The Beacon
Volume 4, Issue 1
January 2013
Shed Those Holiday Season Pounds Article Provided by Greg Sedbrook Well another year is behind us and if you’re like most of us, you might have added a few extra pounds during the holiday season. There’s no time like the present to keep that New Year’s resolution you just made, to lose those pounds! Here are a few suggestions and tips to shed that weight. Count Calories Losing weight is all about the numbers. Eat fewer calories than you consume on a regular basis and those holiday pounds will be gone before you know it. Ask your Doctor or consult a nutritionist to find out the average number of calories your body needs to maintain its current weight. Since it takes a burn of 3,500 calories to lose 1 lb., subtract 500 from your average daily calorie intake to determine how many calories you can consume every day in order to lose 1 lb. per week. Stick to that calorie count and you'll shed the holiday pounds within a few months. Balance Your Diet Your body works the most efficiently at burning calories when it has the right balance of nutrients and vitamins. The U.S. Department of Agriculture sets a standard balance of food groups, which they present in the all too familiar food pyramid. For adults, that means eating 6 oz. of grains and carbohydrates per day, 2 cups of fruit, 2 1/2 cups of vegetables, 3 cups of dairy and 5 1/2 oz. of meat and beans for protein. Drink Water Overeating is often caused by feeling hungry before meals. Overeating and consuming too many calories will prevent you from getting rid of the extra pounds you picked up during the holidays. To combat this, drink a full glass of water before each meal. Water is calorie-free and will help fill your stomach, making you feel full faster and helping you achieve your weight-loss goal sooner. We also all have a tendency to drink fewer fluids in the Copyright © 2012 Peel, Inc.
colder months because we don’t sweat like we do in the heat of summer. But it is very important to drink even though we may not feel as thirsty. An Apple -- Or Three -- A Day Another way to help you feel fuller on fewer calories per day after the holidays is eating healthier foods that are high in fiber. Apples are a perfect example. Eat a medium apple before each meal. The fiber will help fill your stomach and help you feel fuller longer, preventing overeating later in the day. Find Creative Ways to Burn Calories Getting to the gym or hopping on the treadmill isn't the only way to burn calories after the holidays. All around you are opportunities to burn extra calories; you just have to get creative. Take the stairs every chance you get instead of the elevator or escalator. Park at the far end of the parking lot at the mall or grocery store. Ride your bike to the store or to work where you can. Take walks in the evening instead of lounging in front of the TV. Make a resolution to get moving more often. Until next month; stay safe and keep up that fitness.
The Beacon - January 2013
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