10 Tips for December Weight Reduction

Dropping extra pounds can be tough enough. Add frigid temps and extra merrymaking to the task and it can feel even more challenging. But don’t let the dog days of winter derail your diet. Committing to a program like Nutrisystem can keep you on track with your weight loss goals. We’ve rounded up 10 simple, Nutrisystem-approved tips to help you lose weight this December.

Here are 10 tips to help you drop pounds this December:

1. Ease up on coffee concoctions.

If you take a look at the average seasonal latte from a popular coffeehouse, a large size topped with whipped cream can contain almost 500 calories and high amounts of sugar. As much as you enjoy a hot coffee on a cool morning, those fancy brews and other sugar-sweetened beverages (like sodas and flavored fruit drinks) are no good for your waistline.

Research, published in The American Journal of Clinical Nutrition, shows that regularly consuming sugar-sweetened drinks is linked to weight gain and obesity. Unsweetened tea and coffee are your healthiest options. If you like some extra flavor, add a dash of cinnamon or pumpkin spice to plain coffee, stick to skim (not whole milk) and skip the whipped cream.

2. Befriend your food processor and spiralizer.

Eating an abundance of non-starchy vegetables is an important part of your Nutrisystem program. They offer vitamins and minerals and are also low in calories and high in fiber to help you feel fuller, longer. But sometimes the mere thought of shredding a carrot or cutting up greens makes you tired. Enter your new kitchen BFFs: with the push of a button or turn of a crank, you can slice, chop or create pasta-like noodles with minimal effort.

Check out these must-try veggie noodle dishes! >

3. Walk the mall.

Sure, it’s warmer than pounding the pavement outdoors. But there are many other reasons to hit the mall in December when you want to walk for exercise. The Centers for Disease Control and Prevention recommends mall walking as an alternative way to increase physical activity. According to Go4Life from the National Institute on Aging at NIH, the mall is the second most popular place to walk after neighborhoods. They explain that the mall is free (if you stick to window shopping) and convenient in that you can walk any time the mall is open. The ground is flat, there is good lighting and benches are available for relaxing. There’s also easy access to bathrooms and water fountains. Plus, there’s no pressure to compete or keep up, like there might be at the gym or on a track.

Here are more creative ways to meet your step goals this winter >

4. Gift yourself a set of dumbbells.

If a gym membership is too much for your budget in December, invest in a few pieces of strength training equipment you can use at home—like dumbbells or resistance bands. According to Mayo Clinic, lean muscle mass decreases as you age, leading to an increase in body fat percentage. However, they explain that strength training and lifting weights can help build and preserve muscle and increase your metabolism.

5. Stress less.

It may not be the easiest of tasks around the holidays. However, it’s most definitely worth the effort. Stress affects everything—your health, your mood and your behavior, says Mayo Clinic. Recent research also indicates that it can impact your weight. A study, published in the journal Biological Psychiatry, suggests that stress can slow the metabolism. According to Harvard Health, stress can also increase hormones that stimulate appetite and alter food cravings to be higher in sugar and fat.

Learn how to ditch holiday stress >

6. Start with soup.

Nothing says December like a hot bowl of hearty soup. According to Eurekalert.org, researchers at Penn State University found that consuming low-calorie soup prior to a meal can decrease the number of total calories you consume at that meal. They discovered that people who opt for this cold-weather favorite as a first course consumed 20 percent fewer calories at lunch, compared to when they had the same meal without the soup appetizer.

Try one of these tasty, Nutrisystem-approved soup recipes >

7. Skip the potato chips.

Of all the tempting finger foods at your next holiday party, chips are the ones to avoid. A study, published in The New England Journal of Medicine, found that these fried slices were “strongly associated” with weight gain. And if that’s not reason enough, chips and other deep-fried foods are typically loaded with unhealthy fats and other ingredients.

Get the salt and crunch you crave while staying on plan with these healthier veggie chips! >

8. Eat slowly.

This one applies in the summer, spring and fall, too: If you slow down during a meal, it gives your brain time to receive the “I’m full” signals from your stomach, says Harvard Health. Scarf it down and it’s much easier to eat more than your body really needs. One review of research, published in the International Journal of Obesity, found that eating fast “is positively associated with excess body weight.”

Learn more about how slow eating can lead to weight loss >

9. Embrace the cold.

The arrival of December weather might seem like the arrival of unwanted pounds. However, research suggests that cold temps could promote the formation of brown fat cells—the kind of fat in our bodies that burns calories to generate heat, says Business Insider. White fat cells, on the other hand, store energy and contribute to “dangerous excess body fat.” In one in vitro study, published in the journal Scientific Reports, scientists found that at lower temperatures, stem cells formed brown fat instead of white fat.

10. Stop binge-watching before bed.

As good as that show is, set your TV to turn off after one episode—for two reasons. First, lack of sleep is linked to metabolism changes and obesity, says Mayo Clinic. They explain that it may increase your hunger and appetite, while decreasing your odds of exercise. Plus, falling asleep with the TV on may also increase your risk of weight gain. A study, published in JAMA Internal Medicine, found that exposure to artificial light at night is associated with the development of obesity.

The post 10 Tips for December Weight Loss appeared first on The Leaf.

Frequently Asked Questions

How can I stop my appetite?

The best way to stop eating when you’re hungry is to eat small frequent meals throughout the day rather than just three large ones at mealtimes. This will keep your blood sugar levels constant and reduce hunger pangs.

Drinking plenty of water and taking herbal supplements, such as bittermelon or Ginseng, may work better than eating purely food.

Avoid carbohydrates like bread, pasta and rice. These foods can give you an instant boost, followed by a crash.

Look for protein-rich foods instead, such as lean proteins, fish, eggs or nuts. These will provide energy for a long time and help to maintain your blood sugar levels.

You should also avoid sugary snacks like cakes, sodas, candy, and chocolate bars. These can lead to cravings that will make you feel bloated, sluggish, and even cause you to feel sick.

You should instead choose healthier options, such as fresh fruits and vegetables, salads, whole grain cereals, or whole grains.

Don’t trust miracle pills or fad diets if you want to lose weight.

What is the Work of African Mango Extract?

The high vitamin A content in mango fruit helps to boost the immune system. It also has anti-inflammatory and antioxidant properties as well potassium and magnesium.

These nutrients all work together to support the health of cells, tissues, and organs throughout the body.

A study has shown that African mangoes can increase endurance and energy during exercise. It supports heart function and metabolism.

The active ingredient in this product increases blood flow to brain and muscles. This enhances mental clarity as well as physical performance.

African mango extract is known to boost energy and prevent muscle cramps. This can be very beneficial for athletes who are looking to perform at their highest.

How can I lose weight in 7 days at home?

Reduce calories and drink water. You should also exercise regularly. It’s simple. You may be tempted to skip meals, but this is not recommended. Skipping meals will make you hungry later.

Don’t be afraid to eat. Be aware of how much calories you are consuming, and then gradually increase it. You might increase your daily intake by 500 calories a day if you consume 2,000 calories a day. This will result in an increase of 1,500 calories in your daily life.

You can find more information online about tips and tricks to lose weight. Google is a great place to start. Search for “how to lose fat fast” and you will find hundreds of results.

You may want to visit your local libraries if you would rather learn about the subject in person. You will find weekly seminars with diet experts that are free and offer information on various topics relating to weight loss.

Statistics

• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)

External Links

webmd.com

• African Mango: What is Irvingia Gabonesis?
  
• Goji Berries: Side Effects and Health Benefits
  

healthline.com

• Glucomannan — Is It an Effective Weight Loss Supplement?
  

onlinelibrary.wiley.com

• Efficacy of a novel herbal composition for weight management – Stern – 2013, Obesity – Wiley Online Library
  
• Forskolin Use in Obese Men: Body Composition and Hormonal Adaptations
  

ncbi.nlm.nih.gov

• IGOB131, a novel extract from the West African plant Irvingia Gabonensis, dramatically reduces body fat and improves metabolic characteristics in overweight people in a double-blind, placebo-controlled study – PMC
  
• A case of renal disease that developed in association with African mango intake – PMC
  

How To

Three Popular Weight Loss Pills & Supplements Were Reviewed

People who are looking to lose weight are increasingly turning to weight loss supplements and pills. There are so many choices that it is difficult to decide which product to buy. This article examines the most effective weight-loss pills and supplements currently on the market.

Healthy eating habits and regular exercise are the best ways to lose weight. Sometimes, however, these are not enough. There will be times when you feel like not exercising, or healthy food isn’t always readily available. Supplements and weight loss pills are becoming increasingly popular. They help get rid of extra pounds quickly and easily.

There are many weight loss products and supplements out there. Here’s our list. We have reviewed them, collected customer reviews and compared their effectiveness to others. The three best products are listed below because they have been recommended by customers. Check out our detailed review of these three products for more information.

1. PhenQ – PhenQ can be used to boost energy and metabolism. This product includes L-Carnitine Fumarate (Green Coffee Extract), Caffeine Anhydrous (Chromium Picolinate), Mucuna Pruriens Seseed Powder, and Nettle Root Extract. It works faster than traditional diets to help you lose fat and will work well for anyone looking for a quick slimming down.
2. Hoodia Gordonii Plus Hoodia Gordonii Plus is another great weight loss supplement. It has powerful nutrients including Garcinia Sylvestre Fruit Extracts, Gymnema Sylvestre Flower Extracts, Bitter Melon Oil, Chromium Picolinates as well as Raspberry Ketone fat burners. This supplement will increase your metabolism, decrease hunger pangs and boost energy levels. It also improves your mood.
3. Hydroxycut – Hydroxycut helps people lose weight. It is an all natural weight loss pill. It is made up of 100% natural ingredients including green tea extract and chromium picolinate as well as caffeine and yohimbineHCL. While it is not as effective as the other products in this list, it does have a low number of side effects.

Other benefits include:

• Energy Boosting -Most diet pills give users a temporary energy boost. This can increase cravings for junk food and sweets. With Hydroxycut, however, you won’t experience any kind of crash or jitters after taking it.
• Blood Sugar Balance – Diet pills could cause problems with blood sugar. Hydroxycut can help control blood sugar.
• Increased Metabolism -It’s no secret that diet pills can increase your metabolism. Most diet pills will raise your resting metabolic rate (RMR) by about 5%-10%. Hydroxycut further increases your RMR, boosting metabolism up to 15%-25%
• Better Sleep – We all know how crucial sleep is in losing weight. Diet pills can make sleeping easier by reducing stress and anxiety.

The best thing? These benefits come with no adverse side effects.