Category: Holiday Weight Gain

Just Say No To The Diet Trap!

Woman is Hungry Dieting - Lose weight without the diet trap - by personal trainer Jennifer Ledford

Today’s article comes from deep within my heart.

It’s a brand new year and for many people a new year means fresh new goals and/or resolutions.  If your goal is to lose weight, it can be really tempting to try the latest fad diet that the fitness or diet industry is promoting.  It’s a normal human response to be intrigued by all the marketing that these industries roll out in January… especially if you’ve gained a few pounds over the holidays.

Before you jump on board and commit to a new diet, it’s important you know that temporary, restrictive diets have a 95% failure rate and can do more harm than good.

Have you ever suffered through the physical and emotional torment of the latest fad diet simply to find yourself unsuccessful and frustrated?

Or, maybe you lost a bunch of weight only to gain it back again. Even worse, you gained back more than you lost.

You are not alone. As a personal trainer I have seen and even personally experienced so much physical and psychological damage from dieting, it makes me want to scream!

Some of the reasons diets fail you are:

They slow down your metabolism
They cause you to store fat, not burn it
They’re unsustainable for most people’s lifestyle
When you stop starving yourself and go back to a normal calorie-consumption, you WILL gain weight
Lack of energy due to being hungry
Some diets ask you to eliminate entire food groups and key nutrients
They can cause binge eating
They can cause stress which is known to cause belly fat due to hormonal changes in the body

Look, I get it. You want to get thinner and you want it now. Most of us do not want to wait the amount of time it takes to lose weight that statistically stays off for life. The diet industry is counting on that and the marketing is very convincing!

Losing weight and keeping it off for good without dieting starts with a change in mindset.  The mindset that you are going to switch to healthy eating.  Eating for health and dieting to lose weight do not always look the same.  Things like portion control, cutting back the foods and or liquids that you know are excessive,  avoiding overly processed foods, and meal planning are all considered healthy eating, not starvation diets or skipping meals entirely.

HERE ARE SIX TIPS THAT WILL HELP YOU LOSE WEIGHT WITHOUT DIETING

1) You need to eat.  It absolutely amazes me that there are still diets out on the market today that recommend dangerously low calorie meal plans when the science says otherwise.  Your body will get really good at storing what it doesn’t get enough of.  For example, if you eliminate fat from your diet, your body will not want to burn fat. It will want to store fat.  Sound nutritional research tells us that you need to eat fat in order to burn fat.  I am a firm believer that the low fat and low carb craze has contributed heavily to the obesity crisis in the United States.

Instead of restricting what you eat, you’ll find more success when you focus on a balanced diet that is centered around whole foods.   A balanced diet includes carbohydrates, proteins, fruits & vegetables, healthy fats, and water.  Any diet that cuts one of these important nutrients out should be avoided.

2) Exercise almost every day.  Do your best to exercise six days per week. Try an interval workout 2-3 times per week and alternate with more moderate activity on the rest of the days.

Choose a fun activity on your off day like a moderate hike, cross country skiing, swimming, or taking your kids or your dog to the park.

If exercising six days per week seems overwhelming, start with 20 minutes per day 2-3 days per week . You’ll still get better results than doing nothing at all.

3) Eat in.  This is the biggest tip I can give you.  Cook at home for the next 30 days and bring your lunch. Use light recipes from sources like EatingWell, Cooking Light, and Health magazine.

4) Cut back on liquid calories. Try substituting alcohol, sodas, and other higher calorie drinks with water. Try adding lemon or cucumber for some variation.

If cutting out liquid calories sounds extreme, take a more moderate approach and cut down to half or even a quarter of what you usually drink. You can always go back to your normal consumption if you want to.  This is about figuring out what works for you personally.

5) Cut back on dessert.  Desserts are usually loaded with calories. If you have a sweet tooth, try substituting with fruit or one piece of dark chocolate.

6)  Be authentically you.  It’s really important that you pay close attention to what’s most important to you.  Not everyone wants to be or was designed to look like the models on the cover of fitness magazines.  If challenging yourself to reach an elite athlete status is fun for you and you can achieve it in a healthy way, then by all means go for it!  However, if you know in your heart of hearts you’d just like to live a long healthy life, fit in your jeans, and have the stamina to do the activities you enjoy without a whole lot of restrictions in your life, then general health and fitness is for you so please don’t beat yourself up because you’re not “doing whatever it takes” to look like a fitness model.

I recommend you try my suggestions above for the next 30 days and stay consistent.  However, If this all seems a bit overwhelming,  pick as many things from above that you can realistically implement right away and stay consistent.  Diet and exercise are very personal which is why a canned approach rarely works.  We all have different lives, different goals, and different needs. 🙂

To your long term health and fitness!
Jennifer

How To Enjoy Your Holiday Season Without Gaining Weight

Christmas fitness woman wearing santa hat

The holiday season is officially here!  I personally love this time of year and my desire for you is that you would enjoy everything the season has to offer without the notorious weight gain that the media and diet industry warns you about constantly.

You may have even heard or read recent media reports that the average weight gain between Thanksgiving and New Year’s is seven to ten pounds.  Holy cow!  That number seemed high to me so I did a little digging and fortunately, it’s turning out to be a myth. The truth is the average person gains about one to two pounds during the holiday season.

With that being said, I’m guessing you’d rather not gain ANY weight this holiday season so I’ve put together a list of simple ways you can enjoy yourself without adding on the extra pounds that can come along with it.

  1. Set realistic goals.  If you are currently losing weight, congratulations!  During the holidays I recommend you give yourself a break and set a very vital yet realistic goal. Maintain your weight. If you maintain your weight, you’ll already be ahead once January rolls around.
  2. Exercise.  Now is not the time to stop exercising. As tempting as it is to skip exercise to take care of something else on your to do list, you want to burn calories so you can enjoy the special treats without the unwanted pounds.
  3. Plan ahead. Schedule all your commitments for the season on your calendar. This will help you plan your exercise time.  You may decide to exercise at home rather than drive to the gym. Try a mini-trampoline or an exercise video.  Or, take your workout outside and go for a hike or a walk.  Being outdoors is a major stress-reliever.  On days that are tightly scheduled, commit to a minimum of 20 minutes of exercise to keep your momentum and your metabolism boosted. Something is always better than nothing.
  4. Do some offline shopping. You can get in your exercise while supporting your local businesses and salespeople. Win-win.
  5. Pay attention to portion sizes. Take larger portions of the fruits and veggies and smaller than normal portions of the richer fare like scalloped potatoes, prime rib, desserts, etc. Watch the dressings on the salad — put it on yourself and be conservative. Go for the dressings that will drip to the bottom of the bowl. Consider trade-offs such as if you have a glass of champagne, you may want to have just a bite of dessert.
  6. Wear form-fitting clothes. This is a great way to keep weight from piling on. You will know if your weight is out of whack if those jeans feel a bit snug. This will help you take action before things get out of control.
  7. Lighten up traditional recipes. Got to have your pumpkin pie? That’s okay! Choose lighter recipes than the more traditional fare. Cooking Light is one of my favorite magazines; however, there are many recipes on the web that have been modified to reduce calories and taste delicious.
  8. Avoid showing up to a party hungry.  This is huge!  Keep fruit, nuts, energy bars, shakes, whatever is your go to snack, with you.  Or, if you’re at home, eat a small meal before you head out to the party. When you are overly hungry, you can mindlessly overeat.  The tiny quiches look way more appealing than the fruit and veggie platters when you haven’t eaten for hours. Start with a glass of water and then check out the food platters.  If you are dehydrated the body will use hunger to signal thirst.  When you are properly hydrated you will feel more satisfied and full after eating.
  9. There are only a few days that are actual holidays–eat normally the rest of the days. When you treat every day like it’s Thanksgiving Day with the excuse “it’s the holidays,” you are at risk of packing on the pounds.
  10. Use a Fitness Tracker.  Most smartphones come with health apps that allow you to track your steps.  Things like household chores and walking at the mall all count as exercise.  The more physical you get, the more calories you burn.  Keeping track of your activity levels can help motivate you to squeeze in extra steps throughout your day.

Most importantly, have fun!  Stress can contribute to weight gain so be gentle on yourself.

Here’s to a happy, healthy, and super blessed holiday season!

With Love,
Jennifer

Have a comment or question?  Please leave it below.  I love to hear from you!

 
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Eat, Drink, and Maintain Your Weight This Thanksgiving

Happy Thanksgiving from Personal Trainer & Lifestyle Coach Jennifer Ledford!

Looking forward to Thanksgiving but a bit concerned about all of the calories? No worries. There’s plenty of ways to avoid the calorie overload this Thanksgiving without missing out on great food and all of the fun.

1) Get physical.  Many towns and cities around the country host short runs called “Turkey Trots.” They usually benefit a charity and are very casual. If running is not your thing, you can walk it. It’s a great way to burn some extra calories before the big meal.

If you can’t find a Turkey Trot, make up your own. Encourage the family to join you for a walk, hike,  or a game of flag football.

Skiing, snow shoeing, and sledding are great activities before your Thanksgiving feast if you are in an area that has snow.

2) Eat breakfast. Beware of the temptation to skip meals to “save room” for the big feast. This not only slows down your metabolism, it increases the likelihood that you will seriously overeat during Thanksgiving dinner.

3) Be mindful of what you eat all day.  Appetizers are a great way to fuel your body while waiting for the main meal.  However, eat more of the veggie plate and less of the high calorie choices like chips and dip.

4) Eat normal portion sizes. Treat Thanksgiving like any other day. Avoid eating until you feel stuffed. You can always go back for more later.  And tomorrow’s turkey sandwich with cranberry dressing is something to look forward to.

5) Make conscious swaps! Consider trade-offs. For example, if eggnog is your thing, then you may want to have only a few bites of pumpkin pie. Spend the calories on the foods you’d rather not miss out on and leave out the ones that are not that important to you.

6) Trim the calories on the sides dishes. This is one of my secret weapons when it comes to party planning.  If you are the one doing the cooking, consider using lower calorie recipes for some of the traditional sides. Try websites like Cooking Light or Eating Well, or do an internet search for the “light” version of the recipes on your menu.

If family and friends are bringing dishes — ask those you know would be on board to do the same.  If you are bringing a dish, this is a perfect opportunity for you to introduce something new to your family and friends.

One tip when using “light” recipes.  Avoid using low fat or no sodium ingredients.  Use full fat and add the salt unless your doctor has advised otherwise.  The food will taste much better and our bodies need a healthy amount of the right fats and salt.

7) Keep the cocktails simple.  One of the best ways to maintain weight loss is to create ways to participate in the fun without feeling like you are sacrificing.  It’s entirely possible to consume alcohol and maintain your weight.  However, liquid calories can add up fast so it’s important to be conscious when choosing your cocktails.  Avoid high calorie mixed drinks by sticking with choices like wine, beer, vodka & soda, or whiskey served neat.  Alcohol can dehydrate you so make sure to drink two glasses of water for every cocktail consumed.

Here’s a fun and festive champagne cocktail that’s light on the calories and sure to be a hit.

FROZEN GRAPES CHAMPAGNE FLUTE

12 frozen seedless grapes

1/3 C chilled prosecco, sparkling wine, or champagne

1 cocktail stick

Add the grapes to a 3/4 (6-ounce) champagne flute.  Top with prosecco, sparkling wine, or champagne.  Serve immediately.  Use the cocktail stick to spear any grapes that remain in the bottom of the glass.  Makes one serving.  94 calories per serving.

Have a blessed Thanksgiving!

Shared with much love,
Jennifer Ledford