How to Lose That Holiday Weight Fast

Everyone eats more during the holidays. This will teach you a simple way to drop that holiday weight fast and get back on track.

Difficulty: Moderate

Instructions

Things You'll Need:

• A scale
• Patience
• Determination
• A grocery list

1. Here are some things I want you to do in order to start dropping that holiday weight

2. 
    

   Your Nutrition
   1. Eat 1,500 calories a day spread out into 3 to 4 meals a day every 3 to 4 hours. Try to keep your meals low fat/high protein. I want you to get in at least 20g of protein per meal.
   
   2. Drink a 16 oz bottle of water with each meal containing 5g of fiber in each bottle. You can get that from a powder fiber supplement at your local store.
   
   3. Try to take in 150g of carbohydrates or as close to it as possible everyday day.
   
   4. Spread your calories out in this amount 600 for breakfast 400 for lunch 300 for dinner and 200 for a nighttime snack.
   
   5. Take a good Multi-Vitamin.
   
   6. (Here is some good news) Every Tuesday I want you to take in 2,000 instead of just 1,400 and on Saturday you are allowed and REQUIRED to take in 2,500 Calories. Enjoy it! This actually helps you lose more weight so follow this instruction.

3. 
    

   Your Exercise
   
   I want you to find every excuse to start walking more. Some good ideas just to get your brain thinking correctly.
   
   1. Park in the furthest spot when you go to the store.
   
   2. Walk while you eat lunch.
   
   3. Go to the park and listen to an audio book while you walk
   
   4. Take the stairs
   
   5. Fire the dog walker and do it yourself. You save money and lose calories.
   
   6. Bounce your legs up and down when you are sitting at your desk for hours a day.
   
   7. Walk to and from work if it is only a couple miles.
   
   8. Buy a weight vest to wear when you go walking.
   
   9. Stop buying in bulk and start going to the store more.
   
   10. Find home improvements you can do and do them in your free time instead of watching tv.
   
   11. Stop sitting and reading when you can be walking and listening to an audio book.

4. Learning to Jog
   
   I did not start learning how to jog right away. I was 407 pounds and I learned the slow and hard way. Learning to jog is critical to boosting your metabolism which in kind causes you to burn up more calories daily. Let me tell you the easiest way I learned how to start jogging.
   
   Get a good Heart rate watch. Get one with a strap so you can keep track of your heart rate continuously.
   
   Once you have done this. I want you to start moving. Your goal is to get yourself up to 65% of your max heart rate and be able to stay in that zone for a period of 10 mins or longer. Your watch will tell you what this is once you enter in all your body information. Try to stay above 65% as long as you can.
   
   I will put a link to the heart monitoring wrist watch that I use in the resources section.
   
   While you are doing this I want to you stay at 65% for 5 minute periods and then jog faster and higher up between 75% and 80% your max heart rate for 1 minute then go back down to 65% again. Repeat this process as much as you can.
   
   I strongly urge you to build up from walking to jogging. It is such a consistent way to stay in shape. This will help you on those days you cheat and go a little overboard.
   
   To advance from walking to jogging I want you to take 1 to 2 minute sprints. Try getting your heart rate to 75% max and keeping it there for the length of your spring. When you get between 1 and 2 minutes and feel you need to stop, slow back down to walking.
   
   Get 8 hours of sleep. Your body needs this recovery time. Your muscles will thank you later.
   
   Any moving activity is exercise. Keep yourself busy and you will lose more weight quickly. Cleaning your house can burn just as much as a jog in the park depending on what you do. Just keep in mind how beneficial it is to keep active.
   
   Start a weight training program. This will become more vital as you start melting away the pounds to reveal what is underneath. You will want to increase or at least sustain your muscle mass. You do this with weight training.

Tips & Warnings

• Weigh yourself once before you start and not again for 10 days. I don’t want you to constantly be weighing in and seeing weird numbers that cause you to become frustrated. Trust me when I say trust the method and trust yourself.
• Don't starve yourself. This will only cause your body to look for the healthy nutrients, proteins and energy from other sources when you are no longer supplying it. This will be from your own muscle.

[eemie]

on 8/13/2009 Very well written article! Great tips too, thanks and 5*s!

[inthemoment]

on 6/6/2009 This is a really good article on weight loss.

[FrazzledNanny]

on 5/20/2009 Great tips on losing the holiday weight. 5*

[Susanh]

on 5/11/2009 Wonderful article with a lot of details.

[grimsleygl]

on 5/9/2009 Ok...I'm impressed with your story for sure. Congratulations! You have great ideas to share with us and I hope to implement several right away.Thanks! 5*'s and a recommend.