Healthy tips for holiday travels

On top of all the holiday temptations associated with the holidays, travel can throw a wrench in even the best weight loss programs. But if you plan ahead, you can avoid some of the pitfalls that can do damage to the results you’re working so hard to achieve

Prepare for the stress. The airports may be packed, flights can be delayed, and your entire family may quickly lose patience. Instead of heading to the bar or the most fattening airport restaurant to pass time, have some tools to get through the transition. Pack some healthy snacks like apples, bananas and pre-packaged servings of omega-3 packed nuts, such as cashews, almonds and walnuts. These types of snacks will help balance your mood and stave off hunger. You can also visit one of the many clinics for weight loss in advance to pick up some prepackaged healthy snacks. Make sure to bring a book, download some movies to your iPad and bring some small toys or games if you have children to keep everyone busy so they’re not thinking about food. 

Look for healthy options. If you didn’t have time to pack snacks, bypass the fast food restaurants in favor of some of the more nutritious choices many airports now feature. You can find kiosks and restaurants that serve salads, hummus and vegetables, sandwiches and wraps made on whole grain bread or pitas, Greek yogurt and other healthy items. According to the Physicians Committee for Responsible Medicine, in 2012, 76% of the busiest United States airports served at least one low fat, high fiber vegetarian entrée.

Choose your airline carefully. It’s tough to eat healthy on your actual flight, especially when it’s long haul. However, airlines including Air Canada and Virgin America have recently been recognized for providing healthy options as well as nutrition information for the food served on their flights. With a little bit of knowledge, you can probably find something that doesn’t stray too far from the type of meals recommended by clinics for weight loss. You can also modify what’s served to make it as healthy as possible—push fattening sauces to the side, skip the package of mayo provided for sandwiches, stay away from anything fried and avoid chips and other high-sodium foods. In addition, pass on drinking alcohol on flights—it’s extremely dehydrating and packs empty calories.

Walk it off. If you’ve already checked in and you know that your flight is going to be delayed an hour or so, then invest in a SmartCart and explore the airport. Many international airports have a variety of cool stores to browse and areas you may not be aware of, so clock some steps and burn some calories as you go look for them. While there may not be a Pilates studio or Elliptical nearby, weight loss programs and diets will still benefit from walking an extra mile or two. If your travel uniform involves heels, make sure to pack your workout shoes in your carry-on in case there is a delay.

image credit: latimes.com

Avoid packing on the holiday pounds

The holidays may be unavoidable, but that dreaded weight gain is something you can elude. While many people leap off the wagon when it comes to easy weight loss programs and diets during this time of year, this is one of the worst things you can do. No matter what your intentions, once you get off track for a few weeks, it can be harder than ever to get back on. While promising to hit up one of the many medical weight loss clinics in your neighborhood and to start back at the gym sounds like a great New Year’s resolution, in reality, it’s a lot easier said than done.

The best route for avoiding holiday weight gain is to continue to eat as healthfully as possible and maintain your exercise program—and even step it up for that matter. Here are a few tips to boost your efforts to stay in shape and maintain your weight loss.

Focus on the goal. One of the best ways to succeed with weight loss programs is to keep your eye on the prize: a slimmer, more attractive and fit version of yourself. Promise to buy yourself an awesome outfit during the after Christmas sales if you maintain your weight loss.

Never skip meals. Even though you know you have a big holiday dinner or party at night, still eat properly during the day. Don’t skip breakfast—we know it’s the most important meal of the day, and strive to eat healthy carbs, fruits and veggies so that you get the proper nutrients you need. If you’re on the go and don’t have time to eat a complete meal, at the very least, have a healthy snack or one of the many nutritious weight loss products available to stave off hunger and keep your blood sugar regulated until you can eat a healthy meal.

Never arrive hungry. Whether you’re going to a party, holiday dinner or office gathering, make sure that you’re not starving when you get there. If you are, chances are that you will try to compensate and ultimately overeat.

Watch the drinks. There is much temptation during the holidays to imbibe fattening drinks like egg nog and other frothy concoctions. Moderate the amount of alcohol you consume, as it has no nutritional value but lots of calories. Alternate water in between each libation and really think about what you’re drinking.  If you use weight loss products, check with a physician to make sure that it’s even okay to consume alcohol.

Keep moving. Whatever you do, don’t stop working out during the holidays, even though time may be a little scarcer than usual. In fact, some medical weight loss clinics recommend boosting your routine, in both duration and intensity. For example, if you jog regularly, go a half mile further, or if you hit the elliptical at the gym, increase your time by 15 to 20 minutes, up your resistance levels and do intervals.

image source: spectrumfit.net

Sneaky ways to torch calories

With some major holidays around the corner, now is a good time to create some new health habits that burn extra calories. The people who have the most success with weight loss programs eat well and follow a consistent exercise program, but they also have a few tricks up their sleeve to maximize their caloric burn and rev their metabolism.  

Below are some simple ways to get your stealth burn going from some of the best nutritionists and doctors from weight loss clinics. They are straightforward and easy to implement, and the basis is this: take every opportunity to boost your heart rate and eat low calorie foods that satiate hunger for the maximum amount of time. 

Drink up. When you’re dehydrated, your metabolic rate drops. According to German research, drinking water can raise your metabolism by 30 percent. Plus, thirst is often mistaken for hunger, so try drinking a glass of water when you feel hungry or fatigued. It will give you energy and may stave off hunger. Plus, you need water to replenish the bodily fluids lost when you work out. Weight loss clinics recommend drinking eight glasses per day, and sometimes more for those who use medical weight loss pills. If you need some flavor, add a slice of lemon, orange, lime or cucumber.

Eat regularly… and often. Eating small, frequent meals throughout the day can help you have success with weight loss programs. If you let too much time pass between meals and allow yourself to get hungry, you may overeat or consume unhealthy options. In addition, our bodies burn more energy when it has to digest smaller meals every few hours, rather than in three large meals per day. Make sure each meal is packed with nutrients and fiber to keep you full; fruits and veggies are always a good bet. Also strive to have healthy snacks on hand at the office and stash some in your purse for those days when you're on the go.

Move more. Do whatever you can to move more every day. Start by consulting with a personal trainer or a doctor from one of the weight loss clinics at your fingertips to devise a safe and effective workout program. Whether you decide to cross train, start jogging, take Pilates classes or yoga, it’s important for heart health and overall wellness to exercise on a regular basis.

Then make effort to burn even more calories throughout the day. Take the long way to the restroom when you’re at work, take the stairs instead of the elevator, park at the opposite end of the parking lot from your destination. Do everything you can by hand, from washing dishes and cleaning to gardening and cooking. If there are banks and stores nearby, walk or bike ride to all of your errands. Even the little things can increase your calorie burn and boost the results of medical weight loss pills.

Up the ante. Once you’re working out consistently and moving more in general, switch up the routine to confuse your muscles and rev your metabolism further. This will also help you combat plateaus. If you love your swim classes or reformer Pilates workouts, don’t stop doing them, simply add to them.

In an ideal world, we would all do some form of cardio work, resistance training and flexibility exercise. Try to achieve this balance by throwing some new workouts in the mix such as dance, kickboxing, or even gymnastics classes.  There are so many options and new fitness crazes sprouting up all the time—just make it a point to do something different every week. Whether it’s taking tennis lessons, playing a game of golf, or committing to Zumba with a friend every week, keeping your activities fresh will ensure you never get bored and are constantly challenging yourself.

image source: gowalkingtoloseweight.com