Weight loss, particularly in the short term, is a simple case of calories in vs calories out. But once dieters start to hit the dreaded plateau, a more detailed approach is needed.

Breakfast is commonly known as the most important meal of the day, with studies showing those who dont skip breakfast are slimmer than those who do.

The time breakfast is eaten can impact on weight loss - so when is best?

Speaking to NDTV, dietician Kamal Yadav said: Having a wholesome breakfast can help you healthily lose weight.

The best time to have breakfast is within two hours after waking up.

READ MORE: Star fitness specialist gives his top tips on burning belly fat without going to the gym

The sooner you eat breakfast after you wake up, the better it is for your metabolism.

Breakfast helps in decreasing appetite. Consuming breakfast first thing in the morning greatly decreases hunger and cravings throughout the day."

What are the best foods to eat at breakfast time? Choosing the right mix of protein, fat and carbs will set dieters up for the best start and keep their weight loss on track.

Recent research conducted in the Journal of Nutrition, suggested that eating more fibre is a great way to prevent weight gain or even encourage weight loss.

DON'T MISS:Weight loss: The best late-night snacks for slimmers revealed [STUDY]Weight loss diet: Man loses over 14 stone by doing one thing [PICTURES]James Martin weight loss: TV chef cut one food from diet to shed a whopping six stone [VIDEO]

According to EatingWell, there are five main foods that should be at the top of the list for any slimmer.

Starting the day with a low-calorie breakfast meal using some of the five healthy breakfast foods (oatmeal, peanut butter, yoghurt, eggs and raspberries) is best, as eating them regularly can help with weight loss.

This could be scrambled egg on wholegrain toast with spinach and a side of raspberries.

The protein and fibre in the breakfast will help fill dieters up while still maintaining a low-calorie count. It has been estimated that this meal has under 300 calories.

Instead of using thick, sweet sauces such as ketchup or brown sauce, dieters should use herbs and spices to add flavour and interest to meals.

At breakfast this could include chives, cinnamon, or chilli flakes depending on the dish.

While what a slimmer eats will have the biggest impact on weight loss success, exercise and fitness will hone results.

One trainer has revealed the best moves to get rid of belly fat - often the area of the body most people wish they could trim down.

There are four key but simple moves to use when trying to burn off belly fat from the comfort of ones home, Angelo Grinceri, Master Trainer atP.volve explained.

For so many of us, there are two major factors that prevent us from getting a workout in: time and space,Grincerisaid.

Scheduling time to work out is one thing that takes a lot of organisation and dedication, but finding the physical space to work out should be a no-brainer.

For most, finding the time to go to the gym, especially once winter is in full swing, can be extremely difficult. Withblastsof cold weather, motivationcandrop and gym membershipsgoto waste, butGrinceriexplained dieters can do a simple belly fat burning exercise from the comfort of home.

See the article here:
Weight loss: The best time to eat breakfast to slim down and lose weight - Express

If youre aReal Housewives of New Jersey fan, you definitely remember the days when alumCaroline Manzo ruled supreme or at least went head-to-head withTeresa Giudice on the reg. Nowadays, though, shes been focusing on family and staying fit and healthy, which seems a lot more drama-free. The RHONJ original spoke withLife & Style exclusively about the secret behind her slim new look.

Pretty much a plant-based diet, the 58-year-old exclusively revealed on the red carpet for BravoCon: Bravo All Stars OG Housewives Edition on November 15. Fruits and vegetables and I walk about eight to 10 miles a day. It all started last January, according to the Bravo OG. Its been almost a year, she confirmed.

Her reason, though, might make you tear up a bit. My granddaughter, she said. Because you love em so much and I was playing with her one day and I said, I gotta be around long enough for her to remember me and to know how much I love her. So thats why I took everything and changed everything I did, the way I eat and live and everything else. For my baby.

But just because shes found a bit of zen by way of her new lifestyle doesnt mean shes entirely without an opinion on Teresas bombshell comments. Her former costar alleged that she might have been the catalyst in husbandJoe Giudices arrest during the Joe and Teresa: Unlocked tell-all interview with Bravo boss Andy Cohen.

Im not going to fight it. If thats what she believes, youre not going to change your mind. Its just, its so beyond ridiculous that its not even worth a comment to it, she explained, adding that the comments were bizarre and that the 47-year-old was grasping at straws.

Believe it or not, Carolines heard it before. She said it before, she continued. I heard she said it on a reunion a couple years ago and I havent responded. Ive never because thats how crazy it is. But then this time it was just so in your face and those are big words and you have to be responsible when you say things like that. Thats why I had to respond to it, because it was just irresponsible on her part.

Some things never change, huh?

Read more from the original source:
Caroline Manzo's Weight Loss Transformation Inspired By Granddaughter - Life&Style Weekly

In January 2018, Quantel Thomas made the resolution to go to the gym and lose weight. And while this is a promise that plenty of people make to themselves, Quantel had good reason to start taking his health and fitness seriously. He weighed 284 pounds and was suffering "constant aches and pains": when he visited a doctor, he was informed he had a high risk of some serious health conditions. "They told me I was pre-diabetic," he says.

Quantel had been overweight for a long time, as far back as the age of eight or nine. He played football in high school, but after having a seizure in his freshman year, he quit playing sports, and that was when his weight gain really began: he was 300 pounds by the time he turned 18 years old.

In 2017, he was still gaining more weight each month, and so at the start of the new year, he resolved to go to the gym as often as possible, and his workout regime soon included training six days a week.

"I really wanted to just get out of that tunnel," he says, although there was another reason too: "At first, it was just for attracting females, I'm not gonna lie to you... Who wants to be with somebody who's not confident in themselves, think they're disgusting-looking, ugly... People don't like hearing negativity about themselves."

After one month, Quantel had already dropped from 284 pounds to 255 pounds. Within ten months, he was down to 180 pounds, having lost more than a third of his body weight.

In addition to reducing his body fat, Quantel has also been building strength through weights training (which has been scientifically linked to a reduced risk of diabetes). He can currently bench press 285 pounds, and deadlift up to 475 pounds. After his dramatic transformation, he now weighs in at 204 pounds as he continues to bulk up for his bodybuilding training. He is studying Exercise Science at college, and he intends to pursue a career as a personal trainer so he can help other people get "out of that tunnel" and feel better about themselves.

"To be able to love myself, that's the true, ultimate milestone achieved to this day," he says.

See the rest here:
This Guy Lost More Than 100 Pounds in an Incredible 10-Month Transformation - menshealth.com

When the going gets tough, the tough get going. 21-year-old Tanuj Khattar proved this saying to be true when he lost massive 33 kilos. He was tired of bullying and unsolicited comments on his growing weight, so he decided to do something about his weight. Here is a breakdown of his inspiring weight loss quest.Name: Tanuj KhattarOccupation: Student

Age: 21 yearsHighest weight recorded: 113 kgs

Weight loss: 33 kgs

Current weight: 80 kgs

Duration it took me to lose weight: 18 monthsThe turning point: Being overweight was undoubtedly one of the toughest periods of my life. People had started bullying me, calling me names, passing comments and body shaming me. My self-confidence levels had taken a beating and I realised that it was time to do something to break this cycle. I wanted to get fit and inspire others to lose weight as well.

My Lunch: I eat two cheese sandwiches and some fruits after an hour of eating my lunch

Pre-workout meal: I have oats an hour before working out

Post-workout meal: 10 boiled egg whitesMy Dinner: 250 grams chicken breast with a small portion of rice

My Workout: I make it a point to work out for 6 days a week. So, every morning I hit the gym to exercise.

Fitness secrets I unveiled: Contrary to popular opinions, your diet has a much bigger role than your workout in your weight loss quest. So, I strongly recommend people to watch what they are eating first and start eating clean.

How do I stay motivated? I have reached a point where working out has become a habit for me. I cannot go a day without working out, so it acts as motivation for me.

More here:
Weight loss story: Tired of bullying and body shaming, this is how this guy lost 30 kilos! - Times of India

There is nothing worse than realising that those close to you are fearing for your health. Something similar happened with 35-year-old Siddharth Shinde, whose best friends and family members were worried about his growing weight. Hence, he decided to take control of his life and lost a massive 40 kilos in less than 8 months.Name: Siddharth ShindeOccupation: Food Safety Officer

Age: 35 yearsCity: Al Nahda DubaiHeight: 5 feet 8 inchesCurrent Weight: 70.3 kgsHighest weight recorded: 112 kgs

Weight lost: 40 kgs

Duration it took me to lose weight: Less than 8 months

Fitness secrets I unveiled: You need to be patient during your weight loss journey and understand that there is no shortcut to lose weight.

How do you ensure you dont lose focus? My best friend Puneet played a crucial role in my weight loss journey. He helped me stay focussed and consistent.

Whats the most difficult part of being overweight? It was without any doubt the host of health conditions that came from being fat. I was also losing my confidence bit by bit.

What shape do you see yourself 10 years down the line? I want to stay fit and healthy and do not wish to gain weight again. I also want to attain a muscular physique.

Read more:
Weight loss story: This guy lost a whopping 40 kilos in less than 8 months! Here's how he did it! - Times of India

Mouna El Khoury at various points during her journey Image Credit: Instagram/@yallaketo

Thirty-seven-year-old Lebanese-North African expat Mouna El Khoury went from 104kg to 60kg over two years with her Keto diet.

Now the 174cm self-confessed food lover is 18 weeks pregnant with her second child and weighs 62kg. This is her story in her words - edited for brevity and house-style:

My weight-loss journey started when I was 13.I gained a lot of weight and then from there, I just got into cycle diets I would go into strict diet, lose weight, and then I would eat and gain it back.

Later, I faced health challenges;I had insulin resistance, I had Diabetes Type 2 when I was 18. I had a lot of hormonal issues after that I developed polycystic ovary syndrome (PCOS) in my early 20s. So all of that contributed to my weight gain/weight loss. I just got confused in an unhealthy world, because its not so easy to find something that works for you and just maintain it as a lifestyle. That was really the thing whatever I was trying was not easy for me to sustain [it].

'It affected my mood'

Each time I would gain [the pounds], my weight wouldfluctuate from 74 to 89. Each time, I would go into a strict diet for a year, work out 5 days a week, no carbs, no sugar, no fat. Basically boiled chicken and broccoli. And you feel depressed, because you look around and say, 'this is not possible'. I tried also meal plans. And after a month or two I got fed up, because I always felt constrained.

Then in my late 20s I also had something called prolactinoma tumor on my pituatery gland its located close to the nerve and was pressing my gland. Then I started putting onweight as well.

I was young, I didnt care to take my pills seriously. And of course I dont recommend that but the only thing that I felt that made a huge difference was when I decided that I needed to focus on my food. At the time, for a year-and-a-half yes, I was on treatment but also no carbs, no sugar and all of that and my acute PCOS, it completely disappeared; my Diabetes, I was off pills; everything went back to normal. The reason I dont think I kept it as a lifestyle, I didnt have the maturity at the time to understand that when you find something that works for your health or your body, you cant just go back to your old habits.

The other thing is I didnt know yet about Keto, so I didnt know I could enjoy it like have a small piece of butter on my steak or avocados as much as I want like things like that that make it more enjoyable as a lifestyle.

Post baby weight

Fast-track, surgery of the tumour done, I went through twomiscarriages and then I got pregnant and like many women, sometimes we have post-partum, we are tired, its [often overwhelming] as a new mum, so I picked up a lot of weight. Through my pregnancy I think I gained 18-20kg, but then after delivery, I kept on gaining weight. I reached 104kg.

One year post-partum, at 104kg, I was in really a bad place, and I felt depressed. I was tired, just taking my son to playground was a hassle; I couldnt play with him. I was lethargic, I was exhausted. I just felt I couldnt go on.

The thing is, at the time, I was also tired of dieting.

One day I just broke down; I was washing my face I just fell down in the bathroom. It was that breaking moment of me just saying things out to myself and recognizing that I was not in a good place that made me want to find something that would transform my life. I was like I need inspiration, so I went to YouTube and I wrote weight loss, life-changing, and I came across Keto, [a high fat, less protein, low-carb diet].

It led me to Dr Eric Berg [who is one of one of the top ketogenic diet experts in the world]. I started watching his videos about PCOS, insulin resistance, big tummies and it was an eye opener for me everything that he was saying was something I had gone through.

Starting on Keto

I love food. So when I sawKeto food, I was like, 'where have you been all my life?'

At the beginning, I was not thinking healthy Keto, I was addicted to all the fast-food. I was like theres a solution for me to still enjoy these foods and lose weight Im in. I think its important that people realise that when you are at 104 or 140kg, and you are addicted to junk food and sugar and carbs. You cannot expect someone to have a piece of grilled salmon, and a bit of lettuce and go on with it.

The truth about Keto

1.You can be Keto and be extremely unhealthy and you can be Keto and be extremely healthy.2.You cannot know everything from day one, so its a journey, step one is finding ways that are low-carb, that are keto in your mind so you dont feel deprived3.Then you change it into a healthier version build up your choices4.This doesnt happen in a day or two this is a journey.

The first month was about Keto. Finding the thing that satisfied what I liked at the time and what I was craving. And that was mainly junk food. I lost 20kg the first 3 months.

Dealing with a sweettooth

From the beginning I was well aware that I needed to adopt new habits for a long lifestyle. I was addicted to sweet, sugar, chocolate, so what I did was a chocolate mousse. I came up with a recipe and every day I would have potful of it. For 10 months, I had the same dessert, because it would satisfy my craving, I know it was low in carbs, it was basically made of whipped cream. Its easy and it takes 15 minutes to do the whole week itll last. It was practical, simple and not breaking my bank. [Read till the end to get the recipe.]

Then I added intermittent fasting. [This] is amazing tool for weight loss, but good for so many other things [as well]. It resets your metabolism, it's good for your health. I did it one month within Keto -why? Because its easier to fast when you are fat adapted. You dont get as hungry as if you are running on carbs. When I started it I was having two meals a day. Big meals, and then I built it up, until I was ablewithin three months to go into one meal a day and I was into one meal a day for over a year and a half. But that works for me, because Im not the kind of girl wholl eat a little bit. When I eat, I eat. I enjoy big meals. I think its the combination of both Keto and fasting that gave me this amazing results.

Yes you can eat hummus on keto

People get confused about this hummus is a bean so how can it be Keto? The thing is to make hummus you fix the beans with olive oil, Tahini and lemon. Both olive oil and Tahini are good sources of fat, so it kind of balances out the dish in terms of carbs:fats intake. Its about thinking a bit smartly and logically about your choices. [That said, count your calories, so you don't get thrown out of Ketosis.]

Third month was about creating habits.The key point here is because on a keto diet, you start running on fat, you dont get cravings, that hunger, you dont feel that need to snack, if you do it properly, with time, your cravings go, completely.

[In the first three months I was down by 20kg]. 10 kg down next three months. Then another 14kg down in a year.

It became such a lifestyle that I wasnt really looking at the scale I knew that this is the right lifestyle for me.

Now, with my pregnancy I have incorporated a little bit of carbs into my diet so sometimes Ill eat a little bit of banana. Because with pregnancy your carbs need to be a little higher, but I dont go for donuts or anything. First I talked to my doctor. He said: rice, potatoes, pasta bring nothing to your kid, they just make you fat. Hes like, if you have a strong craving for it and you want a portion, go for it, but will it add any nutritional value to you? No. he said: eat as much as you want healthy stuff and youll have a healthy baby.

And thats what Im doing.

Read more:
UAE weight-loss story: 'How I lost 44kg in two years' - Gulf News

Highlights

On a weight loss diet, we tend to stay away from processed foods, sugary foods and also store-bought snacks. But, here's a recipe that will give you one food for all those purposes. This granola bar is sweet, crunchy and super healthy. You can replace you tea-time biscuits with it, or have as a snack for in-between-the-meals cravings, or savour it after meals as a dessert. For those people with sweet tooth but trying to shed extra fat, this granola bar is great as it is contains no sugar but is pleasantly sweet.

(Also Read:Have You Tried Granola Bars? Make These Healthy Alternative To Biscuits)

This granola bar is full of nutrients from healthy foods like almonds, oats, chia seeds, pumpkin seeds and sunflower seeds. Multigrain puffs add another element of healthfulness. Dates and honey lend in natural sweetness, and cranberries and raisins also do the same but with a little crunch and tanginess on the side. Bonus - all these foods are sugar-free, nutrient-rich and weight loss-friendly.

The recipe video shared by chef food vlogger Ananya Banerjee on her YouTube channel 'Chef Ananya Banerjee', shows how to make this healthy granola bar in few easy steps. This bar is nutrient-rich, boosts energy, provides satiation, aids weight loss and is delicious to eat. It is perfect for kids who want to eat something sweet and yummy all the time. Get their attention away from sugar-laden, harmful sweets and serve them this amazing bar that they are sure to love. Follow the recipe below and make these granola bars for all kinds of cravings, any time of the day.

Watch recipe video of healthy, sugar-free almond and cranberry granola bar here -

Read more here:
Weight Loss: This Sugar-Free Almond And Cranberry Granola Bar Is Perfect For Healthy Diet - NDTV Food

Winter is coming, and it feels supremely convenient to sit on your Iron Throne a.k.a. the couch, and wait the chilly season out, indoors. Despite your weight-loss resolutions and that expensive gym membership, you cannot magically lose weight if you decide to hibernate this winter. While becoming a blanket wrapped human burrito sounds tempting, you will be entering the New Year with zero motivation and a lot of extra pounds.Weight loss story: This guy lost a whopping 40 kilos in less than 8 months! Here's how he did it!Which is why there is no excuse good enough to stop taking care of yourself and remaining fit; not even a minus three degree outside. It is crucial to stay in shape and remain fit, no matter the climatic conditions around you. So here are a few easy tips and tricks to keep your weight loss routine going during winters: Fun Indoor Workout- We get it, waking up at six and going for your usual morning run in the freezing cold does not sound like a good idea. You would rather be curled up in bed, and frankly, so you should. However, just because you cannot step outside, does not mean you cannot work (out) from home. Even if you have zero equipment at home, you can always spice up your routine by trying out fun new workout options like Zumba. Just put in 30-45 minutes every day, and you will not have to worry about not fitting into your party clothes. Moderation Is Key- Winter is a time for festivities and merry-making. Youll be attending multiple house parties where family and friends will be pressuring you to stuff your mouth with food until you physically cannot anymore. It will be hard to say no to the delicious spread, but the good news is, you dont have to. Just remember to eat in moderation. Make sure you havent starved yourself all morning only to feast at the party. Just eat in small quantities all day, thereby reducing the chance of overeating at the party. Remember To Stay Hydrated- One cannot stress enough on the importance of drinking water every day, and its associated health benefits. Being hydrated enables better digestion and reduces the risk of cramping up after any strenuous exercise. Additionally, most people mistake dehydration for hunger and go on to overeat to get rid of that feeling. By simply drinking enough water, your appetite will be in control and you will automatically feel satisfied and full.Dance The Night Away- Winter parties are the perfect time to show off your dance moves, and there is no better exercise than dancing. Ditch the corner seat at the bar for the dance floor, and you will definitely notice a change in your appearance. Bust out those moves, sweat it out in the club, and enjoy the natural red glow on your cheeks. Even if you do not have any plans to head out, you can always dance at home like no one is watching, because no one is. Hope this helps. Tell us what your winter workout plans look like.DISCLAIMER: "This article is exclusively produced for The Times of India Healthy India, Fit India initiative by our partner, Healthian to spread awareness on the importance of preventive health care"

View post:
4 ways to stick to your weight loss plan this winter - Times of India

Losing weight shouldnt be seen as a stressful situation. There is a misconception among the people that strict workout and diet routine is the only way to lose weight effectively. You can lose weight by making simple habitual and food intake changes in your day to day activities. The changes will not only help you lose weight quickly but will also help in making you healthy. Lets have a look at them.

Read More: 35 Tricks to Lose Weight Without Dieting

If you have a habit of consuming less water, then change this habit. Consume a minimum of 6-8 glasses of water per day. Make sure you drink it in an empty stomach and before bed. Staying hydrated helps in increasing your metabolism, which helps in breaking down fats and clean out toxins more effectively.

Exercising is equally as crucial as your healthy diet. However, it is not required to spend hours in the gym. As per the researchers of the University of Copenhagen, Denmark, exercising for 30 minutes per day helps in losing 25% more weight than the weight you lose in an hour. Low intense activities such as walking and jogging have good fat burning capabilities. So go for a 30-minute walk or jog every day. Its enough for you.

Read More: 3 Prescription Medications That Can Cause Spinal Pain

One of the critical reasons for weight gain is eating more and more and that too in unusual times. Some of the food experts recommend using blue colored plates while eating or use blue lightings in the refrigerator. These small changes will curb your appetite as blue is considered as a natural food suppressant.

Why? Because blue is a rare color that you will find around as there are no such vegetables and meats, which are blue. Whenever you see a blue color around while you are hungry or are eating, your bodys metabolism decreases due to some release of chemicals. Also, there is no appetite response to this color. Blue lightings in the refrigerator will curb your midnight or odd time cravings.

Apart from plates and refrigerator, you can also decorate your table with blue color and fill up the blue napkins on the table. These tricks are known as the psychology of colors, as this color stimulates your appetite.

Negative thinking motivates us to divert from the goal of weight loss. Such thoughts impart the feeling of unhappiness, depression, and can also make you convinced that you wont be able to lose weight ever. While on the other hand, the positivity helps you in staying motivated to lose weight and imparts feelings of healthiness, happiness, and a belief that nothing is impossible, you can lose weight naturally and look good.

Also, while you are working out, the simple thought of negativity can demotivate you, and you wont be able to do exercises with your full heart. It also creates stress in your mind, which again is one of the causes of your weight gain. So staying positive will not only help to do your activities wholeheartedly but will also help in reducing stress.

Negative thoughts also make you set high goals, which initially might not be possible for you to achieve. Positivity helps in achieving small goals to achieve big goals.

Fast eating is the main reason people overeat. It is because your brain gets signal late from your stomach that enough food has been consumed. When you eat fast, there is a delay in the message sent to the brain, which makes you believe that you need to eat more even if you have eaten enough.

Avoid fast eating and make some following changes:

While eating you shouldnt be indulged in other activities such as watching TV or working. These habits make you eat more without realizing you have eaten enough. As per the American Journal of Food Nutrition, food ads (junk food ads) that you will watch on the TV will increase your appetite, making you overeat.

Instead, you eat in front of the mirror. Scientifically it has been proven that if you see yourself while you are eating, your food intake reduces by one-third of what you consume if not looking at yourself. Also, try to eat alone as in groups you tend to eat more. You can also bring the portion which only you are going to eat is also a useful hack while eating in groups.

Whenever you are buying foods that are labeled, make sure you go through its nutritional facts. Have a brief idea about certain nutrients that are good for your health, especially in losing weight and look at the percentage amount. This habit helps in making healthy food choices. As per the study published in the Journal of Consumer Affairs, people at the age of 37- 50 years who read food labels regularly are more likely to lose weight.

As per the research of the Harvard School of Public Health, eating yogurt and nuts is more effective in weight loss as compared to fruits and vegetables. Also, the study by Louisiana State University stated that people who consume nuts regularly are 25 % less likely to get obsessed. Nuts are rich in dietary fibers, plant proteins, and monounsaturated fatty acids. They also help in suppressing appetite.

Read More: Find out if we should lose weight: Do you need to lose weight?

Consuming chilies and different types of hot peppers help in accelerating your metabolism and help you lose weight. Increased metabolism helps in detoxifying the body more effectively and breaking down the fats. Cayenne pepper reduces appetite and burns fats faster.

If you have a habit of eating more, then dont worry, you can trick your brain into suppressing your appetite. It might come to your surprise, but it is true that smelling certain fruits fools your mind that you are eating food. Examples of such fruits are apples, mints, and bananas.

Read More: 10 Best Ways to Lose Weight Without Dieting

These habits not only will help you losing weight but also promote a sense of confidence and positivity in yourself. This will help you in the long run and increase the chance of success and a healthy personal life.

More:
These 10 Small Habits Can Help You Lose Weight Faster - The Crypto Coin Discovery

With the holiday season quickly approaching, it's a great time to review the most successful habits that can help you stay healthy even when you're surrounded by temptations from now through New Year's. Regardless of what style of eating you consider healthy -- keto, vegan, paleo -- those who have mastered their dietary health share the following common practices. And you should too.

Visit the grocery store at least once a week. Healthy eating requires you to have nutritious food available. To do so, you may find yourself at the grocery store every few days restocking meats, fruits and vegetables. Make a list of items you need before you go to the store and stick to the list. Buy most of your food from the perimeter of the store and stay out of the middle aisles as much as possible.

Use your kitchen. Do you spend more time in your kitchen or your living room? Start spending more time in the kitchen learning how to cook healthy meals. Now, there's nothing wrong with a simple grilled chicken breast, but there are so many delicious options for healthy eating if you take the time to learn. Read a book, watch a video, take a class -- whatever you do, make cooking a part of your day and you'll be proud of your meals and have the peace of mind knowing exactly what's in your food.

Prepare meals and snacks daily. Unless you work from home, you don't have the convenience of stepping into your kitchen when it's time to eat. Before you leave your house in the morning, make sure you have your food prepped for the day ahead. It could be something as simple as leftovers from last night's dinner for your lunch and a yogurt and almonds for a snack. Use your kitchen as the hub from where your meals originate. This way you won't skip a meal altogether or be tempted to grab less than desirable options such as fast food.

Know your enemies. Healthy food for one person may be poison to another. Food allergies are very common and even if a food is healthy it may not agree with your body. If you have issues with gluten, dairy or soy, those foods should not be a part of your diet. This still leaves you with ample options, as long as you're prepared ahead of time. If you notice unpleasant symptoms after eating certain foods, cut those foods out of your diet for a month and see if you feel better overall. If you want more definitive answers, your doctor can recommend a lab where a blood test is performed to identify specific food allergens.

Eat for the right reasons. The main reason for eating in the first place is to nourish the body. This doesn't mean you can't enjoy your food, but eating purely for pleasure gets a lot of people into trouble with their weight and overall health. Build your meal around the benefit it will provide for your body and then you can get creative with combinations of foods, flavors and preparation methods. Make a habit of including all three macronutrients in your meals -- protein, fat and carbohydrates.

Master these tips and you'll be on your way to establishing healthy habits this holiday season and building long-term success. For more exercise and nutrition tips, visit PushFitnessTraining.com for links to our blog and social media resources.

Joshua Steckler is the owner of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact him at PushFitnessTraining.com.

View post:
How to avoid overeating during the holidays - Chicago Daily Herald