By Victoria Joanna  BBA, CNP, RNCP http://www.victoriajoanna.com/

So it’s January.  After a month of feasting and partying, many of us find ourselves with a few extra pounds to lose.   It’s amazing how quickly those calories can add up from a few (or a lot) extra chips, dip, drinks and desserts!

This is probably the single busiest month for the fitness and diet industry.  Before you embark on yet another diet or strict eating regime, consider doing something different this year.  Statistics show that over 95% of people who diet will gain the weight back.  That’s a big number.  Something is clearly not working with this approach.  It may get results in the short-term, but it’s not sustainable and often not healthy.

A healthy approach to weight loss focuses on eating habits that will help you shed unwanted pounds, gradually and permanently, without deprivation.  Most importantly, it focuses on building up your health so that you have more than just weight loss, you feel more energized, have better sleep, and a glowing complexion.  Who doesn’t want that?

So whether you have 5lbs to lose or 50lbs, here are 3 tips to get you on the road to permanent weight loss:

Watch your portions.  While drastic low calorie diets and deprivation don’t work, it’s important to be mindful of portion sizes.  Ultimately weight loss occurs when you burn more calories than you take in, so if you overeat (even on healthy food) it will be difficult to lose weight.  From a health standpoint, eating the right portions supports our digestion and prevents us from feeling tired and bloated by giving our body too much food to process at one time.   Remember that a serving of rice is approx 1/2cup to 1cup, that’s a lot less than those “rice bowls” that are served at many healthy and vegetarian restaurants.  Instead, you can fill up on low calorie, nutrient dense vegetables, and limit your grains and protein to proper sizes.

Eat the “real” stuff.  I can’t stress this enough.  When we eat processed “low fat”, “non fat”, “no carb”, “no sugar” frankenfoods, they have a detrimental impact on our health and our metabolism.  Not only are they full of chemicals, which our body has to process by expending extra energy; they are not recognized by our body’s natural signals.  This means that the hormones that trigger our hunger and satiety response are not working optimally to control our appetite – we end up craving more and eating more.  To compound the problem, these foods are usually lacking the vitamins, minerals, fiber and healthy fats which our body needs to function optimally, making it even harder to lose weight.

Stop eating by 7:30pm.  This is a tough one for most people, especially given our lifestyles.  But it is also one of the most important components of weight loss as well as optimal health.  The goal is to finish eating at least 2-3 hours before you go to sleep.  This allows your body enough time to digest the food and burn the calories before you become still for the next 7-9 hours.   As hard as this may be to do, it is one of the quickest ways to notice a change in your weight and it is also extremely healthy.  You don’t want undigested food sitting in your stomach while you are sleeping.  Try it for a week and notice how much lighter you feel and how much easier it is to wake up in the morning without feeling tired and groggy.

Just by implementing these three steps, you will notice a difference in your weight and energy level.  Since you are not starving yourself or eliminating carbohydrates completely, you are far more likely to maintain these habits are therefore create a permanent healthy lifestyle.

By Victoria Joanna  BBA, CNP, RNCP http://www.victoriajoanna.com/

The holidays are no doubt one of the hardest times during the year to take care of our health.  Whether weight loss or maintenance is your goal, the parties, shortbread cookies, last minute shopping and big family feasts bombard us with temptation and stress.  It’s not an ideal time for a healthy body and mind.

All the more reason to be conscious of our choices during this time.  We are getting less sleep and consuming more alcohol and more sugar.  While this can be a recipe for exhaustion and weight gain, it is possible to stay on track.  Whether you are already fit or thinking about starting a health program in the New Year, don’t let this next month set you back by “giving up” until the New Year starts.  Living a healthy lifestyle is a process, not all or nothing.  So don’t wait until January to begin taking care of yourself.

Here are some strategies to get you through the holidays and end the year feeling great!

1.    Don’t neglect your sleep.  I’m going to be realistic here.  Ideally you are aiming for 7 hours a night – but at the minimum go for 6 hours at least 4-5 days a week.

2.   Increase your liquids.  You will undoubtedly drink more alcohol during these next few weeks, so all I ask is that you drink more water too.  Alcohol doesn’t only add extra calories, it impacts your liver function, which impedes fat metabolism and drains your energy.   Add an extra glass of water for every drink you consume and remember moderation, pace yourself with 1-2 drinks per evening. 

3.   Eat healthy snacks throughout the day.   This is important.  Don’t save your calories for the party.  This will lead you to consume even more calories over the holiday period.  You can’t avoid all of the rich holidays meals or party treats in the evenings, but you can control what you eat in the hours leading up to the event.  Eating healthy meals and snacks every 3-4 hours will increase energy and manage cravings.  This way you arrive at the party able to make conscious choices and practice portion control, rather than arrive starving and ready to eat everything in sight.

4.   Don’t deprive yourself.  The holidays are a special time so allow yourself to enjoy family meals and celebrate with friends.   If you try to avoid everything you will make yourself crazy and set yourself up for an all or nothing approach.   Decide up front that you will have some dessert and therefore by mindful your entrees and appetizers.  Then enjoy dessert in moderation – have a small piece of cake or 1-2 cookies rather than 5 or 10. 

5.   Take a time-out.  This can be a very busy stressful time and so it’s important to take small moments for yourself to recharge your batteries and maintain your sanity.  It doesn’t have to be a spa day, maybe a 30-minute manicure during lunch, reading your favorite magazines at Chapters or schedule one yoga class a week.   The key is to find some quiet time each week where you can be alone, reconnect and re-energize.

Set the intention this year to make the holidays a nourishing experience.  Focus on connections and relationships rather than presents and food.  At the end of the day, these are the things that truly nourish our life and our spirit.