How to Lose Holiday Weight Gain the Fastest!

  • By Sharon LaCroix
  • 31 Dec, 2016

Get rid of the seasonal weight gain.

Time to lose weight for the new year
Lose Weight Fast

For many of us the ‘Happiest Time of the Year’ ends with a feeling of not being so happy with the weight we’ve gained over the past year – and especially after the holiday consumptions. I want to share how you can lose weight fast with a few simple tips. AND if you want even faster results come see us at BonVie Weight Loss & Nutritional Wellness for coaching support!

Eat Enough!

The idea that by just reducing calories you’ll lose weight is incorrect and will most likely result in you burning down muscle. Yes you do want to keep your caloric intake low at around 1000 cals a day,  but the KIND of calories you eat and WHEN you eat is what counts.

When you don’t eat enough, your body feels hungry and lowers its metabolic rate . Bottom line: you may hold onto extra fat by eating less. Without enough fuel your body goes into preservation mode – and even if you have very few calories, it will hold onto its fat stores.

Schedule three meals a day at similar times to ensure a steady supply of energy and eat a mid morning and mid afternoon protein, low carb snack to keep your metabolism revved!

Eat Breakfast!

Yes it really is the most important meal of the day. Why?

Because if you don’t eat breakfast, you pretty much set yourself up for a fat-storing kind of day. On the other hand, Tufts University scientists report that regularly eating breakfast can help you shed up to 15 pounds every year!

Becoming hypoglycemic before you even get the kids off to school or get to the office in the morning is a formula for weight gain , regardless of how few calories you eat each day. When the body senses hunger it’s first tendency (after compulsion to grab a high-carb food) is to store fat! That’s right – store fat – not burn fat – no matter how few calories you limit yourself to…

When you don’t eat breakfast it means the body has been “fasting” since your last meal the night before and the body goes into preservation mode - which means it stores fat in response to perceived “starvation”.

And Harvard University studies show that eating early in the day can help increase your focus and memory as much as 40 percent. But make that a protein breakfast – like an egg scramble with veggies and a slice of lean ham.

Eat Protein!

Individuals on low-calorie diets are especially susceptible to inadequate intake of protein and over consumption of carbs/sugars.  You may show weight loss on a scale, but it may be muscle loss, not fat loss; and a post-diet “yo-yo” weight gain is almost guaranteed.

The key to ensuring rapid, safe fat loss is to eat lean quality protein in an amount equal to ½ your body weight, and carbohydrates not to exceed 40 grams a day. You also want to eat 4 cups of low-glycemic vegetables, vitamins and minerals, and lots of water!

Reduce Carbohydrates

Both Simple   and complex carbohydrates can prevent weight loss.   As long as sugar of any kind is being consumed, the body is not burning fat. It’s burning glucose, stored glycogen, and sometimes muscle. It's as simple as that.

Significantly reducing carbohydrates while maintaining muscle mass with high quality protein makes the body turn to fat stores for energy. That’s why achieving and sustaining your healthiest weight depends more on  what  you eat, not on how much.

Water is Your Fat Burning Friend!

That’s right, proper hydration will help you burn fat faster. When we are under-hydrated we hold onto the water we do have, which makes it harder for the body to burn fat. Now don’t try to remember how many glasses you’ve had. Use a large container like a liter bottle with a known quantity and figure out how many times a day you need to empty that. Make drinking water a habit so that you get in a minimum of 64 oz a day. Both in cold winter months and hot summer months we get extra dehydrated so drink even more.

Get Enough Sleep

You’ve likely heard the reports but inadequate sleep sharply interferes with fat loss. Researchers from Columbia University discovered that people who get less than seven hours of sleep per night are generally heavier, and have a harder time losing weight.

This is because certain areas in our brain are triggered when we’re tired, the area that manages our behavior and self-control... resulting in overeating and poor food choices. Lack of sleep also affects hormone levels which increase hunger and appetite and makes you feel less full after eating.

We eat more when we’re tired, even when we’re not hungry, especially late night snacking adding up to more calories. Not enough sleep triggers craving high calorie foods and we lose the ability to make good choices and start making impulse decisions – usually in the form of junk food .

Finally, Get Outside!

A walk in the fresh air or more active winter activities can help you lose weight. Getting outside in nature with natural light can make a huge difference in our mood, and - in reducing carb cravings.

It’s not the calorie-burn per se, in fact you need to intake more fuel when you exercise more. It is, once again,  the brain effect. The stress hormone Cortisol is released in response to tension, which causes an increase in appetite. When we do outdoor activities it keeps us less stressed and more balanced, reducing those cortisol levels.. Exercise and relaxation help us move away from eating as a primary source of comfort.

Really, I don’t know of anyone who doesn’t feel more uplifted after being in nature. Around both our Santa Monica and our Portland clinic locations, we have a wealth of outdoor environments in which to immerse our minds, bodies and souls.

In summary

To lose that holiday weight, and maybe the lbs. that have crept on through 2016, we want to keep carbs at a bare minimum while having adequate protein, hydration and recreational relaxation. Come see us at BonVie for effective coaching support!

Happy New Year!

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