'Tis the Season to Eat and Not Gain

Do you tend to gain weight during the holiday season? If so, you're not alone. According to the Academy of Nutrition and Dietetics, research suggests that Americans, on average, gain about one pound during the holiday season and those who are overweight already will likely gain a bit more. So, what's a pound or so - no big deal - right? Well, in fact it is a big deal because if you don't lose that weight soon after the holidays, it can easily add up. A mere pound or two each year can become ten or twenty pounds before you know it. And, let's face it, trying to lose ten or twenty pounds down the road will be a lot harder than avoiding a one or two pound gain now.

Powerful Weight Loss Tip: Don't let the holiday pounds add up.

Weight gain can be minimized (even avoided) during the holiday season with the right mindset and a plan. Check out these simple strategies to help you ring in the New Year without tipping the scale in the wrong direction.

Keep up with exercise. Your exercise routine can easily get disrupted during this busy season if you let it. Don't let it! Make a point to stay on track with exercise by scheduling time for it; put it on your calendar just as you would a doctor's appointment or work meeting. Studies show that people who exercise are more successful at maintaining their weight loss than people who don't. Exercise is an essential element of weight management - as well as overall health and wellbeing.

Eat at least three meals a day. Start your day with a nourishing breakfast including some fiber and protein, and then proceed to eat every 3 - 4 hours. Having small meals and snacks throughout the day will help to control your appetite and you will be less likely to grab something without thinking. And that's a good thing because unplanned calories can add up quickly.

Use the plate method. To avoid consuming large portions at parties and family gatherings (or anytime), use a smaller plate. And then fill your plate mostly with vegetables and salad before going for the entrees and starchy carbs. This "keep it simple stupid" strategy really works.

Slow down and be mindful. Studies show that people who eat their meals in a slower fashion tend to consume less and weigh less as well. One reason for this is that it takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time for this to happen. And feeling full translates into eating less. If you are a speed eater and struggle with this, one thing you can do to help you slow down your pace is to drink more water as you eat. Slowly savor every bite, and before you go back for seconds wait at least 15 minutes to make sure you are really still hungry.

Enjoy your favorite holiday foods. Last but not least, it's important to enjoy your holiday traditions - including the eating. Making a decision to avoid weight gain this year doesn't mean you need to give up all of your favorite foods. In fact, this approach can actually work against you. Being too strict can lead to feelings of deprivation and this is a sure fire way to set yourself up for a cheat. And once that happens, you're likely to feel disappointed, discouraged, and defeated. So, instead of cutting out your favorite foods altogether, eat them in moderation.

By: Lorraine Matthews-antosiewicz

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2 Flat Belly Diet Recipes That You Should Try!

So you want to get rid of that pesky belly fat. Well, eating the right types of food can go a long way in helping you achieve your goals. Like other types of body fat, belly fat is caused by an overabundance of calories in the human body, which means that if you want to get rid of your body's excess fat, you will need to start consuming food which have very little calories.

Fortunately, there are plenty of those. Foods that offer a relatively low calorie to volume ratio are quite common. Aside from the usual fruits and vegetables, lean meats, whole grains as well as low fat dairy products are also good bets if you want to keep your daily calorie intake to a minimum. The only problem, however, is that these kinds of food are generally less tasty than the ones that make you fat.

Therefore, the best way to consume low calorie food is by turning them into delicious recipes. The good news is that there are plenty of flat belly diet recipes out there, and they are designed to make any flat belly diet easier to manage. So if you want to keep your belly flat then here are a couple of easy-to-cook recipes to help you do it.

The Hearthy Roast Beef Panini

If you enjoy sandwiches then the Hearty Roast Beef Panini will give you the same taste of a beef sandwich without the added belly fat. To cook a Hearty Roast Beef Panini, you will need multigrain bread, some lean roast beef, some beefsteak tomato slices, sliced avocado (which is used to replace mayonnaise), a cup of arugula, some Dijon mustard and a little olive oil.

To prepare the sandwich, take 1 slice of multigrain bread and put it on your plate and then top it with a slice of roast beef, followed by your tomato slices, then the avocado slices and finally the arugula. Also, add a little mustard and olive oil once all the ingredients are in place.

Next, heat the entire sandwich on a nonstick grill pan, on medium heat. Cook the sandwich for up 1 to 2 minutes per side until the entire sandwich is nice and warm.

The Chicken Piccata

The best flat belly diet recipes are those that were created to give you a fulfilling meal. Well, this is certainly the case with the Chicken Piccata. To prepare this dish, you will need to get several ounces of boneless, skinless tenders (chicken skin has a lot of calories), a couple of tablespoons of flour, a little olive oil, some lemon juice, some freshly chopped parsley, some minced capers as well as ground black peppers.

To prepare the chicken piccata, you will first need to lay the tenders on an adequate work surface. Next, you will need to flatten the tenders using a smooth rolling pin covered in a plastic wrap and then cutting them into little cutlets. Once the cutlets are prepared, you will then need dredge them into flour.

Next, you will need to heat a large skillet over medium heat. When the skillet has reached the appropriate temperature, add a little oil. When the oil starts sizzling, add the chicken to the skillet and let it cook for 2 minutes on each side. Wait until it's lightly brown before adding the rest of the ingredients.

Once the chicken is well cooked, add the lemon juice, capers and parsley. Be sure to keep the mixture to a nice, continuous boil. Don't forget to reduce the heat as you cook the meat and, again, let it simmer for 2 minutes to get the best flavor from all of the ingredients. Finally, season the chicken Piccata with a little pepper and then serve it with the pan juices. Enjoy.

www.healthisfitness.net is a great resource for information concerning a multitude of issues regarding health. If you would like more in-depth information concerning topics like "best ways to get rid of belly fat" or any other issue regarding weight loss, weight control or any other health problems - we have many information articles chock-full of information that would add value to almost any reader or health enthusiast.

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