Diet Days, food had power because I couldn't resist it. I wasn't at choice when I was near it.

Holiday "buzz" food included all my favorites, usually from old family recipes. Ah! the power of traditions! I could not imagine a holiday without these treats. Deep down, as I later uncovered, I nurtured a deep feeling that I'd never, ever be able to overcome the irresistible allure of food.

Because I equated losing weight with being deprived all the "buzzy" foods I loved, I developed a love/hate desire/resistance relationship and, with those opposites pulling at me, my excess weight wasn't going anywhere. It was sticking around, enjoying the utter lack of progress.

But, when I stopped dieting and started listening to my body, I discovered some interesting things.

1. Many of the foods I had categorized as "delicious" or "one of my favorites" didn't even taste good anymore. Why did I once love that Christmas candy my mother made which actually, if I stopped eating from memory, tasted like mouthwash? And the fudge she made? Overwhelmingly sweet.

2. Food promised, but never delivered, a feeling of love, family, connection, meaning and belonging. Conversely, when I feel love, family, connection, meaning or belonging, I could care less about food. It was just the promise that lingered out there, never delivered.

3. As I lost weight, I actually became pickier about what I ate, but everything tasted better. I enjoyed food more. I respected its power to energize my body.

4. I became less attached. I let go mentally of all the power I'd attributed to food. I didn't prescribe meanings or blanket statements like: "I can't eat that" (which actually meant "I don't deserve (fill in the blank).") I didn't try to make myself into the "good girl" or the "weight loss saint" by indulging in the drama of denial.

With my body making the decision about hunger, satisfaction and stopping, I ceased to judge and value food in the way I did when I was gaining weight.

Ultimately, I've come to this day, this year, this holiday season. I feel a freedom I've never felt before. Even though I was scared I would have to give up the foods I loved, the "buzzy" foods, I have given them up, and feel no resentment, no lacking, no void.

I am not interested in them anymore.

It's an irony that they disappeared, when I so feared that happening. But they didn't disappear because I forced them, or plotted against them, or guilted them away. The path was different than a battle.

They do not have the same meaning, or power. I was making that up. What do you make up around food and the holidays?

Pat Barone, CPCC, MCC, earned her title "America's Weight Loss Catalyst" by coaching thousands of clients toward permanent weight loss. Her status as an expert is heightened by her own personal weight loss success. Through her company, Catalyst Coaching(TM) LLC, she offers seminars, workshops and retreats focusing on permanent weight loss. Get her free 5 part series - Key Lesson for Permanent Weight Loss athttp://patbarone.com/5-key-lessons-permanent-weight-loss

Article Source: http://EzineArticles.com/?expert=Pat_Barone

5 Most Common Weight Loss Myths

Many people have embraced several food myths in pursuit of healthy weight loss diet. As a result, many people have had to live with resistance to weight loss while others have continued to gain weight. Some of the myths include

• Skipping meals is an effective way of losing weight and dieting - However, research reveals that skipping meals and particularly breakfast is more likely to result in overweight. With skipped meals, a slowing of body metabolism is experienced. This happens in order to preserve stored calories through the process of slowing their need. There is also evidence that skipping meals often results in eating more the next meal or worse still snacking.

Therefore, it is important to consume three regular meals. In case you are working on losing weight, you can consider eating small portions of weight loss diet.

• People inherit a state of being overweight - Most of the experts have proven that genes play an important role in determining the weight of an individual however they have not explained the rapid cases of obesity reported in recent days particularly in the western world. According to the studies that have been conducted, obesity stems from the poor lifestyle adopted such as eating poor diets and failing to exercise. Therefore, making a lifestyle change that involves eating a healthy weight loss diet and exercising can help the family to shift their pounds.


• Dairy products are unhealthy and fattening - On the contrary, dairy products including milk, yogurt and cheese are packed with essential nutrients that play an important role in keeping the body healthy. These products offer a good source of some B vitamins, protein and zinc. They are also packed with calcium, which helps in building strong, healthy bones. With stronger bones, you will be less likely to suffer from bone thinning diseases such as osteoporosis during your later life.

Furthermore, dairy products do not have to be fattening; there are many low-fat products including semi-skimmed and skimmed milk, reduced fat cheeses and low-fat yogurt. Therefore they can be considered in a healthy weight loss diet.

• Carbohydrates are not good for you - This is not true considering that the body utilizes carbohydrates as a primary source of food. Carbohydrates feature about half the calories amount per gram compared to fats. The problem with many people's diet is that it contains many simple carbohydrates such as high-fructose corn syrup and sugar. When people eat low carbohydrate diets, they eliminate high calorie carbohydrates resulting in loss of weight.

However, this type of weight loss does not last for the majority of people. Research shows that eating a weight loss diet that is high in complex-carbohydrates and low in fat is good; furthermore, it offers the best way of losing weight.

• Food eaten late in the night inhibits the process of losing weight - Many people believe eating late in the evening results in the body storing more fat. However, the fact of the matter is that consuming many calories during the day is the reason for the dieting downfall. Therefore, a weight loss diet that contains fewer calories to burn daily you will be in a position to lose weight irrespective of the time you consume the calories.

For much more information on how to lose weight properly, visit my website today.

You can find it at: http://www.Workout-Routines-For-Men.com.

TL Kuhn is the owner of TLK Online Solutions. You can be sure that all of the products that I promote have been carefully researched and are of the highest quality.

Article Source: http://EzineArticles.com/?expert=T_L_Kuhn

Easy Cheap Exercise Ideas For Weight Loss

Exercise is a significant factor in weight loss whether we like it or not. Let's face it, most of us are in the "or not" category, me included. I know I should go to the gym but the cost is a consideration and also the time as well as the fact I feel a little self-conscious doing it in front of people who are avid gym users. But when we are starting out in our weight loss adventure we don't need to go to these lengths, not to mention a few of us would need to go to the doctor to make sure what is safe and what isn't in the form of exercise. The answer to this is to find easy cheap exercise ideas for weight loss for our everyday lifestyle.

Exercise can get boring, so one important thing is to find an exercise plan that will keep us interested and make it enjoyable. Finding this interesting exercise plan will make us more likely to do it without even thinking about it eventually. Now, walking is a great way to exercise and lose weight because it isn't overly strenuous and you'll be losing calories without really thinking about it. Like the gym though, it isn't always convenient and it can be cold and wet, so we need things to do at home also in replacement so at least you can listen to your favourite music or watch television whilst you're exercising.

Staying at home to exercise for many people is the key to success and as much as going out walking or going to the gym is the ultimate exercise it isn't as I have said practical for a lot of people and you shouldn't feel bad for this or think that's the end of it as there is plenty you can do at home.

Firstly finding somewhere to exercise at home isn't difficult, if you have a garage or a spare room this is great, but if not, your living room is just as ideal and there are plenty of motivational tools in there to use such as the television or stereo system which can give you easy cheap exercise ideas for weight loss. Putting on your favourite music on music channels or music system can inspire you and can have a really positive effect on your motivation.

So you've got your room sorted out and your music, you're nice and warm and haven't had to dress up, get in the car and drive miles down the road.

You don't need to have fancy equipment to get going and there are cheap things you can get or maybe already have in your house you can use to exercise.

• Do some star jumps to your favourite music

• Dancing along can be great. Get others in your family to join in for some fun. Losing pounds off your weight whilst dancing around having fun is the best way for losing calories

• A balance ball is a great tool to use and can be fun as well as being cheap to buy

• If you have weights they are also great, or if not, use tins of beans. The point isn't to gain loads of muscle by pumping iron but to have a little weight in your hands as you do your exercises which will help add a little more without exceeding your limits. You do actually feel the tins after a while I know as they are what I use. Try it now, get a tin hold your stomach muscles in and raise your arm up and down as you would with weights, I guarantee after a while you'll start to feel it

• A Yoga mat is good and you can pick up DVDs for next to nothing these days, not to mention there are programs on television for free that do exercises with you, Yoga and practically anything you want.

• A stationery bicycle is a great exercise tool. You can put it anywhere in the house you want and use it watching the television even reading a book!

• I like to shadow box a little and that really gets me going and doesn't cost anything, and doing it with your trusty tin of beans is even better. You'll find this one really gets your heart rate up. I love doing it.

I won't list exercises here to do on your mat and explain how to do them because I am not an expert and it would be better for you to listen to the experts on how to exercise using your stomach muscles properly etc. which is what I do.

Just have a think about anything you can do enjoyable which could help you shed a few calories, you'll be surprised at what you do in your everyday life that raises your heart rate and just doing that a bit longer can have a real positive effect. Once you get into a routine after a few weeks you'll look in the mirror and see a difference and you'll want to do more. Whatever you do, you'll find that building it on the foundation of activities you enjoy is the key to developing a lifetime of fitness.

For loads more tips on weight loss visit my site at http://www.dontweightgetslim.com/blog-2/ where i'll be with you all the way with your weight loss plan. As I am losing weight too I am always keen to find good easy ways to lose weight without changing my lifestyle too much.

I'm also giving away a free ebook for more effective weight loss strategies at http://dontweightgetslim.com

Good luck

Article Source: http://EzineArticles.com/?expert=Matt_A_Hill

10 Surprisingly Easy Holiday Weight Loss Tips

The holiday season is filled with tradition much of which involves getting together with family and friends - and eating. Without a doubt, this time of year poses a real challenge when it comes to watching the waistline. Large amounts of high calorie foods are everywhere and it's not so easy to make it through the season without going up a pant size or two. And yet, with a desire and a plan you can avoid gaining weight this year; and maybe even lose some.

There are many ways to keep your calorie intake under control during the festivities. Check out these surprisingly easy holiday eating tips and strategies. Don't gain weight this holiday season!

1. Serve leaner options. When you are hosting a get-together, modify the menu to be leaner and more nutritious. Start by serving lighter appetizers. Modify your favorite recipes by substituting lower fat ingredients such as low-fat or fat-free yogurt and sour cream. Use fruits and vegetables with dips and spreads, instead of chips or crackers. And for the main meal, be sure to include a few nutritious lower-calorie side dishes like fruits, vegetables, baked sweet potatoes, and wild-rice stuffing.

2. Bring something lean. When you are an invited guest, offer to bring something. Prepare a lower-calorie main dish or dessert. For example, make a fat-free stuffing by substituting broth for the margarine or butter in your recipe. It tastes just as good. You can also add more celery and onion to your recipe to increase the vegetables and further reduce the calories per serving. For a calorie-conscious traditional dessert, try lightening-up your favorite pumpkin pie recipe by using evaporated skim milk and egg substitute. Make it with the traditional single crust or lower the calories even more by eliminating the crust. If you are making a crust-less pie, be sure to spray the pan with nonstick cooking spray before pouring in the filling. This will prevent sticking and make it easier to serve. Top each slice with a dollop of fat-free whipped topping. Yum!

3. Take charge. If you are staying with family or friends during the holidays, ask them if you can have some space in the refrigerator to keep your essentials. Bring a few key foods with you such as lean deli meats, apples, baby carrots, cottage cheese, nonfat cheese sticks, yogurt, or whatever it is that will help you stay on track and avoid weight gain.

4. Look before you eat. Survey the entire table before you take any food. Decide what foods are worth eating and which ones you can skip, and then stick to that decision. Why waste calories on foods that you can have anytime of the year?

5. Plan ahead. Never go to a party hungry. Hunger and low blood sugar can lead to overeating. Before you leave home eat something light. For example, have a serving of fruit, fat-free yogurt, a small whole grain granola bar, or a bowl of vegetable soup. If you arrive starving, you'll be more likely to overindulge.

6. Watch what you drink. Alcoholic beverages pack a caloric punch so if you're drinking alcohol, stick to lower calorie options such as light beer or wine spritzer. Punch, eggnog, and mixed drinks can have up to 500 calories per cup. Try this strategy: sip a large glass of water between every alcoholic drink or non-alcoholic punch or eggnog. This will help keep you hydrated and you'll drink fewer calories by the end of the night.

7. Focus on socializing. Find a comfortable spot away from the food and focus on the people instead of the eating. Don't hang out near the buffet table. Make a clear-cut decision to distance yourself from all of the goodies. Remember - it's your choice to overeat - or not.

8. Watch your portion sizes. When it comes to traditional holiday foods, in most cases, less is better. Enjoy your favorites but take small portions, eat slowly, and savor the taste and texture of each and every bite. Make a conscious effort to stop eating before you feel full otherwise you will end up overeating and feeling stuffed.

9. Just say No Thank You. You may feel pressured to eat as people keep putting food in front of you. Politely say, "No thank you, I've had enough. Everything was delicious but I couldn't eat another bite". This works every time. It's direct, yet polite. The host/hostess will appreciate the compliment and you will avoid overeating out of guilt.

10. Keep up with exercise. Exercise will not only help burn calories during your workout, it will rev up your metabolism throughout the rest of the day. Another added benefit of exercise is that it boosts endorphins; and when your endorphins are high, you'll cope better with all the stress that makes the holidays what they are.

Bottom Line: If you find that you need extra support during this hectic time of year, give me a call. Staying motivated to lose weight can be extremely challenging during the holidays. I can help! My passion is working with people yearning to be thinner who have spent years failing at one diet after another. I incorporate scientifically-based nutrition and health information with specific techniques and strategies proven to be effective in motivating change.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeconsult

Article Source: http://EzineArticles.com/?expert=Lorraine_Matthews_Antosiewicz

Secrets To Healthy Weight Loss

Are you looking for healthy weight loss secrets, or the next weight loss gimmick? There are many fad diets, crash diets, and weight loss gurus on the internet today. Each has the "best", the "easiest", and the "fastest" way to lose weight. But the question that you should ask before starting one of these plans is "is this a healthy way to lose weight?" What is the point of losing weight to fit into those skinny jeans if you are compromising your health in the process? You may fit into the jeans, but no one looks good when they are ill. 

Below you will find the secrets to losing those pounds without losing your health.

Get Plenty Of Sleep 

If you are up all night, or spend the night tossing and turning, then your body suffers as well as your life. You reach for the caffeine and sugar to get you going in the morning. You are running late so you don't eat a healthy breakfast, instead grabbing some fast food, or even skipping breakfast. Your mood is negative and you just don't feel like doing anything. People that don't get 7-9 hours of sleep regularly weigh more than people that do sleep well.

Don't Skip Breakfast 

Your metabolism is what controls how fast your body burns calories. After sleeping all night, your metabolism is very slow. If you want to lose weight, then within an hour of waking, you need to eat breakfast. Breakfast comes from "breaking the fast", which is what you body experiences as you sleep, fasting. Eating within one hour of waking jump starts your metabolism and you burn more calories throughout the day than you would if you skipped breakfast. Just make sure to pick something healthy and with nutritional value, like scrambled eggs and oatmeal, instead of empty calorie laden foods, such as doughnuts, danishes, and coffee cake. It sounds counter intuitive, because you believe that if you skip breakfast, then that means you eat less calories during the day. But the truth is that those that eat breakfast end up eating less throughout the day. You will also make better nutritional choices because you will not be battling cravings.

Eat The Right Foods 

Wanna boost your metabolism and burn more fat? Then you should add some of the following foods to your daily diet. Some boost metabolism, some help flush fat, and some help build muscles. The more muscle you have, the more fat your body will burn. But all have additional nutritional benefit, such as being high in calcium or omega 3. Just remember, all things in moderation. Try these foods: pecans, pistachios, walnuts, almonds, cashews, macadamia nuts, hazelnuts, Brazil nuts, flaxseed, grapeseed, mustard seed, celery seed, chia seed, pumpkin seeds, sesame seeds, hempseed oil, wheat germ oil, canola oil, olive oil, safflower oil, sunflower oil, cottonseed oil, chia seed oil, avocados, mushrooms, hot peppers, apples, pears, citrus fruit, dried fruits, olives, kale, turnip greens, mustard greens, collards, bok choy, broccoli, celery, celery seed, marjoram, mustard seed, basil, thyme, garlic, cinnamon, ginger, oats, whole grains, brown rice, beans, sage, parsley, rosemary, lean meats, sardines, salmon, tuna, herring, spirulina, quinoa, lowfat yogurt, dark chocolate, vinegar, and purified water.

Losing weight is easy. There are thousands of fad diets and weight loss plans out there. But if you are searching for the right way, then follow the secrets to healthy weight loss. Not only will you melt the pounds away, but you will also feel better and be healthier.

Felix Makmur is the owner of Weight Loss Secrets where he shares free tips and information on how to lose fat, build muscle, and live a fit and healthy life. Download your FREE Report "Extreme Weight Loss Secrets Revealed!" worth over $37 at http://www.weightlossfitnessonline.com

Article Source: http://EzineArticles.com/?expert=Felix_Makmur

Yoga Asanas for Weight Loss

There has been an explosion of interest in yoga to reduce weight. Asanas, is a Sanskrit word which means pose. Hatha yoga which is often referred to as power yoga often consists of a series of poses designed to warm, stretch and tone the body. Traditionally, yoga was originally a spiritual practice, mostly taught by and performed by men in India and consisted of a meditation practice designed to elevate your level of consciousness.

Yoga spread to the West in the last century and the meditation aspect of the practice has evolved into an athletic workout that is often at gyms and yoga studios where mostly women practice together in a large group. Often the goal of the student is to get more toned, more flexible and to relieve stress and tightness. There are many different styles of yoga which range from restorative and meditative to physically vigorous, challenging and demanding.

The most popular style is hatha yoga and typically most of these classes have set poses which often start off in mountain or a standing pose after a short meditation or invocation. The next pose is usually a forward bend, followed by plank pose, which is basically a push-up. Sometimes this yoga asana for weight loss is followed by a low plank, also called chaturunga which is one of the most difficult poses since it requires a high amount of upper body strength.

It then moves on to a pose called upward dog which is a deep arched backbend pose performed while on your stomach on the floor. The student then moves into a downward dog which means they lift their knees off the ground and using their hands and feet they are pushing away from the ground and putting their weight into their thighs and hips.

From downward dog, the student then steps one foot in between their hands at the front of the mat and come to a standing lounge while curling their toes and staying on the balls of their backfoot while balancing on the front flat foot. The next yoga asana for weight loss is usually warrior pose which is a wide-legged standing pose which is also an intense hip opener while strengthening the legs and toning the arms. Often the next pose is triangle pose which is another wide legged standing pose and one arm is reaching up toward the ceiling and the other arms is lengthening towards to floor.

Often the sequence repeats back to the first mountain pose to start the sequence again which has proved to be very transformative for yoga weight loss.

Jasmine Kaloudis blogs about holistic lifestyle topics such as yoga asanas for weight loss and gluten free cupcake recipes on her blog.

Article Source: http://EzineArticles.com/?expert=Jasmine_Kaloudis

Summer Weight Loss Guide

Summer is officially here and it's time to ramp up your weight loss efforts. If you are finding it difficult to get started or to stay motivated and achieve your ultimate goal, these easy tips might reenergize your weight loss plan.

Don't Diet, Eat Sensibly

New results of long-term research has revealed that when it comes to calories, what you eat does make a difference. In a study that tracked the results of two groups of people eating either a low fat or a low carbohydrate diet, it was found that those who limited their carbs not only lost weight more quickly, they kept it off years later, particularly in the problem abdominal area. This is an important finding that shows just how detrimental carbohydrates can be to your weight loss goals.

The good news is that summer is the perfect season for loading up on healthy, in-season fruits and vegetables while avoiding breads, pasta and sugars. Choose salads for your meals and fruits for dessert and you will likely see a rapid loss of inches around your middle.

Get Up and Move

Summer is also the best time of year to exercise outdoors (unless you live in an area where the temps soar above one hundred degrees, in which case it is dangerous to workout in the heat). If you are fortunate enough to live near the beach, simply walking along the shoreline is great exercise to tone your legs. But in addition, playing a game of volleyball, hitting a few golf balls, swimming laps or taking a bike ride are more forms of exercise that are perfect for summer workouts.

Motivate Yourself

For many people, it's easy to get started on a weight loss regimen but not so easy to keep it up, particularly when you've reached a plateau. Use a photo of your current plump self and one of your former svelte figure to remind you why you are losing weight and why you shouldn't sabotage your progress. Enlist the support of friends and family members, too, who will help you stay on track with healthy food and beverage choices during happy hour get-togethers after work or at a backyard barbecue when your willpower may be strained.

Another great motivation is to regularly use a quick weight loss aid such as an infrared ray body wrap (once a week is best). After one session you are sure to see visible results that help you realize just how much weight you can lose and how great you will look when you've achieved your goals. This is a perfectly safe and very effective way to lose real pounds and inches - and not simply water weight. After several sessions you are sure to see big results.

Reward Yourself

And finally, don't forget to reward yourself (in a non-food way, of course) for achieving each step toward your ultimate goal. When you've lost one dress or pant size, for instance, you might want to revisit the tanning salon where you enjoy body wraps and ensure your skin has a golden hue when you show it off in new duds. Getting your hair or nails done, booking a beach holiday, or getting a glamour photo shoot are all excellent ways to reward yourself for a job well done.

When it comes to summer weight loss, it's important to use tried and true methods such as an infrared body wrap while staying motivated and rewarding yourself for achieving small goals. Before you know it you will have lost all those pounds and inches keeping you from feeling comfortable in your own skin.

You can lose pounds and inches and relieve muscles, joint aches and pains over your lunch hour! Just one 60-minute session in a salon provides the healing relief and therapeutic cellulite melting properties of Far Infrared Technology., like those found in a traditional sauna environment but without breathing in the hot air. Find out for yourself how great it feels to be wrapped in warmth and walk away looking and feeling better. Call 1-888-5FIT-NOW to find a salon near you. Learn about the latest news in physical therapy and weight loss by liking our Facebook page. We look forward to seeing you there!

Article Source: http://EzineArticles.com/?expert=Marie_Morehouse