Drop a Dress Size Before the Holidays
The holiday season is here, which means many of us will indulge in our favorite holiday foods. Unfortunately, that also means many of us will be forced to make resolutions to drop some unwanted pounds in the New Year. What about you?
So, what exactly does it take to drop a dress size? Well, one dress size is about seven pounds for those in a size 12 and under. It's about 10 pounds for those above it. That said, it's easier to lose weight faster when you've got more total weight to lose. So, a gal who seeks to lose 30 pounds total will lose 10 pounds faster than one who wants to also lose 10 pounds, but only needs to lose about 15.
Watch the segment from TODAY
You've got to trim about 500 calories a day to lose a pound a week. This should come from both increased activity and better eating. Walking a mile (about 2,500 steps) burns about 100 to 150 calories. Exercise helps take the pressure off of your eating habits because it's not just about cutting back on food—it's about increasing your caloric output. That is what weight management is all about: calories in and calories out. You can't fool Mother Nature.
Here are my strategies for dropping a dress size before the holidays, so you can enjoy a happy (and healthy!) New Year.
1. Mentally prepare yourself: Avoid the dreaded holiday weight gain and change your lifestyle now. A habit takes about two to three weeks to make a daily part of your life, so if you become a mindful eater now, it will carry over to the holidays. You'll be cutting calories no matter where you are.
2. Eat less often and stop grazing: Limit yourself to three meals and one snack per day. In order to keep those normal hunger/fullness signals in place, you shouldn’t go longer than four hours without eating. Too many people are grazing, and the "snacks" become mini-meals. It's too hard to keep track of calories when you're eating every two hours or so. The problem here is that healthy foods still have calories.
3. Limit processed foods: They are loaded with hidden calories, fat and salt. Avoid processed "convenience" foods, like items in a box or can, that add extras like fatty sauces, salt and extra fat. Choose foods that are in nature's recognized form, like fresh or frozen fruits/veggies (no sauces), or a rotisserie chicken (without the skin). Extra salt makes you feel bloated—and is not real weight—but it is mental baggage. It's a big chunk of foods to limit (think processed deli meats, canned soups), but there are many options, from frozen dinners to fresh packaged items, that are both calorie-controlled and low in salt. Look for them.
4. Bulk up on calorie "diluters": Select foods with high fiber, high water, and high air content. These "dilute" the calories in foods—they are less dense, meaning fewer calories with the same volume of food. It's a no brainer! Eat fruits and veggies (high fiber, high water), and use your blender with ice and air to stretch your beverage calories.
5. Become a calorie counter: That's the easiest way to limit your portion size. We all just eyeball servings (and studies show we're always wrong), and underestimate calories by up to 50 percent. Get a calorie book or go online, but know the calories for your portions. Smaller portions of high fat foods (like nuts) are workable with this mindset.
6. Cut out liquid calories: Liquid calories are not perceived by the body as well as those in solid food. So, 300 extra calories in a drink are not "counted" by your body as having had some fuel. Skip 100-percent juices, juice drinks, smoothies and whole milk. When it comes to alcohol calories, limit yourself to one. Use low-calorie mixers—like seltzer, water or diet soda. Make a wine spritzer and cut those wine calories in half. (That also allows you to have a two-for-one.)
7. Increase your daily activity: This means move more in everything you do. There's nothing special to do or to buy. Stand instead of sit. Walk around instead of standing. Jog a bit—intermittently—when you're walking. For weight loss, pick up the pace and be active like this for 60 minutes daily; 30 minutes daily if you're just trying to not gain weight. (It’s okay to divide up the time.) While this is the last tip on the list, it's a must-do for weight loss. It's not an afterthought
Hopefully with these simple strategies you can drop a few preventative pounds before the holiday feasts begin! Do you have a tip of your own? Leave a comment!
Related Content:
So, what exactly does it take to drop a dress size? Well, one dress size is about seven pounds for those in a size 12 and under. It's about 10 pounds for those above it. That said, it's easier to lose weight faster when you've got more total weight to lose. So, a gal who seeks to lose 30 pounds total will lose 10 pounds faster than one who wants to also lose 10 pounds, but only needs to lose about 15.
Here are my strategies for dropping a dress size before the holidays, so you can enjoy a happy (and healthy!) New Year.
1. Mentally prepare yourself: Avoid the dreaded holiday weight gain and change your lifestyle now. A habit takes about two to three weeks to make a daily part of your life, so if you become a mindful eater now, it will carry over to the holidays. You'll be cutting calories no matter where you are.
2. Eat less often and stop grazing: Limit yourself to three meals and one snack per day. In order to keep those normal hunger/fullness signals in place, you shouldn’t go longer than four hours without eating. Too many people are grazing, and the "snacks" become mini-meals. It's too hard to keep track of calories when you're eating every two hours or so. The problem here is that healthy foods still have calories.
3. Limit processed foods: They are loaded with hidden calories, fat and salt. Avoid processed "convenience" foods, like items in a box or can, that add extras like fatty sauces, salt and extra fat. Choose foods that are in nature's recognized form, like fresh or frozen fruits/veggies (no sauces), or a rotisserie chicken (without the skin). Extra salt makes you feel bloated—and is not real weight—but it is mental baggage. It's a big chunk of foods to limit (think processed deli meats, canned soups), but there are many options, from frozen dinners to fresh packaged items, that are both calorie-controlled and low in salt. Look for them.
4. Bulk up on calorie "diluters": Select foods with high fiber, high water, and high air content. These "dilute" the calories in foods—they are less dense, meaning fewer calories with the same volume of food. It's a no brainer! Eat fruits and veggies (high fiber, high water), and use your blender with ice and air to stretch your beverage calories.
5. Become a calorie counter: That's the easiest way to limit your portion size. We all just eyeball servings (and studies show we're always wrong), and underestimate calories by up to 50 percent. Get a calorie book or go online, but know the calories for your portions. Smaller portions of high fat foods (like nuts) are workable with this mindset.
6. Cut out liquid calories: Liquid calories are not perceived by the body as well as those in solid food. So, 300 extra calories in a drink are not "counted" by your body as having had some fuel. Skip 100-percent juices, juice drinks, smoothies and whole milk. When it comes to alcohol calories, limit yourself to one. Use low-calorie mixers—like seltzer, water or diet soda. Make a wine spritzer and cut those wine calories in half. (That also allows you to have a two-for-one.)
7. Increase your daily activity: This means move more in everything you do. There's nothing special to do or to buy. Stand instead of sit. Walk around instead of standing. Jog a bit—intermittently—when you're walking. For weight loss, pick up the pace and be active like this for 60 minutes daily; 30 minutes daily if you're just trying to not gain weight. (It’s okay to divide up the time.) While this is the last tip on the list, it's a must-do for weight loss. It's not an afterthought
Hopefully with these simple strategies you can drop a few preventative pounds before the holiday feasts begin! Do you have a tip of your own? Leave a comment!
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hi........it all sounded great and i do follow all plus more...but i have been the same weight for 2 yrs...5'2" 125lbs 55 yrs old.....i exercise every morning, walk every night, take in about 1500 calories a day(i cut portions in half) and eat no junk food...and i still can't lose .. i wear a size 8 and would like a 6..can you suggest something else? thanks...c
How could you give this advice without one thought to eating disorders - at least a mention that your advice was not necessarily for everyone. NBC/iVillage.com has a section and message board for eating disorders, and it's just sad that the affiliation doesn't seem to matter.
I was disappointed that you put so much emphasis on calories. Calorie counting and a general obsession with numbers including weight, is one of the trappings of an eating disorder.
Why not do a segment on emotional eating - or not eating - during the holidays, for people with eating disorders, including compulsive overeaters, and emphasize counseling, support groups, stress reduction, self care and eating disorder programs, for people that suffer from these illnesses?
I feel you could have used the time on calories and claims that people don't know what serving sizes are, to educate the audience on balanced food plans and show what serving sizes look like. It's simpler to plan using serving sizes instead of calorie counts.Thanks!
hmmm....I am 5'1" 118lbs (and thats heavy for me) and im a size 5. Have you tried eating small meals more often? I eat about 6 times a day but all meals are about 200 calories and 30 carbs each. That way I never feel hungry and my stomach has a constant flow of energy.
Also, have you searched your diet for hidden calories? You may not know what calories are actually hiding within your healthy foods.
Im surprised to hear that you eat no junk food. Do you ever indulge yourself and end up breaking your diet? That could be sabotaging your weight loss mission. I eat a few small packs of chocolate a day. A good source of chocolate I found is Pocky. Its a Japanese candy that is biscuits dipped in dark choc. Each pack is only about 200 calories and there are about 20 sticks a pack.
Have you ever caluated your BMI? I just calculated yours and you are classified as a normal healthy weight. You can calculate your BMI by going to the website below..
http://www.halls.md/body-mass-index/bmi.htm
Usala- Please watch the TODAY show on Friday November 14th and you will see Madelyn and Leslie Goldman talking about the very topic you mention.
Thanks
True, I don't think people should be obsessed with numbers. I'm 110 lbs, 5'2, and I definitely don't count numbers. This week, however, I'm trying to be healthier cuz I eat chocolate, cookies, and pizza like everyday. (Surprisingly, I'm healthy for my weight but I don't feel too energetic nowadays.) I find that eating healthier makes me feel good... I consume around 2000 cal everyday and it seems to be working!
Anyway, if you want to lose weight, then exercise, lift weights, eat healthier (and even then, don't binge... cuz excessive calories = fat). Lastly, don't EVER buy junk foods... else, 1 cookie will be the entire box... at least that's how it works.
As for you, Cindy, you're perfectly normal for your weight. Since you are in your 50s, I'd say your metabolism is probably a lot slower than when you were in your 20s. So, don't worry! You're perfectly fine! I'm sure you look great!! :)
To Amanda,
The BMI is old school. People shouldn't go by that anymore. It goes according to a weight to height ratio, which is unreliable. If you have a decent amount of muscle, BMI will almost always tell you that you are overweight.
I am 66 and have lost the 20 lbs. I gained when my husband retired by eating only 500 calories every other day. I cut up celery, cauliflower, and cabbage and put in ziploc bags for snacking. Have a whole grapefruit and one boiled egg for breakfast, then veggies all day on the 500 calorie day. The other day, just watch the carbs.
Hi,
Just that in the weeks leading up to the holiday season, when you make a meal, make extra and freeze it - that way when you're rushed off your feet in December - or can't care in January you'll be able to take a ready made "diet" meal out of the freezer! Best of luck to everyone out there.
I'm 88 yrs young, 5' 2", 150 lbs, & walk 1 mile & swim 1/2 hour daily, besides doing strength exercises 3X week. I have lost that same 10 lbs about 10 times during my lifetime! But NOW I just CAN't EXERCISE MORE or LONGER and eating LESS isn't an option since I only eat about 1200 cals now. NOW WHAT? The CHARTS say my BMI is "slightly obese"! My doctor says "Don't try to lose anymore weight.
Don't forget ladies, if you're taking medication it is sometimes harder to lose weight.
F. Reynolds, if your doctor says not to try to lose any more weight, then for heaven's sake, don't! BMI might say you are slightly obese, but the truth is that BMI is unreliable especially for those who are shorter. Keep eating healthy and don't worry about losing any extra pounds!
pls .help me
Iam 5'2 and I noticed my weight gain after my hystorectomy. I have have tried many diets, and it only works for alittle while. My weight is 189lbs, and Iam 41yrs. old. My husband thinks I don't eat enough, for me I eat plenty. My job requires me to be always on my feet. What could I do?
Take the adage "give more and take less" and apply it to your rationale....I try to leave Mother Nature alone, she will always win anyway; so....eat well(healthy) and exercise. Give up all the ideas about "I deserve to eat or have this or that" and replace it with "what must I do to be the best I can be?" That would include a health regimen; I think we all truly know what is good and bad for us. The very best exercise in the world? WALKING!!!!!
hi there ladies!
i am 168cm tall and weigh 72kgs. (i dont know how to do pounds and inches) i started a diet and exercise system on october 4 and since then have lost 11 kilos! i still have 14 kilos to go to get my post baby body back but i am amazed at my progress! alot of the time if you dont eat enough you will put on weight because your body goes into starvation mode which your body stores everything you do eat because it doesnt know when it will be fed again. also if you exercise too hard, to long or to much you wont loose a thing! i was riding a bike an hour a day, walking 45 mins a day and doing tummy crunches for 3o mins a day as well as only eating 1200 caleries a day. i did that for 3 months and did not loose a thing. this is because you are putting your body under too much stress! also you should jazz up your exersise routine, if you do the same thing every day you will not loose weight! do walking one day, and then swimming the next, and so on. when you get bored of it, change it! do dancing!
i do all my exersise in my lounge room! in front of my kids! and i only do 30 mins on a orbetriek eleite! and sometimes i use a leg majic too! i dont get bored of them. (on the orbetriek eleite you can loose 860 caleries an hour) and i eat 6 meals a day. i have special k in the morning, half a protein cookie as a snack, a tin of fat free tuna on corn thins for lunch, the other half of my protein cookie and a tub of yougart fat free, for dinner i have prawns or steak with a salad and as a snack i have another tub of yougart. (i am breastfeeding so i have to have the calcium.) but i do measure my food and if i eat to much or whatever i dont care, life goes on and you just continue. i have only slipped up once, i thought i could eat sausages,(not realizing they are so full of fat its not funny). i didnt go to a diet expert or anything, just thought i would try my own thing and see how it goes! i have been on numerous diets before and nothing worked. ladies if you would like to talk to me more about this please email
me at bnn_frst@yahoo.com.au. i would love to see you ladies succeed at your dreams. good luck to you!
best wishes
bonnie!
xxx
good day my dearest; i will like to ask again; how can i find my destiny in life; that is only distrub me every day by days; please! show me the way i can follow now; i will be waiting to see the test; i pray that i will pass the test; thanks you all ; Stanley
I have to say, the advice here is NOT good. As a person with an eating disorder, these are EXACTLY the habits that can transform an otherwise normal person into a calorie counting maniac who ends up with a skewed perception of herself and her food intake!
I'm sorry, is this the best advice you guys can offer? I cannot possibly believe that ANY of this was run by an actual nutritionist or doctor. One size does NOT fit all - eating habits included.
I'm 58 years old ,5'2 and 240 lb
Is it possible to loose at least 120 lb. I complain of obesity deseases as High blood pressure, choleostrol... etc.
Here are a few questions I have.....I am on about 6 medications and they say it is hard to lose with taking meds......I have problems with my legs and lower back which limits me from may excercises......so what does a person do for losing weight.....it's not just all about watching your food........plz help.....some ideas would be very helpfull.
Cindy:
I am in the EXACT same boat as you: 52 years old, take some medications that inhibit weight loss. Just want to lose a couple dress sizes and/or drop about 10-15 lbs. I exercise, eat healthy (husband is diabetic), watch calories.
For me, joining a gym helped. Weightlifting may not cause a lot of weight loss, but it helps slim you down and tones up your muscles.
Other things I've done that helped me:
1. Get enough sleep.
2. Drink at least 8 glasses of water a day.
3. Find 5-10 minute exercises you like to do. For example, we have a Wii Fit and whenever I cook dinner, I start up the Wii CD too. Then when I have to wait a few minutes for something to finish cooking, I jump on the board for some yoga or fun stuff (I like balance board). It also keeps me from "sampling" which I tend to do if I'm just watching television or standing and waiting for the food.
For those of you with an eating disorder who are angered by this article should know that there are many segments done on eating disorders and that diet/exercise advise is given to be helpful to the public in general. If anyone has these disorders, they should not look under sites that say "how to lose a dress size before the holidays" and focus on different sites and most importantly discuss their issues with their own physician...
I have been a professional in the weight loss arena for many years. Younger people always lose weight faster than older people so don't compare. This is due to genetics, diet history and metabolsim (meds do make a differnce too). I have treated many patients who cannot lose weight despite their gallant efforts. The advise offered is wise. Sometimes we have to accept what is as long as you are being honest about eating healthy and exercising. You may want to seek advice from either a personal trainer or dietitian just to be sure. Sometimes you can even be not eating enough.
Dr, Sooz
hi m problem is that i am so thick and smart. thanms a GOD that i eat a lot and drink water a lot but why is this problem happrning with me please send me some comments i am waiting. thanks arslan talib
I have no problem hehehe...
To J an eating disorder has nothing to do with food. It has to do with your mental health so yes these tips are good for the average person. You need a physichiatrist not a diet if you have an eating disorder
To J an eating disorder has nothing to do with food. It has to do with your mental health so yes these tips are good for the average person. You need a physichiatrist not a diet if you have an eating disorder
What exercise would you suggest for a single mom with no time to do in the wee hours in the morning, that isn't aerobics? I run 2 times a week and go to yoga 1 time a week...just having trouble getting in the 1 hour exercise on the other 4 days. My weight is stubborn and not coming off with just 3 times a week... Thanks!
Woman worry so much about their weight...I have found even woman who are in great shape and look great are not happy with their body image...If you exercise at least every other day and eat according to Canada's food guide then you are doing what is possible. We are humans and if we try to make meals and eating too strict then this is when we fail. Eating healthy, tasty meals is supposed to be something that is enjoyed and when you add exercise to your life it is the perfect balance. I know I will never be a size 6 so I won't knock myself out trying to be. I need to keep myself feeling healthy...for me that means watching my fat content, eating lots of fruit and veggies and exerciseing often ( walking is my favorite exercise). Ladies don't be so hard on yourselves. Enjoy life, enjoy healthy foods and exercise.
I don't believe in "dropping a dress size before the holidays", you'll lose it just to gain it again. It's not a healthy mindset!! I think everyone's lost focus on what's really important here, and that's to be fit and healthy. When you make the decision to get fit and healthy, exercising & eating right will come naturally, and in effect you'll lose the weight. Keep stress levels down. Putting too much pressure on yourself is not healthy and can actually sabotage you from losing weight properly. Having a balance is the best way. Our bodies need carbs, if you cut it out, you'll just put it back on again, you can't do it forever. Have small portions of everything you eat and eat every 2-4hrs, don't let it go longer than 4hrs cause your blood sugar levels will drop and then you'll overeat on the wrong foods. Drink plenty of water and focus on eating more vegies with your meals. The best way is to prepare all your meals, include foods like brown rice, vegies, fruit, nuts, eggs, chicken and fish. Mix it up & have fun
hi This is safinaz,
my id is safinaz56@rediffmail.com
I wanna loose my hips size can u suggest me someyhing please,other things are ok with me.
Problem with ,me is i dont eat properly.can u suggest me something to do please and i want to loose my weight.
am 21 yrs old and 5 feet
I HAVE A SELUCATION IT WORKS WELL 2 BOWLS OF CEREAL A DAY AN A LIGHT DINER KEEP CARBS OUT AT NIGHT WORKS LIKE A CHARM!
That's right sometimes before the holiday come we always thinking about going to favorite restaurant, and I think holiday will become the calories day...
Oh ya.. I have recommended blog for you all about how we can lose our calories, you can try to access on Weight Loss Blog and I hope my recommended blog will be usefull for you... ;-)
Wow her nose is enormous!!! Holy crap, the nostrils are so well defined, I would never listen to someone with a nose like that, and I wouldn't share my fold.
Dear Bryan,
You are an idiot with no manners.
I AM 52 YEARS OLD AND HAVE ALWAYS MAINTAINED A SLIM BODY THRU DIET AND EXERCISE. HOWEVER, SINCE REACHING MENOPAUSE TWO YEARS AGO, I CANNOT LOSE THE 10 POUNDS I HAVE GAINED. ALSO, I USED TO HAVE A 22" WAIST AND NOW THE FAT COLLECTS AROUND MY MIDDLE! I GOLF 4 TIMES A WEEK (WALK AND CARRY CLUBS), LIFT WEIGHTS 3 TIMES A WEEK, TREADMILL 3 TIMES A WEEK AND WALK 5 MILES OUTDOORS 3 TIMES A WEEK. PLENTY OF EXERCISE! ALSO, I REALLY WATCH WHAT I EAT WITH ONLY AN OCCASIONAL INDULGENCE. DOES HORMONE REPLACEMENT THERAPY HELP WEIGHT CONTROL? ANY OTHERS OUT THERE WITH SUGGESTIONS????
hi , m 5'3 and i weigh 63kgs m even broad in body size and i have fat arms .. i have tried somany ways but i fail to loose weight what to do as m very upset with my self pls help me
I don't agree with all this, If i eat only 3 or 4 meals a day I gain weight and eat more. I eat less if I eat 5 or 6 SMALL meals a day. However, I ALWAYS eat breakfast...I just need to count the calories...she's right about that. It is about portion size!
Can you suggest something that doesn't make me sound like a particular little brat? God you're turning people annerexic!
Can you suggest something that doesn't make me sound like a particular little brat? God you're turning people annerexic!
Can you suggest something that doesn't make me sound like a particular little brat? God you're turning people annerexic!
I walk one hour 5 days a week to work, I walk around alot at work,
I eat 4 times aday,
1 Pear/apple snack
Salad Lunch apple vinegar, Olive oil apple.
1 pear snack
Bean or white meat dinner selective portion.with green veg
Feel very bloated & alot of gas. Not losing weight.
What am i doing wrong
40 yrs, 5.1 inch 54 Kilos small boned female.