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|HOLIDAY DIETING TIPS AND TRICKS .. PAGE 1, PAGE 2, PAGE 3, PAGE 4...PAGE 5....
If you are trying to lose weight, the holidays literally are the heaviest time of the year. Ho ho ho along with
all the goodies.
So how do you eat, drink and be merry while you’re counting every single calorie? By getting finding a
buddy who will help you make the right choices bite by bite, or just by becoming a prothinspo member.
Scientific studies have shown that people who diet with partners are much more likely to lose weight and to
keep it off. And there’s no more crucial time to have a buddy on your side than from Thanksgiving to New
“During the holidays, you can use all the help you can get," says Alan Gettis, a nutritionist and clinical
psychologist in River Edge, N.J. “I urge my clients to get a full-time year-round a buddy, it could be a
husband or a wife, a neighbor or a friend. I’ve also been telling my clients about http://www.
WeightLossBuddy.com, where they can sign up for a buddy for free."
But don’t wait for the first feast to find a buddy, says Susan Holmberg, a nutritionist and behavioral
therapist in Oradell, N.J. “Once you start overeating, you don’t want a buddy," she says.
Buddies give you moral support and help you identify bad eating habits and patterns because they have
been there, too, she says. “You may want to have more than one buddy," she says. “You can have one on
the phone and one who exercises with you and goes to parties with you. You can make deals with your
buddy where you both go to the party but only one of you goes through the buffet line or where you agree
to split one meal."
Buddies also are like therapists and coaches, who listen to you and keep you on the right path. “Your
buddy should be a person you can share your feelings with and rely on in a pinch without fear that your
feelings will be used as ammunition against you," Gettis says.
Gettis points out that with www.WeightLossBuddy, “you can find someone with similar goals, and both of
you can support each other."
Buddies also take on active roles, getting you to stop a bad habit and replace it with a healthy one. Gettis
likens the process to a marathon, where the runners are tempted to give up before the 26th mile because it
is so difficult to stay the course. “The 18- to 19-mile mark is the crucial one," he says. “During a marathon I
was once in, I came upon two guys running – one was hurting, and the other was encouraging him to keep
running. I followed them for two to three miles, and the one kept saying, ‘Leave me.’ The other kept saying,
‘I’m not going to.’ And I thought, ‘What great friends!’ Then I heard the one hurting say, ‘What’s your name?’"
Perhaps the most important role that buddies play is helping plan strategies and then making sure that you
make them work. “They can teach you to take baby steps and to change your environment," Holmberg says.
“For instance, they may suggest that you keep sneakers in your trunk or put on your gym clothes as you
leave the office so you don’t have an excuse not to exercise. They can call ahead to the party to check on
the menu and give you a low-cal recipe to bring so there’s at least one thing that you can eat."
Holmberg says that some of the changes are so simple that people overlook them. A buddy may, for
instance, suggest that you get at the end of the buffet line so there is less food available or help the host
wash dishes because if your hands are wet, you are less likely to nibble on the last remaining crumbs from
the serving dishes. “If you are asked to bring dessert, your buddy may remind you not to make chocolate
chip cookies because the last time you ate a dozen cookies before you brought them to the party and
nibbled the chips while baking and suggest that instead you make something like a pie that can’t be nibbled
because it is cut only when served."
Buddies also can help you practice being assertive, not aggressive to make significant changes in your diet
and your lifestyle. “By being assertive, you attack the task," Gettis says. “By being aggressive, you attack
the person. You need to stand your ground and in a firm but angry voice say: ‘I really would appreciate it if
you would not bring home anything fattening. You may have had good intentions, but I’d feel better if you
didn’t do it again.’"
So don’t wait until you’re boxed in by back-to-back parties and surrounded by wall-to-wall goodies to find a
buddy. Make an early New Year’s resolution to do it now, long before the marathon feasts begin, Gettis
says. “You have to be realistic, so don’t count on losing 10 to 12 pounds during the holidays. Don’t say you’
ll lose 10 pounds during the holidays, and don’t gain 10 either. And get someone to be your buddy for all 12
months of the year. You have nothing to lose – but weight."
Now, If winter hibernation tends to pack on the pounds, take heart. There are some simple steps you can
take this winter to prevent yourself from gaining weight. Even though it’s a “natural" process to put on
weight during the winter, it’s not all that pleasant. So check out these simple steps to winter weight loss
>>>> WEAR RED: The color red is pure fire energy and it will literally melt fat. Add red to your wardrobe. For
great weight loss while you sleep, wear red bicycle pants to bed (if you have weight around your belly and
butt) or red pajamas. If you start to get too hot or a racing pulse, just wear red during the day.
>>>> DOWSE: You can use your pendulum to get rid of fat by swinging it clockwise with the intention of
removing the negative thought forms from your body that cause fat. Keep swinging until it stops.
>>>> BLESS YOUR FOOD: Before you put anything in your mouth, bless it. Thank the beings who have made
your food possible, and ask that the food to be raised to its highest vibration. Ask that your body retain only
what it necessary for you to stay at your ideal weight. You can even hire an angel to increase the power of
>>>> FIND OUT: Ask yourself what is causing you to hold onto your fat or gain weight. You might write “What
am I holding onto that is causing weight gain?" with your dominant hand, and answer with your other hand.
The answers are usually quite interesting. Once you address the issues at hand, you’ll have an easier time
When working with weight loss, just remember the law of “as above, so below." Your physical weight is
usually tied to your emotional and mental baggage. Shed one and you’ll lose the other. You can either start
at the physical end, or at the mental and emotional end. Enjoy the journey!
Also, I am assuming your schedule is pretty hectic in preparation for the Holiday Festivities.
So its only inevitable that I ask of you to take a few moments to ponder on how you will handle the vast
amounts of food involved with this holiday season. And to remind you not to forget about your personal
health, goals and the purpose behind them.
As a gift I would like to share with you a few tried and true concepts on how to maintain or lose weight
during this holiday season.
Thirteen years ago I became quite intrigued with the idea of LOSING WEIGHT DURING THE HOLIDAY SEASON.
Even knowing the chances of finding success with this idea was highly slim I was nevertheless still
Please note, When I refer to, 'LOSING WEIGHT DURING THE HOLIDAY SEASON' I am NOT referring to:
1. Avoiding family and friend's,
2. Avoiding all other meals to splurge during just the one dinner,
3. Limiting my meals to five pounds of plain turkey and maybe a heaping tablespoon of mash potatoes or
stuffing. (Not trying to be sarcastic--just being truthful),
In the beginning, thirteen years ago, I simply began deciphering which foods I was going to eat for the
holidays versus the foods I really needed to stay away from, like those scrumptious tasting butter rolls
served at the beginning of dinner.
RESULTS: Weight loss didn't take place the first year. But I didn't gain weight either. What I really enjoyed
was this preplanning approach especially the greater sense of feeling and being in control so I continued
my efforts and after many years of enhancing this concept I created what's known as the Replace, Eliminate,
Limit (REL) Theory.
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HOLIDAY DIETING TIPS AND TRICKS CONTINUED... PAGE 1, PAGE 2, PAGE 3, PAGE 4...PAGE 5....
|The holidays are upon us, and with them comes the perfect storm for weight gain: lots of food, cocktails, and high levels
of stress. But packing on the pounds doesn’t have to be an inevitable facet of the holiday celebrations — avoiding it
may actually be easier than you think.
Food is an absolutely necessary part of life, regardless of what or how you eat. Once digested, it’s converted into
energy to power cells, which are responsible for everything from keeping our heart beating to pumping air into our
lungs, to helping us move. However, the amount of calories a person needs depends on their own individual body —
someone who’s highly active will likely need more calories, while someone who tends to be sedentary needs less.
It’s when we eat more than we need that calories are turned into fat and stored for later use, Mary Jane Detroyer, a
registered dietitian in New York City, told Medical Daily in an interview. Enough of this excess fat can then lead to weight
gain. But this process doesn’t happen overnight or from only one day of indulgence.
“When the average person eats a larger meal than general, then steps on the scale the next day, they are seeing a fluid
shift,” Detroyer said. “It’s water in their muscles. It will go away.”
What's Actually Happening During The Holidays
The average Thanksgiving meal is packed with sodium, all of which enters the bloodstream. Sensing this, the kidneys
respond by retaining extra water in order to maintain a healthy sodium-blood concentration. This is considered water
weight, and it’s not necessarily permanent; Detroyer says it usually goes away once we return to our normal eating
Eating lots of carbohydrates stimulates a similar response. Carbs that aren’t used immediately are turned into glycogen
and stored away for later energy use. The body needs about 3 to 4 grams of water for each gram of glycogen it stores,
however, which explains why we gain water weight after eating all those biscuits during the holidays.
Although one day of indulgence probably won’t cause any noticeable physical changes, overeating during the entire
holiday season might. Even if you're watching what you eat during the holiday season, weight gain can still sneak up on
you through excessive alcohol consumption, which typically occurs at various holiday parties.
“When you drink alcohol, your inhibitions are lowered and you’re less inclined not to eat,” Detroyer explained. Detroyer
added that alcohol also inhibits the body’s ability to digest food, causing it to sit in the intestines for longer. Alcohol is
also full of calories, and the acetate in alcohol reduces the body’s ability to burn fat. Altogether, alcohol makes it easier
to gain weight. Good Housekeeping magazine notes many successful dieters avoid alcohol entirely during the holiday
season to prevent excess weight gain.
As stressful as managing all this food and alcohol is, it’s best that you try not to stress. Detroyer says the meals and
drinks have nothing on stress when it comes to holiday weight gain. “During this time of year, people are stressed, and
stress can cause people to eat more. Many people gain weight because they eat for the wrong reasons,” Detroyer
explained. What’s more, the stress hormone cortisol makes the body hold onto calories for longer, making it even harder
to burn off the excess fat.
Battling The Bulge
With the odds stacked against us on all fronts, how do we avoid weight gain during the holidays?
Contrary to popular belief, skipping meals in order to reduce caloric intake will only make things worse, Lisa Moskovitz, a
registered dietician at the NY Nutrition Group in New York City, told Medical Daily in an email. “The hungrier you are
going into the meal, the faster you’ll eat and the more you’ll load on your plate,” she said. “Snack on fresh fruits and
veggies throughout the day to keep your belly full on few enough calories that you’ll still have room for all your favorite
foods during the meal.”
Detroyer also suggests taking time to acknowledge your food and appreciate the eating process, rather than quickly
scarfing it down. This will help you eat until you're satisfied but not until you’re full, which in turn can help you reduce
your total calorie intake.
“Mindful eating is the practice of paying attention to what you’re eating. … When you’re eating mindfully you enjoy it,
savor it, take time to appreciate it,” Detroyer said. As a result of mindful eating, you’ll feel more satisfied from your meal
and therefore eat less.
Research has also shown drinking water before and during a meal can reduce the chance of overeating. Adhering to an
exercise routine can also help to offset the additional calories you end up consuming. “Keep active by starting the day
off by breaking a sweat at the gym or by jogging around the block,” Moskovitz said. For those who aren’t ready for this
level of physical activity, she added, simply helping to set the table or clean up after dinner also counts as physical
activity, and can subsequently lead to less overeating.
If you’re in charge of holiday cooking, there are many subtle modifications you can make to your food so it comes out
healthier. Use skim milk instead of whole in mashed potatoes or skim the fat out of the gravy, for example. Moskovitz
also suggests adding at least two healthy sides, like “sauteed spinach, a big colorful salad, or baked sweet potatoes.”
Keeping slim and avoiding weight gain may be more difficult over the holiday season, but it is far from impossible. Yet,
despite the importance of staying healthy, watching your diet shouldn’t take away from your overall holiday experience,
Moskovitz said. “As long as you get back on track the very next day, no harm, no foul.”
Avoid holiday weight gain
If you're trying to reach your feel great weight, Thanksgiving can be a very stressful holiday. With so much delicious
food tempting you, it's difficult to keep your healthy habits in check. Who doesn't pile their plate high at Thanksgiving
If you're anything like me, however, too much splurging on Thanksgiving often sets off a domino effect for the rest of the
holiday season. Instead of embarking on a six-week food fest, take control of the day and jump-start your motivation for
a healthy and active holiday season—one where you lose weight, not gain!
Plan a post-meal walk
As soon as you arrive at your Thanksgiving celebration, announce that you plan to take a walk after the meal. Most
likely, some of your family and friends will want to join you. Once you get a few people on board, it'll be tough to bail out.
A brisk walk will help you burn some calories and likely put you in the right mindset to turn down a second piece of
pumpkin pie...Walk around and talk to people
Rather than obsess over the food at Thanksgiving, I focus my attention on the entire celebration, including the once-a-
year sights, sounds, and people at the event.
Instead of sampling each and every appetizer before dinner, I walk around and catch up with family and friends.
Plan a workout date the next morning
Instead of feeling bloated and lethargic the day after Thanksgiving, schedule a fitness date with a friend for that
morning—then you have to show up!
Knowing you've committed to burning off those extra calories from Thanksgiving allows you to splurge without feeling
guilty. Plus, the thought of an early-morning workout might keep you from having too many glasses of wine during
Volunteer to help clean up
Instead of picking at the leftovers or helping yourself to a second (or third) dessert, offer to help the host clean up. They
will appreciate the gesture, and physically removing yourself from the table will help take your attention away from the
Cleaning up will also help you burn some calories!
Stop eating when you're full
OK, this tip probably seems pretty obvious, but Thanksgiving is one of those holidays when people plan to eat until they
are stuffed to the brim.
Instead of seeing how much you can eat, serve yourself a small, golf-ball-size serving of everything you want—no
restrictions—but have only enough to satisfy your stomach without overdoing it. Remember, Thanksgiving is one day.
Done right, you won’t set yourself back too far!
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