This is such a special time of the year. I look forward to this month because it is such a beautiful fun time to celebrate not only the holiday but cherished friends and family! Challenges can arise though if you are trying to lose or even maintain weight.
There are many situations that can tempt you with high-calorie and high-fat foods. Since we all know this is a given, there are only two options. “Throw caution to the wind and give into temptation” OR make a plan ahead of time that can protect your weight from rising! This is not saying you have to sacrifice great food! I am going to begin to show you how to do this and will continue through the month.
The first step is to look at the calendar for the month of December:
Set goals for each week. For instance.let's say your goal is to lose 10 pounds by January 1st. Start with 2.5 pounds per week as your goal. When I work weekly with each client, I set goals with them and make a specific plan to help them get there. Sure, there will always be obstacles, but the great thing is that having our weekly phone consultation, we can overcome those obstacles and figure out ways we can “stop them in their tracks” with realistic solutions ahead of time!
One great way to begin the month is to use supplements that are high protein in your day.
On my site, you will find a huge variety of shakes and supplements. This month I want to highlight several products that are super useful and top sellers this time of the year. Once on the site, you can click on “Protein Diet Foods” then click on protein shakes and drinks. There you will find a variety of shakes and also some popular hot drinks that are high in protein and can be easily be counted in your diet as an actual meal replacement or snack. For instance, there is a vanilla shake by Wonderslim:
This comes in both chocolate and vanilla and here is a great recipe that you can do with the vanilla for the holidays!
- 1 packet vanilla protein shake
- 4 ice cubes
- 6 ounces water
- ½ tsp. Apple pie spice.
Simply blend in a blender and enjoy this smooth, creamy holiday shake!
The next one is a Wonderslim hot drink (which is also a protein supplement) that comes in many varieties but one of my favorites this time of the year is the Mint Hot Chocolate
This product is seriously delicious and even though it's great as the weather gets colder, its also great for those of us that like iced coffee drinks! Here is my simple recipe using that supplement:
- 1 packet chocolate mint supplement
- 4 ice cubes
- 6 ounces coffee
- 1 packet Splenda
Blend together and enjoy a yummy iced coffee for winter!
It is easy to use protein shakes and drinks as a quick, delicious breakfast supplement as well as a mid-morning or mid-afternoon snack as opposed to chips or cookies! One of the things I work with each client on is making sure that hunger is in check throughout the day. If you have a solid plan there will be no “starvation” or feelings of deprivation which tend to lead to overeating!
[bctt tweet="Easily lose 1 lb per week towards your weightloss goal!" username="weightstyle"]
It is very important to start with small goals each week for this holiday season. So let's do this, ask yourself,
“What is my goal to weight by January 1st?”
Then, take that amount of weight loss and divide it by 4 weeks. That gives you a simple weekly weight loss goal that isn't so intimidating. Then you can make very simple daily changes that can easily add up to great weight loss! Think about this: if you are someone that eats fast food even once per day, that meal can easily add up to 600-800 calories. If you substituted a protein supplement plus maybe a fruit and or vegetable serving with that, you would be satisfied and only taking in less than half the calories!
That in itself could be over a pound per week in weight loss! The next easy step to take is to look at your physical activity. There are some simple things you can do to eliminate or at least decrease the “couch potato syndrome”. One thing I like to do with clients is to start slow if they aren't doing much exercise to begin with. Think About how much “idle time” you have during the day. This could be watching TV (for most Americans) sleeping more than 8 hours, or even just tinkering around the house. What if you could carve out 30 minutes per day?
All you have to do is pick one activity that you would enjoy and incorporate it into your day! Here is a good example. I have a client that has a very busy schedule. She has two children and works full-time at a bank. She told me that her day is basically getting up at 6:30, getting breakfast and lunch ready for the kids, then she gets ready and heads to work but typically stops to get a rich Starbucks coffee and egg sandwich on her way. She works until her lunch hour at 11 and usually goes for a fast food take out or eats nothing.
She sits behind her desk until 4:30 and then drives home to get dinner ready for her family. If you think about it, simple changes could be made to help her instantly lose weight. I explained to her that she could forgo the fast food at lunch and go into the break room and make a quick protein shake and bring in a salad from home! Then, she could put on some tennis shoes and walk near her office for 30 minutes that she said in drive time to the fast food place!
She could burn an average of 250 calories on her lunch hour. If she saves 400 calories from lunch PLUS adds 250 calories burned from the physical activity, these simple changes would equal 3600 calories in a week which 3500= 1 pound of fat! If she then “tweaked” what she had for dinner for her family to a lower calorie option, (other than her usual takeout) she could DOUBLE that calorie deficit for the week even losing 2-3 pounds per week! Think about that! That could be 10-pound weight loss in the Holiday month of December!
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Here is a quick example of quick changes for dinner. Another client of mine LOVES to get takeout from a local restaurant of chicken pasta alfredo. The average calorie count for 1 serving of the pasta dish plus a breadstick is 810 calories. Yikes. I taught her that she could simply swap out that dinner for a 4-ounce piece of grilled chicken breast, a cup of steamed broccoli, ½ cup rice, and a large garden salad for 400 calories and end up with a LOT more volume! Simple changes can make A HUGE difference to get your started toward your goal!
As the month goes on, you can either gain or lose!
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