A new government study might give you a ray of hope though: The study shows that Americans gain only about one pound over the holidays. The study found that people participating were influenced by two main factors over the holidays: The level of their hunger, and the level of their activity. In other words: Those who reported being less active or more hungry during the holidays had the greatest weight gain.

Holiday Tips

So common sense says: If you can stay focused on dealing with just those two things, you’ll probably win your personal holiday weight loss battle. At the very least, you’ll win by not adding more weight to what’s already waiting to be shed.

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“An ounce of prevention is worth a pound of weight gain,” says Dr. Samuel Klein, the Director of the Center for Human Nutrition at Washington University in St. Louis, MO. “Preventing the increase in weight is a lot easier and better than actually gaining weight and then trying to get it off again.”

So the answer seems simple: Eat less and exercise more. The reality of implementation of course, is far more difficult.

The good news is that most of the people overestimate how much weight they’d gained over the holidays. Fewer than 10% gain 5 pounds or more.

The bad news is: The small amount of weight gained is never lost. One pound of weight gain is quite a small amount, but since it’s not usually lost again: The weight adds up over time – to obesity.

Now we all know there are tons of tips out and about this time of year, designed to help us keep from putting on that extra pound or two during the holidays. Unfortunately what’s usually not talked about is: The reality of day-to-day holiday stress and situations. Let’s explore the tips… along with their reality checks… in depth:

Weight Loss Tip 1: Stay active. The best thing you can do is try to stick to your normal schedule and routine.

Holiday Reality Check: It’s pretty hard to have any kind of decent routine in the busy months of November and December. Busy people tend to sacrifice yoga classes, long walks, and visits to the gym because they need time for extra things like decorating the house, cooking, cleaning up before the visitors get there, and of course: Shopping.

The Good News: Walking around the shopping mall and stores is great exercise, and so is cleaning the house. In addition to those activities, decorating can be quite intensive too: You’re climbing up and down to hang things; lifting, lugging, and dragging boxes out of storage; bending, twisting and turning to get it all looking just right. So don’t beat yourself up about not making it to the gym… you’re getting plenty of activity and every little bit helps!

Weight Loss Tip 2: Don’t let yourself get too hungry. If you go to a party and you’re starving, everything will look even more scrumptious than normal. And of course, you’ll eat much more because of it. Try starting each day with a good, solid breakfast – particularly something with protein. And when you’re at the party, try munching on the veggies to help keep you feeling full. These two things will help your hunger stay under control, and will in turn help you refrain from “gorging” on anything you see just because you’re famished.

Holiday Reality Check: We’re all very busy during the holidays, and it’s not always possible to remember to eat – let alone eat well – particularly in the morning when we may have already overslept and are now running late for everything. And eating healthy at a party isn’t always possible either: Not everyone in this country serves vegetable plates, salads, or fruit bowls. Sometimes the only things in site are junk: Chips, candy, and cookies.

Here’s a suggestion: Try taking your own veggie plate to a party where you know there won’t be one available. A quick and easy way to do this is simply buy a bag or two of pre-cut veggies and some ranch salad dressing. Alternatively, eat a decent meal before you go to the party. Don’t overdo things, but don’t make it a light snack either. Eating first will help you to just “nibble” a bit on the worst of the holiday treats offered.

Weight Loss Tip 3: Stay away from the food. Literally. Just don’t go anywhere near the buffet table, appetizers, or treats… and you’ll be fine.

Holiday Reality Check: In most cases, the food is everywhere. And even if it’s not right in front of your face, you sure can smell it! Trying to just “stay away from it” is pretty unrealistic – and it can feel like torture for some of us. And for most people: When you can’t have something, you want it even more. So trying to stay away from the food will most likely just make you overindulge worse than you would have otherwise.

Try this instead: Allow yourself whatever you’d like. But with a catch. First: Take only half the amount you normally would. And take just one food item. Eat that and enjoy it without guilt. Then, wait a full 20-30 minutes before you get something else. Then repeat the process: One item, half the portion size as you normally would, enjoy it without guilt, then wait before getting something else.

Allowing yourself to eat gets rid of the mentality of “I can’t have it (and thus I’m more determined to have it)” It lets you enjoy the good food and the holidays, without beating yourself up. This is healthy and can help tremendously with the way you view food and eating in general. Only taking half of it though, will help you not take in as much calories, fat, sugar or other bad stuff you usually avoid. And then waiting 20-30 minutes before you get something else will help your body realize when it’s had enough… or too much. So you’re much less likely to overdo things, and feel horrible physically later.

Weight Loss Tip 4: Wear cloths that are slightly tight on you. This should help you feel full faster, and keep you from eating too much food.

Holiday Reality Check: We want to wear looser cloths because we’re looking forward to eating all that great food! Yes, wearing something tight might help us not go back for a second helping of potatoes… or it might ruin a favorite outfit.

In the end, how you approach this tip is up to you, and you alone. Make your decision and be happy with it.

Weight Loss Tip 5: Keep your portions small. Try to load up on salad and vegetables, and take just tiny amounts of anything else.

Holiday Reality Check: Taking just a “bite sized” amount of anything is going to put you into the have-not mental state mentioned earlier. You’ll feel as if you can’t have something, and you’ll want it all the more.

Try the tip noted above instead: Take half the size you normally would. Trying to have just a little bite of pie will whet your appetite for more, but having a whole piece is going a bit overboard – particularly if there’s 5 different pies for you to sample. So try actual sampling instead: Cut a piece half the normal size. This allows you to have a “whole slice”, and more than several little bites. Then wait about 20 minutes before you go and try the next pie. Even if you end up eating a bit of all 5 pies, by having a half-sized slice of each, you’ve drastically cut the amount of calories, carbs and sugars compared to what you would have had with whole slices. And you’ll still feel stuffed and satiated, instead of deprived and resentful.

So there you have it: 5 different, common holiday weight loss and eating tips, followed by the reality check of each, and a suggested compromise that should help you enjoy the holidays to their fullest, without depriving yourself of the great food we all look forward to.

Whatever you decide to do, remember to actually have Happy Holidays!

5 Holiday Weight Loss Tips & Their Reality Checks

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Drink enough water and lose weight

To lose weight in the New Year should not be a difficult resolution to keep. Drinking enough water every day will help you lose weight and get the shape you desire fast. If you do not have the simple habit of drinking enough water every day, your body will be storing water instead of flushing out toxins. Your body water retention will lead to excess weight. You should learn to drink 8 glasses of water every day to give you a feeling of fullness and help suppress your appetite.

Learn to eat more slowly

If learn to eat more slowly you will eat about 60 fewer calories per meal every day. Instead of rushing to eat your breakfast, lunch and dinner every day, reduce the speed for each meal and you will be able to save 180 daily calories – that amounts to 6,300 at the end of five weeks. The 6,300 calories you save will amount to losing about 2 pounds of your present weight.

To lose weight in the New Year, Do not skip your breakfast

If you used to think that skipping your breakfast will help you lose weight, you may be in for a shocker! Studies show that breakfast rich in protein and fat will help you to lose weight and have more energy. When you skip your breakfast, your body’s metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy.

Eat about 5 healthy small meals every day

To lose weight in the New Year and keep your New Year resolution, ensure you keep to the simple rule of eating 5 healthy small meals every day. Eating small healthy meals frequently every day keeps you from getting hungry and overeating at your next meal.

Adopt a balanced approach to your diet

To get the shape that you desire fast in the New Year, ensure your diet consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of eating white rice and pasta, eat brown rice, bulgur, millet, or buckwheat. Let this form part of your New Year resolution to lose weight in a healthy manner.

Eat more vegetables like broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Eating excess sugar will result in fats being stored in your body, leading to weight gain. Also, reduce the consumption of keep dairy products which are high in saturated fat. Avoid fatty foods, processed or fried foods.

Engage in physical activities

Change your lifestyle during the New Year and engage in more physical activities that are fun to do. The main cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. You can lose 2 pounds per week by just engaging in enough physical activities. One way to be physically active is to walk the dog or walk to the nearby grocery shop. Walk as often and as long as you can. Always take the stairs instead of the elevator.

Step outside during your break at work and take a walk to eat your lunch instead of a ride. You can commit to take a walk 30 minutes in the morning or 30 minutes in the early evening.

Remember, 1 pound equals about 3,500 calories. So, to lose one pound you will need to burn 3,500 calories more than what you take in every week. To lose 2 pounds per week means you will be burning 7,000 calories more than what you consume each week. To do this you do not have to deprive your body of calories by not eating.

If you deprive your body of food in the New Year, you will be sabotaging your efforts to lose weight and keep your New Year resolution. The following things will happen:

You will burn muscle and not fat. You do not want to lose muscle, you need it.

You will not have enough energy to do your workout and other physical activities.

Since you will be losing muscle you will burn fewer calories when you are not active.

To successfully lose weight takes time, and you need to take the time to do it or you will become frustrated. Be patient.

So what is your New Year Resolution? To lose weight and get the shape you desire fast and keep to your plans to achieve your desired weight goal.

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Tips To Avoid Holiday Weight Gain

#1 Avoid Drinks With High Calorie Content

There are some drinks which are of high calorie content. However, it is very common for use to have such drinks in the parties. To this end, you have to try your best to avoid these drinks. For example, you should try to minimize the consumption of alcohol. Of course you should also avoid the consumption of soda and some sports drinks.

#2 Avoid Fast Food And Junk Food

During the holiday, it is easy for us to go for fast food or junk food due to the convenience of purchasing this kind of foods. You have to make sure that you will have healthy meals. Otherwise you will have holiday weight gain easily.

#3 Workout And Exercises

It is very true that it can be difficult for us to work out or have exercises during the holidays. Yet, you can still try to walk in the park every day. As a matter of fact, walking in the shopping mall can also help. You can at least keep your activity level high.

#4 Have Healthy Snacks

We have a lot of time during the holidays. As a result, you will want to have some snacks from time to time. To this end, you will need to make sure that you will only have healthy snacks. If it is possible, have snacks such as fresh fruits and green vegetables.

#5 Eat Less In The Party

You should try to eat less in the party. In fact, foods served in the parties are usually unhealthy. You can try to have some good food before the parties so that you will not fell hungry in the parties. You may also have take some fat binder pills before a party. The foods you eat in the parties are usually fatty. Taking fat binders before a party can make sure that you will not be getting too much fat from the foods.

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Here are some holiday weight tips that’ll help you keep unnecessary fat at a minimum.

At Parties:

-Never, ever come to the party hungry. Regular meals and snacks throughout the day will help keep your appetite at bay. This method will also allow you to resist overdoing with festive treats.

-Protein! Foods such as fish, chicken, seafood, and lean beef help keep you full longer, so you actually eat less sugary, calorie-laden foods.

-When your finished eating, unnecessary mindless munching by staying far away from candy and cookie plates.

Holiday Meals:

Bag it: Take all those spare treats your hosts provide you with by simply taking them with you to work the next day. This way you won’t have any unnecessary temptation left at your home!

-Keep your mind off of food. Instead of going for seconds, volunteer to do the dishes or clear the table.

Anything to keep your mind off food! Believe me, this tip is not that hard at all to accomplish.

-Become discriminating at dinner! Scan the tables for a few foods you must have. Instead of gorging, take small portions of the food you wish to eat. The first few bites are usually the best anyways. Fill the remaining spots on your place with lean protein from meats, turkey, plain veggies and grains.

Everyday tips:

Don’t ever deny yourself. If you find yourself lusting after eggnog, sugar cookies, indulge! Just bee sure to keep portions small as possible, so you limit the total damage.

Monitor yourself closely. Record everything you eat and also how much you exercise daily. Studies show that keeping tabs on excess pounds makes it so more easier for you to lose .

Follow these holiday weight tips and properly execute these holiday nutrition and weight control tips and you’ll be sure to NOT gain any unnecessary weight this holiday season!

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First off, it really depends on your body weight. If you are slender and are looking to take off an extra 5-10 lbs then the low carb high protein diet is a good one for you. The thing with these diets are that they tend to work better for those that don’t have to completely make a lifestyle change to lose a dramatic amount of weight.

For people looking to lose any where between 20-40 lbs, a good diet and exercise is crucial to take the weight off once and for good. When you are looking to lose a lot of weight, you want to make sure that you do it slowly. If you lose the weight too quickly, you will gain it twice as fast as you lost it and maybe even end up heavier then when you started losing weight.

Here are a few good tips to have in your daily life in order to lose weight:

-Drink Lots of Water! This is very crucial to any diet as it takes off all water weight when enough water is consumed.

-Walk, run, or do any type of cardio.

-A big thing to weight loss is NOT eating pass 7:30 at night

Those 3 pointers above can get you started on a very good path to weight loss if done everyday. Make sure that you always have a water bottle with you wherever you go. I can’t stress enough how beneficial water is to lose weight. It is the prime thing that flushes your fat away.

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