| p>It's that time again - the beginning of a | | | | workout, but the more you move, the easier it is |
| three-month indulgence that starts innocently | | | | to balance your weight loss goals with holiday fun. |
| enough with "fun size" chocolate candy bars at | | | | Remember, just 15 to 20 minutes a day devoted |
| Halloween, moves onward to turkey feasts and | | | | to walking, running, swimming, or any other |
| homemade pies, and culminates with super-sized | | | | exercise can be the difference between your |
| snacking in front of the TV at your neighbor's | | | | current clothing size and the one you promised |
| Super Bowl party. The holidays are a special time | | | | yourself you would never move up to. |
| of the year when we remember the important | | | | 5. Holiday Stress Busters |
| things in life, but we often forget our weight loss | | | | Feeling irritable, tense, overwhelmed, or losing |
| goals as we spread good tiding and cheer. | | | | sleep, are signs that you need to bust through |
| Thankfully, help is here. Hidden amidst the dessert | | | | some holiday stress. Stress is an emotional |
| dishes, family dinners and buffets are ways to | | | | reaction to circumstances that you feel are |
| indulge yourself while making realistic choices that | | | | beyond your control. Instead of using food to |
| won't send you into a dietary abyss or derail your | | | | cope with stress, take some time out and |
| health and fitness goals. So forget about the | | | | acknowledge your feelings. Let yourself rant and |
| all-or-nothing approach. Here are seven weight loss | | | | rave, cry, talk things out, or write down your |
| tips to help you enjoy plenty of tasty holiday fare | | | | feelings. Get it all out in the open. Then, notice |
| without added pounds. | | | | what is stressing you out, and look for |
| 1. Have a Plan | | | | alternatives to minimize or prevent it. Do you |
| Don't wait until the New Year to set your weight | | | | need to get more sleep, organize your time more |
| loss goals. Now, more than ever, plan for the | | | | effectively, prioritize your activities, eat a diet that |
| stresses, challenges, upset routines, and delicious | | | | works for you, schedule time for physical |
| temptations of the holiday season. Decide ahead | | | | movement, use less caffeine, or carve out time |
| of time how you will handle the vast amounts of | | | | to relax more? Be careful not to over commit, |
| food involved with the holiday season. Remind | | | | and don't take on more than you can comfortably |
| yourself to remember the importance of your | | | | handle. Take action and whatever steps you can |
| personal goals and the purpose behind your goals. | | | | to reduce your feelings of helplessness and |
| Determine if this season it is more realistic to | | | | provide a sense of control over the problem. |
| prevent holiday weight gain, or to continue with | | | | 6. Beware of Emotional Eating |
| your efforts to lose weight. Either way, write | | | | The holidays are supposed to be a time of good |
| down your decision and devise a plan to reach | | | | cheer, but it is not uncommon to feel unhappy or |
| your objective. Make sure your action plan | | | | depressed during the holiday season. Unrealistic |
| includes small, specific, and achievable steps that | | | | expectations, social pressures, painful memories, |
| you can take today and every day. | | | | recent divorce or separation, the death of a loved |
| 2. Have a "Get Back on Track" Plan | | | | one, or other life events can make it seem like |
| Even for the most diligent, there will be times | | | | you are missing out on all the fun. It can be easy |
| during the holidays when you eat more than you | | | | to turn to food to soothe feelings of sadness, |
| need to. When this happens, instead of throwing in | | | | depression, or loss. If you are feeling emotional |
| the towel and reaching for a tin of holiday baked | | | | decide to turn to people for comfort instead of |
| goods, allow yourself to develop a supportive "get | | | | food. Be proactive and talk to a friend, family |
| back on track plan." For example, decide that | | | | member, or professional counselor who can help |
| when you have a day of unhealthy eating, you will | | | | you gain new perspective about what is bothering |
| create balance by making the next day a | | | | you. In addition, remember the reason for the |
| semi-vegetarian day. In advance, write out an | | | | season and celebrate in a way that is authentically |
| enjoyable and doable one full day semi-vegetarian | | | | meaningful to you this year. |
| menu that includes primarily vegetables, fruits, | | | | 7. Measure Effort and Success |
| whole grains, a little lean protein like egg whites, | | | | Weighing yourself is one way to track your |
| tofu, or fish. Another way to take back your | | | | success, but don't limit yourself! There are many |
| control is to tell yourself that for every meal that | | | | other ways to measure your success, keep you |
| is "off" your next two meals will be light, balanced, | | | | focused on your objective, and keep your |
| and healthy. Don't wait until you overeat to decide | | | | motivation going strong. Devise a simple plan to |
| what those two meals will look like. Right now, | | | | document every effort and action you invest |
| while you feel motivated and inspired, write down | | | | toward achieving your desired outcome, no |
| those two meal choices. Then go grocery | | | | matter how small. Measure each time you say, |
| shopping so that you will already have the | | | | "no, thanks." Write down each time you eat only |
| ingredients in your pantry when you need them | | | | two cookies instead of four. Recognize your |
| most. | | | | effort when you cook a healthy meal for |
| 3. Savor the Season | | | | yourself. Notice how good you feel when you give |
| When you walk into a holiday event, eat only the | | | | yourself a little push and then go outside for a |
| best of what there is, not all of what there is. | | | | walk. By tracking your efforts and successes, you |
| Choose foods that are worthy of your taste | | | | show yourself that you do have the will to make |
| buds and your goals. Select your favorite foods, | | | | decisions, the determination to follow through, and |
| the most exciting and appealing foods, then sit | | | | the love to allow yourself to feel good and |
| down and really enjoy them. This means eating | | | | confident about yourself! Now that is a sign of |
| your favorites while keeping in touch with your | | | | success! |
| body's limits. Notice when you are full, or when | | | | Small changes in holiday eating can make a big |
| the food you are eating stops tasting as good as | | | | difference when you are on a path to weight loss. |
| it did. And if the food doesn't meet your | | | | Use the above tips to find a balance between |
| expectations at all, walk away. | | | | sticking to your goals and enjoying the fun of the |
| 4. Get Moving | | | | season. Enjoy a great holiday season and the |
| It can be difficult to squeeze in time for a | | | | New Year ahead! |