Ok so most of us are already back from the holiday while some are getting set to return to base. However, one common thing with both groups is that we are packing not only luggage but calories too! LOL. Well, you’re not alone: averagely, a person gains about a pound between Christmas Eve to New Year’s Day according to our observations with certain clients. Worry not, we have good news! Did you know that you can lose weight without exercising? There are a few simple changes to adopt in your daily routine that will help shed the weight quickly as you burn those calories.
You must create a 500 calorie deficit per day in order to lose one pound of fat in one week. “After the holidays, it’s smart to get back on track by making small, realistic changes, instead of setting yourself up for failure by being overly drastic,” says Keri Gans, RDN, a New York City-based nutrition consultant and author of The Small Change Diet. If you aim to follow these well-researched tips, you will be well on your way to reclaiming your waistline before you’re done packing up the holiday decorations.
Choose a low-calorie breakfast
Swap out your regular morning bread for a toasted bread to immediately slash about 200 calories from your breakfast. And instead of spreading over it with butter, we strongly recommend spreading some ripe avocado on the bread. You’ll save yourself another 25 calories and benefit from the “good” monounsaturated fats in avocados, which can help reduce your risk of heart disease. Do this twice a week to cut about 530 calories.
Get off your butt, don’t just sit there!
The average person burns 100 calories per hour sitting and 140 per hour standing. Make sure to be on your feet for at least two hours every day. Bonus: Taking frequent short breaks and you take a short stroll can help prevent your risk of developing anxiety, heart disease, or certain cancers—all of which are potential side effects of a sedentary lifestyle.
Eat with a smaller plate
Make a change of your 12-inch dinner plate for a slightly smaller 10-inch one. Research suggests that this will encourage you to serve yourself a smaller portion of food, and you’ll consume up to 22% fewer calories as a result. If you do this for every meal of the day, you’ll slash around 500 calories.
Cook at home
Dining out is already hard enough when you’re on a diet, and even the healthiest-seeming restaurant meals can be sneaky calorie bombs (such as vegetable side dishes, which are often sautéed in butter). Another reason to stay in? Cooking in your own kitchen for 60 minutes burns 180 calories. Make dinner at home three times a week, and you’ll slash 540 calories.
Drink water and stay hydrated
There is a substantial report on the goods of water consumption before and after a meal. Drinking two glasses of water before meals can help you shed the five pounds more quickly, according to the American Chemical Society. Please avoid soft drinks, even “diet” ones and fruit juices. Asides lubricating the digestive canal and triggering proper metabolism, another fundamental reason drinking water should be adopted is that water makes a person feel fuller. Hence, you wouldn’t consume as many calories in food.
There are certain weight loss myths that people still believe. So talk to your healthcare provider if you have questions or concerns about engaging in physical activity, modifying your diet or using dietary supplements. Let us know.
Have a Happy New Year!
Cover Photo by Karsten Winegeart on Unsplash