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Start the New Year Healthy & get rid of the Holiday Weight Gain [2018]

The beginning of the new year is just around the corner. Everyone that you know is already thinking about setting new resolutions to transform, renew and better themselves.

Millions of people around the world make resolutions every year to improve themselves in some way, and the majority of those people make resolutions that are centered around their health.

Whether people are just generally trying to eat healthier so that they can have a better life and increase their longevity or if they are trying to lose weight, lose inches and lower their body fat percentages, every year more and more people are new year resolutions around improving their health.

The most unfortunate part of so many millions of people making health resolutions is that 80% of people give up on their new year resolutions by February, and only about 8% of people of the people who set resolutions are successful in meeting them.

If you happen to be one of those millions of people around the globe that are setting a health related or fitness resolution this year, we want to help you be more successful.

These actionable health tips will help you lose pounds and get rid of the holiday weight.

start of 2018 healthy

16 Tips of How to get Rid of the Holiday Weight

 

1) Use Smaller Plates and Bowls  

One of the easiest ways that you can lose weight is by reducing the total amount of food that you are taking in. Metabolic functions are a complex science, and we have found out in fairly recent research that not all calories are created equal.

Let’s simplify things a little though. If right now you are either gaining weight or maintaining your weight, you are going to need to be consuming less calories in order to lose weight.

One of the easiest ways to do that is to eat off of smaller bowls and plates. When you place food on a smaller plate or in smaller bowl it appears to be more food. Your brain perceives that you are eating more food and you feel more satisfied faster, encouraging you to naturally eat less.

2) Start Doing Cardiovascular Exercise 

Another great way that you can start losing the holiday weight fast is to start exercising. Taking care of your heart is of utmost importance because it is one of the most vital muscles in the body.

Take up some cardiovascular exercise like walking, jogging, running, dancing, swimming or another activity that is enjoyable to you and gets your heart rate up. It is going to burn a lot of calories and fat as well.

3) Do Some Resistance Training 

Building muscle is not only functional in making life easier, it is also an awesome way to lose some pounds and cut some serious body fat. Start incorporating some resistance training into your daily routine.

Whether you are just doing bodyweight exercises like squats, lunges, push-ups, pull-ups, planks, and sit-ups or you want to start lifting weights in the gym, a regular training schedule can go a long way.

4) Keep your Exercise Regimen Simple

That being said, don’t make your exercise routine too complicated. Making a routine or habit too complex can discourage you from sticking to it. Keep your cardiovascular and resistance routine simple and enjoyable, so that you will stick to it 365 days per year.

5) Eat more Vegetables

Eating more vegetables is a great way to lose weight because they are incredibly filling, densely packed with vitamins and valuable nutrients, and they are not that calorie dense.

Make sure that you are eating some kind of rich, green, cruciferous vegetable at every meal that you sit down to eat.

6) Eat More Fruit

Eating more fruit is another great way to lose weight. Fruits are high in sugar, but they also contain vitamins and nutrients that are valuable to your body.

For the most part, fruits are really nutrient dense and are not calorie dense, plus they are a great way to keep your sweet cravings at bay.

7) Reduce Refined Carbohydrate and Sugar Intake

One of the biggest contributing factors to the obesity pandemic that we are facing world wide is the massive consumption of refined carbohydrates and sugars.

Whether that be through accelerated fast-food consumption or quick-fix meals that you are making at home, these foods may be one of your biggest enemies when it comes to losing weight and getting healthier.

One of the best and most sustainable ways that you can start losing weight and keep it off this year is by reducing the amount of refined carbohydrates and sugars that you are consuming.

8) Get Rid of Soda

One of the biggest ways that we consume sugar every year is through sodas. Some people around the globe drink as much as a six pack of sugary soda every day. The biggest downside to consuming soda is that drinking one soda can contain as much as an entire week’s worth of calories.

Even if you are drinking one small soda per day, you are still consuming hundreds of grams of pure sugar every week which could at most be causing you to gain weight, and at least keeping you from losing weight. Even diet sodas or sodas that don’t contain any calories or bad for you in a general sense, and studies have even shown that the artificial sugars in them cause us to crave real sugar.

9) Make Smarter Coffee Substitutions

Another way that we add an unnecessary amount of bad calories to our diet is in how we drink and prepare our coffees. Even if you have one cup a day with cream and sugar, that’s a low of dense calories that are low in quality, that can cause you to gain weight.

One way that you can start making smarter coffee choices is by making healthy substitutions. Try to drink your coffee with as little sugar as possible. If you use sugar, use something natural, not artificial. You can also use unsweetened almond or coconut milk instead of creamer to save a lot of calories.

10) Drink your Coffee Black

If you really want to go all the way with your coffee, just drink it black. Black coffee has virtually no calories and will give you all of the energy that you need to get through your morning or afternoon.

11) Take time to Chew and Enjoy Your Meal

We live in a world where we are trying to rush through our meals. Food needs to be prepared quickly and we need to eat it as fast as possible so that we can get back to work and our lives. Keep in mind that digestion begins at chewing.

The more you chew and the longer that you take to eat your meal, the faster your body will fill up and become satisfied, resulting in less calories consumed.

12) Don’t Eat in Front of Technology

Try to practice mindful eating so that you can actually appreciate the food that you are eating. One of the best ways to do that is to avoid using technology or watching television while you are eating. You will appreciate your meal more and you will be satisfied with eating less.

13) Drink More Water

Most countries are severely dehydrated, and many of us confuse being thirsty for being hungry. This is one of the biggest mistakes that we make which typically leads to egregious overeating. Keep your hunger in check by making sure that you are well-hydrated.

Make a goal for yourself to drink at least 80-100 ounces of water per day and it will help keep you from overeating.

14) Remove Temptations and Pitfalls

Mindless snacking usually happens because of the presence of poor calorie quality, high-calorie snacks that take the form of processed carbohydrates and sugars.

We grab those foods and start snacking on them because we keep them in our pantries and refrigerators. If you totally remove the traps from your home, you are going to be exponentially less likely to go out and purchase those foods when you get a craving.

If you have any processed foods and refined sugars around your home that you know or suspect are bad for you, throw them away.

15) Avoid Drink Fruit Juice

Fruit juice is something that is often misperceived as being healthy. Think about drinking fruit juice as eating a piece of fruit. If there are six to eight squeezed oranges in a single glass of juice, would you ever actually eat that many whole oranges in one sitting?

Fruit juices are full of sugar, and most of us wouldn’t eat that many pieces of fruit in the time it takes to drink that glass of juice.

16) Eat Real Food

Since calorie quality is arguably one of the most important pieces of losing weight, above all things make sure that you are eating real food.

Eat foods that don’t need an ingredients list to define what is in them. Making your diet primarily lean proteins, healthy fats, vegetables, fruits, nuts, and seeds is an incredibly effective way to start losing weight.

What are some tips that has worked for you in the past?

2 Comments
  1. Ferdi Erasmus 09/01/2018 at 08:29 - Reply

    Wow great thank you i have aplied most of those tips and it paid of big time for me thank you CSN

    • Cobus 17/01/2018 at 21:23 - Reply

      Ferdi, that is encouraging to hear keep up the inspiring work.

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