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7 Tips To Keep Holiday Weight Off This Year From Innovative Results

November 13, 2016 by IR Staff 2 Comments

Most people will gain 5-10 lbs between the beginning of November and the New Year!

*image curtousy of EatingWell.com

Are Holidays Making You Fat?

Most people will allow parties, dinners, shopping and other distractions ‘sideline’ them for 2 months…

Start today and make a decision to stay on track with your fitness goals.

Remember why you started making these changes: improve quality of life, live for your kids, enjoy activities, breath easier, or look better for your significant other.

What still needs to change?

Picture it, write it down and make it a priority.

Dana Point personal trainersWhat can you do to stay on track?

Here are 7 Tips to Keep Holiday Weight Off  This Year- Adopt three or so of the following strategies:

  1. Use the appetizer plate for dinner.  (smaller plate)
  2. Put only two items on your plate during any given trip to the table. Return as many times as you like, but only take two items each time.
  3. Use the volume approach to make yourself feel full.  Chow down on the big healthy stuff (broccoli and carrots) and then see if you have room for the rest.
  4. When you think you will be distracted by an important (or fun) conversation, set the food down and give it your full attention.  Remember, the more you’re distracted by people or events–the Superbowl—perhaps– the more you will tend to eat unknowingly.
  5. If you are really worried about overeating at a cocktail party or buffet-style meal, arrive late or leave early.  If you show up late, most of the good stuff will be gone.  Leave early and you will make it easier to avoid a second (or third) helping of dessert.
  6. Don’t wear comfortable clothing to a party! Wear your tightest dress or pants and then put a belt on top. You’ll not only look hot, you’ll know exactly when you’ve eaten too much.
  7. Stick to your healthy eating habits 80-90% of the time, then plan cheat meals (parties).

A healthy body comes from healthy eating.

Gym in Costa Mesa, CAStay Active!

Stick to your workout plan during the holidays.

Most people let shopping, parties and everything else throw them into a tail spin.

Plan your workouts into your day and make them a priority.

Location or lack of a gym is NOT an excuse.

If you’ll take this info and apply it, you will avoid gaining weight this holiday season.

If you have specific questions or concerns, talk to your coach.

 

If you liked this article, “7 Tips To Keep Holiday Weight Off This Year From Innovative Results” please leave us a comment and share this article with your family, friends, and coworkers.

 

If you are looking to get started with an Innovative Results fitness coach or personal trainer at The Orange County Fitness Playground, please fill out the form below.

Filed Under: Blog, Events, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition Tagged With: Aaron Guyett, Breath Easy, Christmas, Christmas And Holiday Season, Costa Mesa, costa mesa gym, costa mesa personal trainer, Fitness Playground, healthy living, Healthy Stuffing, Holiday Making, Holiday Seasons, Holiday Weight, Holiday Weight Gain, Innovative Results, Innovative Results Classes, Meals Parties, orange county, overeating, Result Fitness, Seasons, Stuffing Broccoli, Tips To Keep Holiday Weight Off, tips to keep the weight off, Tips to keep weight off, weight loss, Weights, Will Gains

What Happens When You Are Overeating and Undereating?

April 25, 2016 by ptpt 3 Comments

2014-03-15 07.07.02By Aubrie Pohl

Think about a specific nutrition “rule” or “guideline” you follow.

Where did you learn it?

Was it from someone else or your own experience?

What effects have you noticed?

Were you overeating or undereating?

One of the most frequent requests I receive as a trainer/coach/friend/yogi is to create an exact meal plan one can follow.

If I could calculate the amount of hours I have spent on trying DIFFERENT plans on my own body, it would probably be well over 1,000.

The human balance is in a constant state of chaos.
Something that worked 5 years ago for you, might not even affect you now.

I’ve thought hard about how to summarize the essential tips on how to find a perfect balance in your life between fitness, food, and hydration to make it seem really easy, but I concluded that that’s almost impossible.

What is possible?
Creating a deeper relationship with yourself.

The perfect plan for you might not be completely clear to you at the moment, but with a daily check-in to your own body, you will develop a plan that best suits your needs, energy levels, and lifestyle.

First Things First, Eat Clean.healthy food collage

Our body is only as efficient as the nutrition we supply.

If you are not eating clean, it will be difficult to figure out if you are under fueling or over fueling.

Eat clean FIRST, and usually that will help you tune in to your body’s needs to fuel correctly.

A few major guidelines can help us make steps towards success!

1. Whole, unprocessed foods will deliver the most macronutrients and micronutrients for our system to reach its optimal level.

2. Notice how your body responds after certain foods.

3. Try eliminating gluten for a week, dairy for a week, meat for a week, and focus on how your energy levels change. Sometimes we have food intolerances that we do not even know about!

4. Drink half your weight in ounces of water.

5. Eat out less and cook at home more, where you have complete control of all ingredients and portion sizes.

Eating clean helps your body clean out the processed junk and start fueling on foods that will help you flourish!

Small changes over time WILL add up to make a big difference towards improving your quality of life.

 

Under Fueled and Under-performing

When our body isn’t supplied with enough proper calories (energy) we experience symptoms of under fueling.

Our body fails to thrive.core exercise - sidewinder

Mood changes like irritability, depression, and the inability to concentrate can affect us in our daily lives outside the gym.

During our workouts, every energy system gets drained.

You feel weak.
You can’t last a whole workout without feeling depleted.
You’re losing weight.
The thought of aerobic capacity seems like a monotonous task.
You’ve lost motivation.

These are all signs that your body is not being properly fueled.

 

Over Fueled and Overflow

If our body is prospering from clean foods but reaches its caloric (energy) intake capacity, we will start to experience symptoms of over fueling.

Yes, you can get too much of a good thing.

The energy we put into our bodies and the energy we expend are measured in calories.

You feel heavy and sluggish when you walk.
Your strength increases.
Your aerobic capacity has downgraded and you undergo labored breathing.
You gain weight.

A surplus of calories can help the body increase musculature strength, but giving the body more than it can absorb for energy will keep it functioning sub par overall.

 

A Constant State of Flux

Since we are continuously learning, shifting, developing, and rearranging our lives, our bodies get sent through those same phases.kid stuffing face

Some days might have more movement than others.

Some days may have more rest.

If our lives are full of fluctuations, shouldn’t our diet be the same?

Our bodies will most certainly tell us we should eat more on days with more movement, when we are burning more calories (energy).

On days we rest, we do not need as much food (fuel).

Knowing the difference between hunger, when our body NEEDS fuel, and appetite, when our minds WANTS food, is the key to developing the deeper relationship to our internal world.

Take the time every day to let your thoughts settle, and notice if you have any signs of under fueling or over fueling.

Over time your body will reach a comfortable fuel balance, and you will experience peak performance, enduring energy, and a greater quality of life.

Did you like: “What happens when we are overeating and undereating?”

Read More from Coach Aubrie…

6 Keys to Improving Your Physical Health
Food Is Fuel

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Aubrie Pohl, Body Cleans, Calories Energy, Clean Food, costa mesa gym, diet, Energy Levels, food, Food Fuel, Food Intolerance, Food Science, healthy living, Innovative Results, Issues with Over Fueling or Under Fueling, Levels Change, Malnutrition, Nutrition, Nutritional Guidelines, Optimal Level, orange county personal training, overeating, overeating and undereating, overtraining, Portion Control, Self Care, training, undereating, Unprocessed Foods

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Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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