Motivation
is what gets you started. Habit is what keeps you going. ~ Jim Ryun
You've spent the last few
weeks making healthy lifestyle changes with the goal to feel great and lose
weight. Now it's up to you to make it a habit. With just a
few weeks remaining in the challenge and the holiday season upon us, Don't Stop Now!
Set your
goals high and don't stop until you get there. ~
Bo Jackson
Enjoying the holidays
Get Active
Create a calorie deficit by exercising
to burn off extra calories before you ever indulge in your favorite foods. For
some, eating less and exercising more can be the winning formula to prevent
weight gain during the holidays. Increase your steps or lengthen your fitness routine
in the days ahead and especially the day of the feast. Take a walk early in the
day and then again after dinner. It is a wonderful way for families to get
physical activity and enjoy the holiday together.
Eat
Breakfast
While you might think it makes sense to
save up calories for the big meal, experts say eating a small meal in the
morning can give you more control over your appetite. Start your day with a
small but satisfying breakfast -- such as an egg with a slice of whole-wheat
toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be
starving when you arrive at the gathering.
Eating a nutritious meal with protein
and fiber before you arrive takes the edge off your appetite and allows you to
be more discriminating in your food and beverage choices.
Police
Your Portions
Don't waste your calories on foods that
you can have all year long. Fill your plate with small portions of holiday
favorites that only come around once a year so you can enjoy desirable,
traditional foods.
Slowly Savor
Eating slowly, putting your fork down
between bites, and tasting each mouthful is one of the easiest ways to enjoy
your meal and feel satisfied with one plate full of food, experts say. Choosing
whole grains, fruits, vegetables, broth-based soups, salads, and other foods
with lots of water and fiber add to the feeling of fullness.
Be
Realistic
The holiday season is a time for
celebration. With busy schedules and so many extra temptations, this is a good
time to strive for weight maintenance instead of weight loss.
Also,
remember to think positive. Do
not worry if you can't stick with your plan on a particular day. Think of your
goals and the reasons you need to change to help keep you motivated. Celebrate
your successes; don't dwell on failures and continue with your program,
remembering that eating healthy and increasing activity are not temporary
fixes; they are lifelong
habits.
Have a Happy and
Healthy Thanksgiving!
Courtesy of bhsonline.com