Hints and tips to make it through the holidays...

I went and spoke to a church group the other day.
With the Thanksgiving looming around the corner - and varioius Holiday meals a short distance away, the group wanted more information about how they could keep the weight off through the holdiays.

I compiled a list of strategies that they could incorporate into their daily living - I wanted to share. My bet is that if you use these tips on a regular basis - you just might surpise yourself and fit into that summer pair of jeans without laying on the bed!

Let me know what you think...

I know that adjusting your eating and exercise habits during this time of year can seem so daunting, it's no wonder that some of us never make it beyond the first day! (Sound familiar?) So what's the best way to get started?

The surest way to success is to make small changes. Think in terms of manageable baby steps, like swapping the full fat milk in your morning coffee for skimmed milk. There are lots of little changes you can make – in your diet and your daily routine – that will add up to a lot of weight loss over the long haul.

I've compiled some tips below for eating healthier, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you're sure you can tackle and practise them this week. Then try another five next week.

Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight loss results – and a healthier you!

Eating Tips
Good things come in small packages. Here's a trick for staying satisfied without consuming large portions: Chop high calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

Don't give up dips. If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low fat soft cheese and mayo instead of the full fat stuff.

Get water-wise. Make a habit of reaching for a glass of water instead of a high fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

Herb it up. Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavour to foods without adding fat or calories.

Slim down your soup. Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.

Go American and doggie-bag that dinner. At restaurants that you know serve large portions, ask the waiter to put half your main course in a take away box before bringing it to your table. Putting the food away before you start your meal will help you practise portion control.

Listen to your cravings. If you're craving something sweet, eat something sweet – just opt for a healthier nosh, like fruit, instead of a high calorie one. The same goes for crunchy cravings – for example, try air-popped popcorn instead of high fat crisps. It's just smart substitution!

Ease your way into produce. If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

Look for high fat hints. Want an easy way to identify high calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

Don't multi-task while you eat. If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth – and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavours and textures. You'll enjoy your food more and eat less.

Taste something new. Broaden your food repertoire – you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).

Grandma is not going to like this advice. Leave something on your plate at every meal. One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

Get to know your portion sizes. It's easy to underestimate how much you're eating. Today, don't just estimate things – make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

Make a healthy substitution. Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skimmed milk instead of full fat milk; try wholewheat bread instead of white.

Cook a bunch this weekend and bring lunch to work next week. Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive - you just knew I had to throw the economy in here didn't you).

Have some dessert! Yes personal trainers think you should have dessert.. You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free – be sure you're practising portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

Ask for what you need. Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it – make yourself a priority and assert yourself.

Fitness Tips
Improve your treadmill technique. When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

Simon says... get fit. Here's an easy way to fit in exercise with your (or the neighbors) kids: Buy a set of 1lb weights and play a round of Simon Says – you do it with the weights, they do it without. I do this at the Center sometimes and the preschool kids love it! (sans the weights of course) Plus it's a great way to break up the day and get your heart pumping!

Make the most of your walks. If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

Shop 'til you drop... pounds! Add a workout to your shopping sessions by parking your car as far from the shop as possible, to get more walking in. And try walking up the escalator – getting to your destination faster will be an added bonus.

Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the lift, or stroll down the hall to talk to a co-worker instead of sending an email or calling.

Lifestyle Tips
Brush your teeth after every meal and snack. This will be a signal to your mouth – and your mind – that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random crisp. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.

Clean your Closet! First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big – don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.

Take your measurements. You might not like your stats now, (I didn't) but you'll be glad you wrote them down when you see how many inches you've lost. (I did!) It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

I hope this will give you a direction to stay on track over the next few months. Let me know how you do.

Til next time.