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Combat Holiday Weight Gain with a Battle Plan
The holidays can be a big hurdle in a weight loss/health plan. Holidays don’t mean you can’t enjoy the good food and desserts.
Here are 5 tips for a healthier holiday:
- Plan Ahead – It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance and what you are going to have seconds of. For example, mashed potatoes and gravy can be loaded with calories and fat, so opt for seconds of a healthier salad or other side dish. Be sure to plan out the desserts, too. If pecan pie is a weakness, put in place a realistic plan. One slice and a cookie. . .?
- Low Calorie Snacks – While you are visiting and waiting for the main meal to be served, snack wisely. Select low calorie veggies to much on versus fatty appetizers. “Save” your calories for the meal.
- Socialize – Take the time during your holiday meal to catch up with family and friends. This will slow down how quickly you eat and are running back for seconds. You may find that you’re full and not need that second helping!
- Watch the Liquid Calories – A glass of wine can add 120 calories and egg nog 340! Do you really need a second glass?
- Prepare a Healthier Dish – Is your holiday gathering a potluck? If so, prepare a healthy alternative you like.
These are just a few steps you take to prevent holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight”. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!
Weight Loss – 4 Tips to Get Back the Slimmer You
Overeating is an epidemic problem the past 3-4 decades. Since the 1970’s dietary changes have lead to an average of 18.9 additional pounds per adult. To return to slimmer times, everyone would need to cut ~500 calories everyday. As always, this is easier said than done; however, here are four tips to help you get on track:
1. Don’t rely on will power.
If you know the oreos in your cupboard will “call your name” until they are gone, don’t buy them. Keep them out of reach.
2. Set rules for yourself.
If you enjoy pop and popcorn with a movie, limit yourself to small serving sizes and no re-fill. You need to be careful when setting rules that you don’t start feeling deprived. Feelings of deprivation can backfire and lead to binges.
3. Plan your meals.
Planning in advance is a significant step in the right direction. By planning meals ahead you don’t have to think when in a hurry, you already know what you’re having and
4. Motivate yourself.
What’s the benefit to you if you reduce calories by 500 each day? Improved self confidence, more energy, better health? Find whatever rings true to you as the bottom line for why you need to make diet changes.
Receive a step by step plan to promote weight loss with a Mini Diet Makeover. As a special New Year’s bonus you’ll recieve a complimentary copy of the Calorie Counter for Dummies. Learn more here – https://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com
10 Secrets to Surviving the Holidays Without Gaining Weight!
Can you really enjoy the holidays without gaining weight?
Join Dietitians Lisa Nelson and Ursula Ridens for this FREE Teleclass
“10 Secrets to Surviving the Holidays Without Gaining Weight!”
Call in from anywhere Thursday, November 12th 7-8 pm MT.
Losing and maintaining a healthy weight depends on you making the right choices to achieve your goals and stop the weight loss roller coaster ride. However, the holidays can be especially tricky with the abundance of rich, delicious foods you enjoy year after year.
In this information packed call, you’ll discover:
- Simple ways to modify your favorite foods so they provide fewer calories (but still taste great!)
- 10 insider secrets to help you enjoy the holiday festivities without packing on unwanted pounds
- The most important thing you MUST do before the holidays arrive if you want to be successful
- One simple step to drastically decrease and prevent weight gain during the holidays
You’ll even have a chance to get your specific questions answered!
We understand the chaotic, fun, stressful, busy, and crazy times that make up the holiday season. However, compromising your physical and emotional well-being to enjoy the holidays fully is not necessary. It’s time you learn how to enjoy the holidays, including the tasty treats, without packing on extra pounds year after year!
BONUS: Holiday Recipes and Tips Guide
As a perk for signing up for the teleclass you’ll receive immediate access via email to holiday recipes and tips written by registered dietitians!
Register for free:
https://www.lisanelsonrd.com/newu/holidaycall.html
The Secrets to Holiday Eating
The holidays bring an overabundance of food to our lives! Oh, how easy it is to overfill, gain weight, and then be left with guilt and frustration. Try out these tips to save your waistline and feel great about yourself after the holidays have passed!
- Avoid skipping meals and snacks earlier in the day prior to a holiday meal. This is a sure-fire way to set you up for cravings, overeating, or binge eating.
- Take an active role in planning the holiday meal. Suggest a sit-down meal vs. buffet style.
- Offer to make a healthy dish or two to share at holiday gatherings. This will help to balance out the more rich dishes.
- Allow yourself to eat dessert moderately. Depriving yourself will only lead to feeling left out and may result in “backlash” eating later on.
- Plan ahead so you’re not starving. Find out what time the holiday feast will take place so you can be sure to not arrive hungry only to find out that the meal won’t be served for another 2 hours!
- Be active! Take part in active games like tag football, a neighborhood walk, or a scavenger hunt.
- Focus on other activities and socializing vs. eating and food. Enjoy conversation with family and friends, play card or board games, sing festive songs, or watch a holiday parade.
- Have a plan in place for times when you may notice yourself overindulging. Step away from the table, get some fresh air, or journal your thoughts.
- If you feel like you’ve “blown it”, remember that the holiday is only one day out of 365 days of the year. This one day alone can’t possibly impact your weight or appearance. Use this experience to shape your next holiday into one that feels more successful!
These are just a few of the strategies you can implement to prevent holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight“. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!
Weight Loss – 5 Tips to Cut Calories When Dining Out
If you are trying to lose weight or maintain your weight restaurants can be a challenge due to the calorie rich menu items. Here are 5 tips to help you:
1. Stop a bad cycle. Just because you dine out on night does not mean you’re healthy intentions are permanently ruined. Start the next day fresh with a heart healthy breakfast.
2. Maintain your social schedule, but actually eat out less. You can still attend social events, but eat a healthy meal at home first and then snack lightly at your social event.
3. Be specific about your order. Don’t be afraid to alter the menu item to fit your needs, such as requesting salad dressing on the side or replacing fries with mixed vegetables.
4. Don’t eat out when you’re starving. Same tip as when grocery shopping – never shop when hungry! In both instances you are much more likely to make poor choices. Snack on something light before an evening out.
5. Put temptation out of reach. If the group you are with orders chips and salsa as an appetizer or a basket of bread is places on the table, put a reasonable amount on your plate and then move it out of reach.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com
Meal Planning – Do you know what you're having for dinner?
It gets very old day after day having to worry about what you’re going to eat for three meals each day and snacks. Throw in changed plans and crazy schedules and the fast food lane is suddenly looking more and more appetizing.
A simple way to make the burden of meal preparation much easier is to plan ahead. Planning a menu does not have to be complicated, it simply requires investing a little time each week to plan ahead.
There are many benefits to planning your meals.
A meal plan saves you money. Having a plan will reduce unexpected trips to the grocery store and impulse purchases. You can also work leftovers into your plan to reduce wasted food.
A meal plan saves you time. By planning ahead you’ll have the ingredients you need on hand versus last minute stops at the grocery store, trips to the neighbors, or searches to the bottom of your freezer.
A meal plan promotes weight loss. By having a plan in place you decrease the stress of thinking about what you’re going to eat everyday. You’re less likely to “cheat” and grab a treat from the vending machine because you planned ahead and have a healthy snack of nuts and dried fruit on hand. You’re less likely to opt for the drive thru because you have everything you need for supper at home and ready to go.
All you need to do is pick one day each week to outline your meals/snacks for the week to come. Make sure you have the ingredients you need on hand. Use your menu plan to create your grocery shopping list and stock your fridge/cupboards with the ingredients you’ll need for the week.
All the best,
Lisa Nelson RD
1-A-Week Weight Loss Tips
