This Is What Happens To Your Body When You Stop Exercising.

               


Saw this and thought Whoops. May need to stop slacking off. 🙇

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6 Tips To Avoid Holiday Weight Gain

I love the holidays! But if you’re trying to lose weight, all the sweet, carb-filled holiday treats can sometimes add stress to your celebrations. In this blog, I’m going to share with you how to enjoy all the delights of the season while still staying true to your weight-loss goals.

First, remember that there’s no better time of year to remind yourself of why you want to lose weight in the first place. Your friends and family care about you and want you to succeed. They want you to be happy, healthy, and on your way to becoming the person you want to be in 2018!

Also, seeing your loved ones at these gatherings is a great reminder that the holidays are about so much more than the food. Those delicious dishes and desserts are just tokens of the love you share among the most important people in your life. When you focus on what really matters, it’s not so hard to let a treat or two pass you by.

Related: What To Do After A Binge To Get You Back On Track 

In fact, there’s no reason you can’t successfully lose weight (or at least maintain your weight) during the holidays. But it helps to have the right mindset — and a plan — for getting through holiday meals and parties keeping your weight-loss goals intact.

6 Ways to Avoid Holiday Weight Gain:

1. Eat a filling breakfast and lunch

Don’t starve yourself before the big meal! You may think you’re “saving up calories,” but the hungrier you are when you arrive, the more likely you are to make poor food choices and wind up eating more than you might have otherwise. Start the day with a healthy, satisfying breakfast and a reasonable lunch, so you won’t be ravenous by the time the holiday meal is served.

Will Eating Carbs At Night Cause Weight Gain?

You may have heard that if you're trying to lose weight, you shouldn't eat carbs late at night, because it'll make you gain weight. Leanne Ward, a sports dietitian known as the_fitness_dietitian on Instagram, posted to settle things once and for all.

Leanne says, "They won't... as long as the carbs/meals you consume are within your energy budget. Ie... any macronutrients (carbs, fat & protein) will make you gain weight if you're eating in surplus (too much food for your body's needs)." She goes on, "As long as the calories you're consuming at night are within your body's required amounts, you will not gain weight."

 Related: How Many Calories Should You Eat In a Day

So, basically, as long as you eat the right number of calories per day, including the appropriate amount of carbs, fats, and protein for your goals, it doesn't matter what time you eat them. Amazing to hear this from a dietitian, right?!

Love Bread And Pasta? Here's How To Lose Weight Without Giving Them Up.

When it comes to weight loss, pale is out. White bread is evil, brown rice is best, and if you do spring for pasta, it better be whole-wheat. Quinoa pasta is cool too.

The whole-grain trend does make sense. After all, while grains naturally contain three distinct, nutritious parts—the bran, germ, and endosperm—white breads and pastas are stripped of everything but the endosperm, a.k.a. the starchy part, explains registered dietitian Jonathan Valdez, R.D.N., owner of NYC-based Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

So, with only the endosperm on board, white, refined grains are low in fiber and sky-high in simple sugars, threatening to spike you blood sugar and fat-storing insulin levels. Not exactly a weight-loss superfood.

Still, white grains are also ridiculously fluffy and yummy—meaning that a lot of us have a hard time giving them up. Fortunately, you don't have to. It’s important to remember that no one food on its own will keep you from hitting your weight-loss goals, explains registered dietitian Alissa Rumsey, R.D., author of The 5-Minute Mindful Eating Exercise.

“So, if you really enjoy white bread and pasta, don’t cut them out,” she says. Just make sure you take a healthy approach to them. 

Here, experts share five tips to help you make your love of refined grains work for your weight-loss goals.

The Four Things You Need To Know Before Going To The Bar.

                    

As we head into the festive season here are some tips to help you navigate the office Xmas party drinks. 😉 

Let me know what you think?

Related: Alcohol and Weight Gain. Here's The Lowdown

Bananas? Should You Avoid Them If You want To Lose Weight?

One of the basic truths that everyone learns about healthy eating is that fruit is good for you. So it’s kind of weird that many low-carb diets say that you should swear off bananas.

After all, bananas are a fruit, but they are starting to get a reputation as a sugar-laden, calorie-packed fruit. More than 70,000 Google “how many calories in a banana” each month, and even celeb trainer Harley Pasternak recommends that dieters avoid bananas to lose weight. And eating bananas on a keto diet? Forget about it.

Why: A medium banana packs 27 grams of carbs, more than two slices of white bread, as well as about 14 grams of sugar. That sugar occurs in the from of fructose, a simple sugar that the body digests rapidly and can lead to blood sugar and insulin spikes. And, for the record, there are 105 calories in a banana.

 Related: Can Eating Avocados Help You Lose Weight?

How The 80/20 Rule Will Change Your Weight Loss Plan

One balanced approach to lifestyle change—and lasting weight loss—is the 80/20 model. The idea is that 80 percent of your choices are made in the planned and predictable environment of your "normal" routine and are therefore mostly healthy, while 20 percent of your decisions are made in situations that are not part of your normal routine, and therefore may include indulgences or lapses. You might be at a birthday party and have a slice of cake, or maybe you get superbusy at work and miss a few days of exercise.

At first glance, an all-or-nothing approach actually seems easier to stick to because it's so black and white; there are hard-and-fast rules that are simple to follow. The 80/20 approach, on the other hand, requires judgment and moderation; you have to make decisions and choices on the fly. For example, can you have just one of your trigger foods (one of those foods that you struggle to eat in moderation) in a given situation? Can you take a day off from exercise and get right back to the gym the next day?

The keys to making 80/20 work are that 

1) understanding that the 20 percent is a normal part of life and it's better to make peace with it than attempt to avoid it altogether, and 

2) you haven't "blown it" and one indulgence or lapse doesn't have to cascade into several more. 

Related:  8 Ways To Motivate Yourself To Start to Lose Weight