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Holiday Survival Guide: How to Get Through the Holidays With No Regrets

Hey it is Evan Raoof  and i am with  you . You have worked hard this  past year in your weight loss and fitness  journey or maybe you have struggled to stay on point . With the Holidays here you just want to get through this season without gaining a ton of weight or feeling guilty about not sticking  through  your plan fear no more ….

10 Holiday Survival Tips

Let’s face it:  it is hard to stick to a healthy eating and exercise plan during the holidays.  Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites.  When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight.  It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!

Your Goal:  Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose.   Remember:  you want to enjoy the holidays, not be miserable from deprivation.  This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.

There are several ways to accomplish this:

  • Don’t skip your workouts.  Even moderate intensity workouts can burn 300-400 calories per hour.  You need this calorie-burn to keep up with the richer food that you will be eating.  You will also be less likely to overeat if you have just sweated through a hard workout!
  • Eat breakfast.  People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.
  • Keep a food diary.  Write down every single thing you eat—even if it is only one bite of shrimp cocktail.  It is a proven fact that keeping a food journal results in better weight control than not keeping one.
  • Monitor your hunger.  Never show up at a party or buffet ravenous—you will most certainly overeat.  Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.
  • Weigh yourself twice each week. Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals.  If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.
  • Watch your portion size.  If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it.  Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.
  • Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge.  Don’t leave them sitting around.  Freeze them, give them away or toss them.  It’s not worth the temptation!
  • Check in with your future self.  Every day, speak to yourself from the future—say, from January 1.  Thank yourself for doing the tough work of self-discipline during these holiday weeks.  You might say something like this:

“Thank you!  I feel great!  I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”

  • Go public.  Sound scary?  It’s supposed to!  Let others know what your current weight is and check in with them each time you weigh yourself.  That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

 

You can survive the holidays with no added weight gain.  Remember these tips and keep a vision of what you want to feel like on January 1 in mind.  It’s going to be a great holiday season!

 
The Power of Gratitude and why Thanks giving truly matters

Hi Evan Raoof here  i want   to take this time to say Thank you to all  readers of my blog/newsletter and social media friends and connections

This is the time of year that we take to  publicly give thanks  on the account of Thanksgiving .

I  guess as we get older we start appreciating  what we have right now.

Over this past year  I have really  looked to understand the power of gratitude

I am so grateful for my children for they truly put a smile on my face. They remind me every day…How you should be, How you treat others with respect, communicate your word ..Allows you to see the world through a child’s eyes gives me the eyes of wonder that anything is possible finding my strength wanting to live with a smile grateful for family and grateful to my connections  with you.

I just received this awesome email from Mind Valley

do you know that the practice of ”giving thanks” embeds a lot of meaning to your life?

And do you know that practicing gratitude is so absolutely simple that all it takes to start is with a little smile on your face?

Notice  they wrote simple   sure  yet  being mindful each day allows you to work toward easy .

This is the info graphic  that I thought  was awesome.    i put it on my blog here because I love it . You should click here   Mind valley is hosting a generous  Thanks giving give away.

They have some awesome programs I personally have found success with just one ,Silva Life System. It is a powerful  education of  the mind and truly more than active meditation.

They’re giving away 3 free passes to 10 of their most very best personal growth courses…  Start with the infographic here 

All you have to do is:

1. Tell us what you’re grateful for this year
2. Share the infographic with your friends

And on Thursday, Thanksgiving day, you may
well be one of the lucky winners. :-

I wish all of you a fantastic Thanksgiving :)

 

thanksgiving-infographic

 
4 Benefits Of Losing Weight

4 Benefits Of Losing WeightThere are many benefits to losing weight. If you have been considering this idea, or your doctor has mentioned losing weight to you, you know it will be a lot of hard work. However, the benefits of losing weight are definitely worth the effort.

As you consider your decision to lose weight, take a look at the list of benefits below.

1. A Positive Body Image: Many overweight people struggle with their body image on a daily basis. If you are unhappy with your figure, and want to end those negative mirror sessions, losing weight may be a good option for you. Imagine feeling positive each and every time you see a photo of yourself! That’s definite motivation to lose the weight and keep it off.

2. Increased Self Confidence: If you struggle with self confidence issues due to your appearance, weight loss can be a good way to come to terms with your body. As you become strong and healthy, you’ll become confident in your abilities and strength. This is a great feeling!

3. Increased Health and Strength: As you lose weight, your body will become stronger. Exercise and weight training will help your body grow stronger – you may be able to do activities you never had the strength or stamina to before. You’ll breathe easier, and be able to run and walk for longer periods of time without discomfort. You’ll be able to play actively with your children or grandchildren without having to take breaks to catch your breath. Losing weight can truly be a life altering experience!

4. Decreased Health Problems: Many health issues such as high blood pressure, high cholesterol, sleep apnea, and diabetes are all triggered or irritated by obesity. This means that if you experience or have a family history of any of these diseases, losing weight can help you to feel better. Diet and exercise can improve your health be decreasing your risk of heart disease, as well. By altering your fitness habits and your eating habits, you just may be lengthening your life!

The benefits of weight loss definitely outweigh the risks. After all, what do you have to lose? Sleepless nights, lack of energy, shortness of breath, fatigue – you’ll be able to kick all these symptoms to the curb by investing time and energy into your fitness regime. Take the time to develop a healthy diet and exercise program today – your body will thank you for years to come.

I know the toughest part about losing weight is getting started. We care and want to help you achieve  the body you deserve.

Give us a call for a no obligation Weight Loss profile and fitness  audit We will give you  the knowledge to fight  the fat and get the body you deserve Click here

This article is for informational purposes only. It is not medical advice, nor should it be interpreted or substituted as medical advice. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.