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The Bullhorn, Issue #058 -- Monthly Motivator for December 2011
December 30, 2011
Just the right push to succeed!
Getting Back on Track!
The holidays are a wonderful time of year and can be a filled with family-fun get-togethers, food…and more food. And while you may still have leftover Christmas cookies and cakes (we do?!)…it’s the perfect time to get your workout routine back on track.
If you’re like me, you were probably shooting towards goals before the holiday season that have now slipped even further out of reach. Don’t worry…happens to the best of us. The key to getting back on track is to look forward and not back. Here are some tips to help you:
Getting back on track seems to be a cyclical event for most of us during this time of year. Don’t get frustrated by it. Embrace it.
Know the Numbers
How often have you heard people say, “I eat right, but I just can’t seem to lose the weight”. If I pry and ask people what exactly they eat, the answers become hazy. This is where you need to know the numbers. For example, if you go into a restaurant and order a salad entrée because, “I’m on a diet”. Chances are good that you had 2x as many calories as your friend that ordered the burger! Look it up. Many of those salad meals are 1500-2000 calories! It’s not the lettuce, tomatoes, and onions that’s driving up that number…it’s the cheese, breaded chicken, creamy dressings, nuts and croutons that make this a diet killer. So the next time you think, “I’ll just have a salad” – choose wisely. Most restaurants have their nutritional data on-line. Look up what you’ll order before you go. Here ‘s a list of fast food calories that’s good to know before you go out.
Size matters…errr…portion size that is. Get to know what a cup of cereal looks like. It may surprise you. Most bowls today hold 2-3 cups and for the average cereal that’s 3-4 servings. I know that 2 cups of cheerios fills up a sandwich baggie and is a bargain for just 200 calories. A Clementine orange is a great snack for only 35 calories. And at only 5-10 calories, a pickle can stave off hunger between meals. Go through your cabinets and count out what portion size makes up a 100 calorie snack. It may have you re-thinking what’s worth it and what’s not. For example, what would you rather have as a snack: 1 small cookie or a full bowl of popcorn? Check out the good snacks page for some more ideas.
If this is making you have nightmares about school homework and math and you’re wondering why you would go through all this trouble, here’s why this effort is worth it: Calories matter. Most of us eat too many of them and what our body doesn’t need is stored as fat. Some foods can fill us up on minimal calories…most of these are fruits, vegetables, and fibers. Foods that are high in starch, sugar, and fat not only pack our bodies with a ton of calories – they leave us hungry and craving more?! Programs like Weight Watcher Points are successful because they steer you towards good foods by crediting the fiber content and penalizing fat and sugar intake with “points”. You can do this yourself, though. Figure out how many calories you need each day (BMR)for your ideal weight and stick to it. You’ll start to eat the foods that fill you up for the least amount of calories and you WILL lose the weight.
Well, we’re on the verge of a New Year…a fresh start…the time when everyone sharpens their pencil and forecasts a better tomorrow for themselves. It’s exciting. Hope is alive. To succeed we'll need to do our homework and have a plan. Again, it’s well worth the effort. This is so much more than a goal bathing suit or a summer vacation…this is your life…get to know the numbers and what they mean. Best of luck & Happy New Year!!
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