How to stay motivated this Holiday Season .

To be successful at losing weight, you need to figure out what will give you an ongoing, burning desire to succeed. You need to tap your inner motivation. By understanding what motivates you, you’ll be better able to follow through with your eating and fitness plan.

Consider the benefits of losing weight and staying fit listed below. Rank your top three reasons, with 1 as your most important. Rank more than three if you want, and add your own reasons if they’re not on the list. Post the list where you’ll see it often.

  • Look better
  • Feel better
  • Feel comfortable in my clothes
  • Improve my physical stamina
  • Improve my self-image and self-confidence
  • Improve my outlook on life
  • Increase my energy
  • Be a role model for my family
  • Manage high blood pressure
  • Improve my cholesterol
  • Prevent or manage diabetes
  • Reduce joint pain
  • Prevent or reduce lower-back pain
  • Improve my sleep
  • Improve my quality of life
  • Increase my life expectancy

Sometimes temptation to indulge in certain foods or skipping a workout will be greater than your desire to lose weight. During these difficult moments, reflect on the top reasons why you are making healthy lifestyle changes. It won’t always be easy, but keep in mind the important fact that you will never regret making good decisions!

6 tips to loving your body more.

Do you despair when comparing the way you look with the way you feel you should look? Do you constantly pick yourself apart and dissect every imperfection? Many people struggle with a negative body image. This can impact your mood, which in turn can trigger overeating episodes. Consider these tips for loving and accepting yourself more.

  • Recognize that you are more than your body. Write a list of your strengths and best features, and add to it often. Put a few self-affirming messages (“I’m strong and resilient!”) on your mirror. Having positive self-esteem can help us manage negative thoughts about our bodies.
  • Make a list of people you admire — from your parents or children to political leaders or world figures. Do they have perfect bodies? Does it matter? Or are there other characteristics you admire in them? You probably have some of these same characteristics, so give yourself credit for them.
  • Exercise regularly. You’ll tone your body and boost your self-esteem. In fact, a study showed that women who worked out on a regular basis rated their bodies as more attractive and healthier than did women who weren’t as physically active.
  • Appreciate the body you have. Think of it as a gift. Recognize all the things your body can do. Show it some respect by eating well and getting enough rest.
  • Focus on your health instead of thinking only about your appearance. If you’d like a healthier body shape or weight, set small, realistic goals and work to meet them.
  • Surround yourself with friends who don’t focus on body size or appearance. Encourage one another to focus on healthy habits instead of appearance.

Choosing to view your body in a positive light — no matter how flawed you’re used to seeing yourself — is important to your weight-loss success. To feel good about what you’re accomplishing by improving your health, it helps to feel good about your body.

Strategies to help control eating trigger.

Identifying the situations that trigger poor eating habits can help you develop strategies to overcome them. Do any of these areas trip you up? Try these simple solutions to inspire healthy changes in your everyday life.

Activities

When you watch TV or read, do you always have a snack at hand? Do you eat at your desk while you work or while you’re preparing dinner? It’s all too easy to take in excess calories without realizing it. To change your habits, keep track of everything you eat — and where and when you eat it — for a few days. It can be eye-opening! Once you become more aware of your snacking, you may find it easier to stop the nibbling or substitute other behaviors for it.

Favored foods

Are there some foods that you can’t eat in moderation, such as cookies or potato chips? Do you find that the sight or smell of certain foods tempts you to overeat? Keep exposure to these foods to a minimum. Don’t keep tempting treats at home — if it’s in the house, it’s in your mouth! However, don’t deny yourself your favorites, either. Portion out a small amount — but not when you’re overly hungry, so you’ll be more likely to take more. Split a favorite treat with a friend when eating out, or buy yourself a small portion every couple of weeks.

Time of day

Are there certain times of the day when you’re more susceptible to overeating? Do you crave a snack after work or a late-night bowl of ice cream? Identify your vulnerable times of day. If hunger is a factor, keep yourself well-stocked with handy healthy foods, such as mandarin oranges, walnuts or whole-wheat crackers. If eating at certain times is simply a habit, find a substitute, such as a cup of chamomile tea or a relaxing bath.

Social settings

Do you eat more when you’re around certain people? Do you snack anytime your partner does? Do social outings lead to nonstop noshing? Social eating patterns can undermine weight-loss efforts. Recognize where and when social influence plays a role in your eating habits and decide what you want to change. Keep in mind that you can affect when and what others eat as well — take the lead!

Physical factors

Does skipping breakfast cause you to lose control of your eating? When you’re tired, do you turn to junk food for energy? Following your meal plan — including breakfast, lunch, dinner and snacks — can help keep hunger under control. Regularly getting a good night’s sleep helps with weight management, too.

Emotions

Do certain feelings cause you to snack — boredom, loneliness, stress or anxiety? Do you use certain foods to self-soothe? Learn to separate food from mood. Monitor your mood and strive to distinguish true hunger from emotion-driven eating. When emotions are high, use other coping strategies, such as calling a friend or taking a walk.

 

How to track your eating habits.

Research suggests that one of the best ways to change unhealthy eating habits is to first keep track of them, which makes sense considering most of us underestimate what we actually eat in a day. By identifying patterns of unhealthy eating choices in the record you keep, you can begin to change them.

Create a food record that includes the following items:

  • Date and day of the week. Also note the exact time or the general time of day — such as morning, lunchtime or evening.
  • All foods you eat and drink. Be specific on the types and amounts, and include details such as added fats, sugars — like butter, honey and other sweeteners — and beverages.
  • Portion sizes. Measure or estimate the size in volume, weight or number of items.
  • Your location when you eat. Write down where you are, whether it’s in your car, at your desk or on the couch — and whether you’re eating alone or with someone else.
  • What you’re doing while you eat. Pay attention to what else you may be focused on, such as watching TV or socializing at a restaurant.
  • Your mood. How do you feel — happy, sad, stressed out?

 

To make your food record worthwhile, be honest and record every bite of food you eat. If you don’t record everything, you won’t have an accurate picture of your intake. For the most accurate results, try to record your food intake within 15 minutes of the time you eat. Use a daily food journal to help keep you accountable.

Diet setback recovery tips.

A lapse occurs when you revert to your old behaviors temporarily. If several lapses have occurred in a short time, it’s tempting to think your weight-loss plan is too challenging. Not to worry; a lapse is just a short-term bump in the road. Following these tips will help you regain ground:

  • Don’t let negative thoughts take over. Mistakes happen, and each day is a chance to start anew.
  • Take another small step. Changing your life doesn’t happen all at once. Keep in mind that changing behaviors in small ways can add up to a big difference in your life.
  • Ask for and accept support. Accepting support from other people isn’t a sign of weakness, nor does it mean that you’re failing. Get support from others when you have difficult days.
  • Plan your strategy. Clearly identify the problem, and then create a list of possible solutions. If one solution doesn’t work, try another until you find one that does.
  • Work out your frustration with exercise. Keep it upbeat and even fun — don’t use physical activity as a punishment.
  • Recommit to your goals.
  • Review them to make sure they’re still realistic.

Although lapses can be disappointing, they can also teach you a lot. Perhaps your goals are unrealistic or certain strategies don’t work. Most importantly, realize that all hope isn’t lost when you lapse. Just recharge your motivation, recommit to your program and return to healthy behaviors.

Dietary sources of energy.

It’s important to fuel your tank properly if you want to keep it running. The food you eat supplies many types of macronutrients — carbohydrates, fats and proteins — which deliver the energy (or calories) your body needs to function. Food also supplies micronutrients, such as vitamins and minerals, which don’t provide calories but help the body with chemical reactions. In addition, food is a source of water, fiber and other essential substances. Read on to learn more about the nutrients that your body needs to stay energized.


Carbohydrates

Carbohydrates can be simple or complex. Simple carbohydrates are the sugars found in fruits, honey, milk and milk products. They also include sugars added during food processing and refining. Simple carbohydrates are absorbed quickly for energy.

Complex carbohydrates, also known as starches, are found primarily in whole grains, pasta, potatoes, beans and vegetables. Digestion is required to change complex carbohydrates into simple sugars.

Complex carbohydrates contain many vitamins and minerals as well as fiber. During processing, however, complex carbohydrates may be refined, removing many important nutrients — along with their benefits.


Fats

Fats are a natural component of various foods, and they come in different forms. The oils used in cooking are a form of fat. Fats are also found in foods of animal origin, such as meat, dairy, poultry and fish, and in such common foods as avocados, nuts and olives. Fats are a major source of energy — or calories — and also help your body absorb some vitamins.


Proteins

Proteins build and repair body structures, produce body chemicals, carry nutrients to your cells and help regulate body processes. Excess proteins also provide calories. Proteins are composed of basic elements called amino acids. There are two types of amino acids: those your body can generate, known as nonessential amino acids, and those that can only be obtained from the food you eat, known as essential amino acids.


Vitamins

Many foods contain vitamins, such as A, B complex, C, D, E and K. Vitamins help your body use carbohydrates, fats and proteins. They also help produce blood cells, hormones, genetic material and chemicals for the nervous system. Deficiencies of these vitamins lead to various diseases.

During processing, foods can lose nutrients. Manufacturers sometimes enrich or fortify the processed food and add back nutrients. Fresh, natural foods, though, contain vitamins in their preferred natural state.


Minerals

Minerals such as calcium, magnesium and phosphorus are important to the health of your bones and teeth. Sodium, potassium and chloride, commonly referred to as electrolytes, help regulate the balance of water and chemicals in your body. Your body needs smaller amounts of minerals such as iron, iodine, zinc, copper, fluoride, selenium and manganese, commonly referred to as trace minerals.


Water

It’s easy to take water for granted, but it’s a vital nutritional requirement. Many foods, especially fruits, contain a lot of water. Water plays a role in nearly every major body function. It regulates body temperature, carries nutrients and oxygen cells via the bloodstream and helps carry away waste. Water also helps cushion joints and protects organs and tissues.


Fiber

Fiber is the part of plant foods that your body doesn’t absorb. The two main types are soluble and insoluble, and fiber-rich foods usually contain both.

Foods high in soluble fiber include citrus fruits, apples, pears, plums and prunes, oatmeal and oat bran, and barley. Legumes, such as dried beans and peas, are also high in soluble fiber. This type of fiber helps lower blood cholesterol, slows the rise in blood sugar and adds bulk to stools.

Insoluble fiber is found in many vegetables, wheat bran, and whole-grain breads, pasta and cereals. Insoluble fiber also adds bulk to stool, stimulates the gastrointestinal tract, and helps prevent constipation.

How to track your eating habits

One of the best ways to change unhealthy eating habits is to keep track of them, which makes sense considering most of us underestimate what we actually eat in a day. Identifying patterns of unhealthy eating choices in the record you keep, you can begin to change them.

Create a food record that includes the following items:

  • Date and day of the week. Also note the exact time or the general time of day — such as morning, lunchtime or evening.
  • All foods you eat and drink. Be specific on the types and amounts, and include details such as added fats, sugars — like butter, honey and other sweeteners — and beverages.
  • Portion sizes. Measure or estimate the size in volume, weight or number of items.
  • Your location when you eat. Write down where you are, whether it’s in your car, at your desk or on the couch — and whether you’re eating alone or with someone else.
  • What you’re doing while you eat. Pay attention to what else you may be focused on, such as watching TV or socializing at a restaurant.
  • Your mood. How do you feel — happy, sad, stressed out?

Be honest and record every bite of food you eat. If you don’t record everything, you won’t have an accurate picture of your intake. For the most accurate results, try to record your food intake within 15 minutes of the time you eat. Use a daily food journal to help keep you accountable.

Why focusing on your core is important.

Your incentive to do regular core exercises should be more than skin deep! A strong core — the muscles around your trunk and pelvis — helps prevent injuries and allows you to enjoy physical activity and perform everyday tasks with ease. Read on to learn more about why you shouldn’t neglect this vital area of your body.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don’t require specialized equipment or a gym membership

Any exercise that involves the use of your abdominal and back muscles in a coordinated fashion counts as a core exercise. Examples of a classic core exercises are bridge, front plank and pushup.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower-back pain and muscle injuries.

Core exercises can help you reach your fitness goals

Cardio exercise and muscular fitness are the primary elements of most fitness programs. But a truly well-rounded fitness program includes core exercises in the mix as well. Whether you’re a novice taking the first steps toward fitness or a committed exerciser hoping to optimize your results, a well-rounded fitness program is the best way to reach your goals.

Hunger vs. craving: What’s the difference?

Have you noticed that when food temptations strike, it often has more to do with your mood than when you last ate? You may crave food to relax, relieve stress or boredom, soothe anger, or cope with loneliness, sadness or anxiety. Indulging in cravings during these emotional times may lead you to eat too many high-calorie, sweet, fatty foods.

Everyone has a food craving at times — and yes, chocolate is at the top of most people’s list. The first step to managing your cravings is being able to identify when you’re truly hungry. Learn how to recognize the difference between a craving and hunger.

Cravings:

  • Are usually for comfort foods, such as chocolate, sweets and fatty foods
  • Are often caused by negative feelings
  • Lead to eating that makes you feel good at first, but then guilty
  • Increase during a woman’s pregnancy and menstrual cycle
  • May be stronger when you’re dieting, especially if you’re giving up your favorite foods
  • Can occur even after you’ve recently eaten
  • Pass with time

Hunger:

  • Usually occurs when you haven’t eaten for a few hours or more
  • Results in a rumbling stomach, headache or feeling of weakness
  • Doesn’t pass with time
  • Isn’t just for one specific food
  • Can be satisfied by a healthy snack or meal

If you have a craving, distract yourself. Try calling a friend, listening to music, taking a walk or bike ride, reading, or writing. If a negative feeling is causing your craving, use positive self-talk, exercise or a fun activity to improve your mood.