Say goodbye to holiday weight gain

Whether guilt over over-indulging during the holidays or a decision that the New Year is a perfect time to make some positive lifestyle changes has lead you to think about losing weight, a plan of action and some timely tips can help you reach those goals whatever the motivating factor is.

First, take a reality check. How much weight has been gained? How much needs to be lost? Is it really a need to lose weight or a need to heighten physical fitness through exercise? With a firm grip on the situation, realistic goals can be set. One or two pounds a week maximum is a wholly possible and healthy target.

One avenue to accomplish these goals would be joining Weight Watchers or another weight loss program. Some things cannot be done alone. The extra support and tools offered through such a program may make a world of difference. At this time of year, Weight Watchers and other programs are offering specials that make the cost of joining much lower or even free.

Hiring a personal trainer is another way to spur weight loss and physical fitness goals. It can be expensive, but the motivation and targeted workout regimen can have a profound impact.

Some common sense weight loss tips include the following:

Drink water. People often mistake thirst for hunger. Drinking water helps you feel full. Some experts suggest sipping water (or unsweetened iced tea) just before you sit down to a meal.

Health Coach, Cindy Cohen, recommends this formula: one half body weight = ounces of water to drink daily.

Learn how to measure. It’s easy to misjudge portion sizes. Pull out the measuring spoons, cups, and scales. Re-learn what a portion should look like on your plate. Some experts recommend using smaller plates to fool the brain into thinking you are having a larger meal.

Make smart substitutions. Look for nutritious low-calorie alternatives to high sugar, high-fat treats. Try frozen grapes instead of candy. Use air-popped popcorn instead of oil-popped. Dip fresh strawberries in fat-free fudge sauce for a delectable chocolate treat.

Keep track. Write down what you eat, even if you overdo it, no matter what goes into your mouth, write it down. This method of journaling allows you to see where you are going wrong and to make adjustments accordingly.

Set weekly goals. Making too many changes at one time sets you up for failure. Instead, make one change at a time, such as eating at least one piece of fruit daily or drinking the recommended amount of water daily, every week.

Add activity. How much and how well you move your body is just as important as the food you eat. According to the CDC website, adults need a minimum of 150 minutes of moderate-intensity aerobic activity weekly and muscle-strengthening activities that work all major muscle groups on two or more days per week.

“Ten minutes at a time is fine…150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day.”

To aid in accomplishing this goal, the IU South Bend Student Activity Center is offering group fitness classes for free during the first two weeks of school from Jan. 11–24.

Think positively. Low self-esteem is a common cause of overeating. Focusing on your best features instead of weak points will help build or maintain a positive self image. Buying clothes to fit and flatter at your current weight, updating your hairstyle and possibly even a makeup consultation can help you feel attractive today.

Reward yourself. Find non-food-related rewards that you can treat yourself to for every pound lost.

With a firm goal, a good plan of action and some common sense, the battle of the bulge does not have to be quite so difficult.

 

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