Holidays are over and you noticed that the scale went a bit too far to the right? Don't worry, you're not alone: on average, everyone gains from 1-3 kilograms over the holidays. Good news is that by implementing a few simple changes to your day can help you push that scale backward and get you in the summer shape.
"Everyone wants to lose weight after the holidays, but often end up being unrealistic in their desires. Key is to get back on track by making small changes, instead of making too drastic changes" says Keri Gans, RDN, a New York City-based nutrition consultant and author of The Small Change Diet.
Here are 8 easy to implement ways to push back that scale in its proper place:
- More water!
Sometimes, you're probably just thirsty and not hungry. So, next time when you feel like munching, pour yourself a glass of water. Drinking water will fill up your stomach and make you feel full.
You can also try sipping water (or any other cold beverage of your choice, just not beer) just before you have your meal. When you start eating, continue to drink as it will add volume and reduce the amount of food that you'll have.
- Be realistic
1 kilo per week is realistic, 5 kilos per week is not.
- Weekly goals
Make sure that you don't overpopulate your new year's losing weight weekly plan as it might cause frustration and you might just ditch the whole things.
Instead, make smaller goals, such as eat at least 1 piece of fresh fruit, daily
- Focus on the 10%
People who start by focusing on achieving just 10% of their long-term weight-loss goal may have the best chance of succeeding.
Losing those first kilos leads to bigger health gains as your belly fat is usually the first layer of fat you'll lose.
- Don't eat. FEAST!
Eating on the run or while you're waiting for the bus to arrive will set you into mindless munching. Instead, whenever you can, set a table everytime you're about to have a meal. Make a choice to sit down, and enjoy every bite.
Tip: take the best plate you have in your house/office, place a portion of chips on it. This will focus your attention and you won't eat the whole bag.
- Up that protein.
Research showed that people that eat a protein-heavy breakfast in the morning end up feeling fuller throughout the day.
Protein also requires more calories to digest. So, for the morning, get a plant-based yogurt, cottage cheese or have a chicken sandwich.
- Change sweets for treats
Look for nutritious low-calorie alternatives to sugary, high-fat treats. Try frozen berries instead of candy.
Use air-popped popcorn instead of oil-popped. Dip fresh strawberries in fat-free fudge sauce for a sensuous chocolaty treat.
- Think positive about yourself
Scientists noted that one of the major causes of overeating is having low self-esteem. Train yourself to focus on your best points rather than your weak spots.
Buy clothes that fit and flatter you at your current weight.
To keep your mind on the positive side, we suggest to get yourself a Five Minute Journal
The most important thing while trying to lose weight is persistence and sticking with the schedule of reducing your portions sizes, while making sure you're still enjoying your meal times.
Which of these tips are you considering to test out? Or do you have other tips? Share them with us and we'll include them into this list with your approval and a mention of your social profiles!
Happy eating! :-)