Do you tend to gain weight during the holiday season? If so, you’re not alone. According to the Academy of Nutrition and Dietetics, research suggests that Americans, on average, gain about one pound during the holiday season and those who are overweight already will likely gain a bit more. So, what’s a pound or so – no big deal – right? Well, in fact it is a big deal because if you don’t lose that weight soon after the holidays, it can easily add up. A mere pound or two each year can become ten or twenty pounds before you know it. And, let’s face it, trying to lose ten or twenty pounds down the road will be a lot harder than avoiding a one or two pound gain now.
Powerful Weight Loss Tip: Don’t let the holiday pounds add up.
Weight gain can be minimized (even avoided) during the holiday season with the right mindset and a plan. Check out these simple strategies to help you ring in the New Year without tipping the scale in the wrong direction.
Keep up with exercise. Your exercise routine can easily get disrupted during this busy season if you let it. Don’t let it! Make a point to stay on track with exercise by scheduling time for it; put it on your calendar just as you would a doctor’s appointment or work meeting. Studies show that people who exercise are more successful at maintaining their weight loss than people who don’t. Exercise is an essential element of weight management – as well as overall health and wellbeing.
Eat at least three meals a day. Start your day with a nourishing breakfast including some fiber and protein, and then proceed to eat every 3 – 4 hours. Having small meals and snacks throughout the day will help to control your appetite and you will be less likely to grab something without thinking. And that’s a good thing because unplanned calories can add up quickly.
Use the plate method. To avoid consuming large portions at parties and family gatherings (or anytime), use a smaller plate. And then fill your plate mostly with vegetables and salad before going for the entrees and starchy carbs. This “keep it simple stupid” strategy really works.
Slow down and be mindful. Studies show that people who eat their meals in a slower fashion tend to consume less and weigh less as well. One reason for this is that it takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time for this to happen. And feeling full translates into eating less. If you are a speed eater and struggle with this, one thing you can do to help you slow down your pace is to drink more water as you eat. Slowly savor every bite, and before you go back for seconds wait at least 15 minutes to make sure you are really still hungry.
Enjoy your favorite holiday foods. Last but not least, it’s important to enjoy your holiday traditions – including the eating. Making a decision to avoid weight gain this year doesn’t mean you need to give up all of your favorite foods. In fact, this approach can actually work against you. Being too strict can lead to feelings of deprivation and this is a sure fire way to set yourself up for a cheat. And once that happens, you’re likely to feel disappointed, discouraged, and defeated. So, instead of cutting out your favorite foods altogether, eat them in moderation.
Healthy eating is the foundation of a healthy and long life. People who eat healthy are strong, and are resistant to common illnesses like cold and cough. Eating healthy is not as difficult as what many people think. It all starts with planning your diet. Think about your current diet, and what can make it healthier.
How to Choose a Healthy Diet
Healthy eating begins with choosing a healthy diet. Choose healthy foods that you love eating, and ensure that your choices make up a balanced diet.
A balanced diet consists of fruits and vegetables, vitamins, proteins and carbohydrates. Identifying foods that you love is very important because it helps you not to give up on your healthy eating plan. If you choose foods that you don’t like, you will get bored and give up. So start with what you love and slowly learn new foods.
Plan a daily timetable for breakfast, lunch and supper. This timetable will help you prepare in advance – the food preparations you need every day, and the time and money needed for acquiring and preparing your meal.
Ensure that you use fresh food every time you prepare your meals. Fresh food has much more nutrients than foods that have been preserved or processed.
Healthy Eating Habits
You can develop healthy eating habits just like any other thing in life. No one is born with a healthy eating habit; these habits are developed and nurtured. It therefore takes energy and effort to become a healthy eater.
Never think that food is something you can just pick at the store or on the roadside. If you want to be healthier, you must choose and consequently eat a variety of balanced diet foods.
Then nurture your eating habits gradually;
Enjoy chewing your foods: Do not be in a hurry to swallow your food. Take time and feel the flavor of your food and its texture as well. Chew every bit of food that gets to your mouth. These will cause you to enjoy eating your food and also help you avoid mindless overeating.
Eat together with other people: This has both emotional and social benefit to your health. You will find it enjoyable when you eat while others are eating. This also encourages you to eat enough, especially when eating foods that you are not used to.
Have you ever watched an Olympic sporting event or a World Championship and wonder why a specific athlete won the event? In some events, the difference between first and last is a split second. Every athlete wants to perform well and win the event. Each athlete is looking for a competitive edge that can put him or her over the top.
And one of the ways that an athlete can increase his chances of success is by optimizing his breathing patterns and lung capacity. Salt Therapy can be applied to professional and amateur athletes as well as weekend warriors by helping them achieve their best performance through increased lung function and stamina.
There are many drawbacks to having poor breathing patterns including the increased probability of injury while training or during competition, increases muscle soreness, dehydration and muscle cramping. Halotherapy counteracts these negative effects by removing mucus, reducing bronchial hyper responsiveness and clearing out an athlete’s lungs
Athletes aren’t immune to respiratory conditions and pulmonary conditions. Airway obstruction is a blockage of respiration in the airway that can be caused by viral infections such as croup or swelling can reduce athletic performance. And for those athletes that have allergies or respiratory conditions such as asthma, salt therapy is a 100% natural, drug-free solution that is has been used to treat people with for many centuries,
Breathing purified air improves, rejuvenates and removes impurities from the body and boosts the immune system through the use of dry aerosol of salt micro particles and minerals. National sports teams in Eastern Europe and professional sports teams like Australia’s St. Kilda Football Club, the Saints, use salt therapy to obtain positive effects including increased recovery time between games. A salt cave in Bochnia, Poland has a speleotherapy unit with an underground sport-field and basketball court. There’s even a salt cave that specializes in Equine Salt Therapy for equine athletes, http://www.equinesalttherapy.com.
Athletes find out that optimal breathing pattern allows them to achieve better performance, using less of their air reserves to achieve outstanding results. When the body is working within its normal parameters it can sustain higher performance levels. It’s just the opposite when it isn’t operating within its optimal levels and athletes have less stamina and endurance. Athletes that compete in events that require high levels of stamina including long distance and cross country running, ironman events, wrestling etc… should consider integrating Halotherapy into their regular training routine.