15 Ways to Get Your Weight Back on Track
Jan 28, 2018
The holidays are over and the kids back in school. Those inches you lost over the summer are working hard to find their way back to your waistline. As you get preoccupied with the lives of your family members, it’s easy to forget about you. You may not be taking as good of care of yourself and the pounds have added up.
What if you could avoid this whole cycle? You can! I know you’ll be looking to get back to that summer bod of yours in a few short months. To get out of the weight gain rut, here are some tips on how to stay fit over the next few winter months:
- Keep moving! Get busy, especially on weekends. Choose activities that you can do with the whole family. Everyone will enjoy the activity and you’ll reap the health benefits.
- Reduce the calories from your intake of liquids. Cut the calorie-laden whipped cream on that Frappuccino! Stop your soda and juice habits. Instead, drink water with a wedge of lemon, lime, pineapple or even cucumber for a fresh new taste.
- Go skiing, skating or snowshoeing. Enjoy the beautiful scenery that’s so different at this time of year. On warmer days with little to no snow, consider biking, walking or running.
- Switch the timing of your meals. Have your larger meal at lunchtime (e.g. Roast and veggies) and your smaller meal at dinner (eg. Salad).
- Play in the snow! Build snowmen. Make snow angels. Play! Play! Play!
- Stay outside. As you spend more time outside, your body will adapt to the temperature and it won’t feel as cold to be outside. Layer up with warm clothing.
- Have “active” dates with family or friends instead of going out for lunch, dinner or coffee.
- Stretch the tight areas of your body daily. It only takes a few minutes. If you stretch before bed, it may help you get a better sleep.
- At work, move around as often as possible. Instead of picking up the phone or sending an email to your co-worker, walk to their desk for a quick chat. Do a quick neck or upper back stretch every time you get up from your desk.
- Eat often. When you forget to eat a meal, you’ll be more likely to overindulge later. Eating at regular intervals will keep your blood sugar balanced so you don’t binge.
- Maintain your muscle mass. Muscle burns energy faster than fat so keeps your body leaner. Do activities that offer resistance to build muscle mass. That includes body weight exercises, weight training or power walking.
- Try a new activity every week. You don’t have to be athletic to be active and healthy. Find something you like to do and then do it often.
- Consume some type of protein (meat, nuts, seeds, beans, tofu, etc.) every time you eat to regulate your blood sugar. This prevents large insulin spikes. Insulin increases in the body as a response to carbohydrate (sugar) consumption. Protein and fat slow this process down. They will help you receive a continuous stream of energy so that you don’t hit the 3 pm wall.
- Eat most of your carbohydrates earlier in the day. This helps to keep your insulin levels down before you go to bed. It also works with your body’s hormones like Cortisol and Serotonin and can minimize fat storage.
- Create time for healthy habits. Cut the cable and watch less tv. Limit your home computer time. Get up 30 minutes earlier. Go to bed 30 minutes earlier. Delegate responsibilities to free up your time. Work out on your lunch break. Break it down into 10-minute increments throughout the day. Park farther away and power walk. Commute to work on your bike.
It’s time to start eating well. Start living your life and moving your body to have fun. After all, what do you have to lose? Enjoy all the wonderful benefits. You’ll gain more energy, and start to lose fat mass. You’ll be more productive and focused at work. Best of all, you’ll have higher confidence in everything that you do.
Which tips are you going to implement? Declare it to the world!