6 Tools to Help You Get Back on Track

Little changes can help you stay trim in the midst of the holiday season
December 19, 2013 Last Updated: December 18, 2013

This morning I inspected myself in the mirror. My body had been feeling softer (more fat) than it normally does, and so although my clothing size hasn’t changed, nor do I think my weight has, my inspection confirmed that I am looking sort of fat, by my standards.

“Feeling” and “looking” fat used to freak me out (I am talking hardcore panic attacks) but today I know better than that. I am armed with a box full of fat blasting tools that I need to start incorporating into my life fast—before it gets harder to lose it.

1. Stay Calm

As I mentioned, I used to panic every time I gained a pound. Unfortunately, my panic only led me to the cookie jar and a slower metabolism.

Instead of feeling anxious about weight gain, the best thing you can do for yourself is calm down. Staying calm will help you create a rational and realistic plan to get back on track.

Besides, stress makes us gain weight! When we stress out regularly, a little gland in our body called the adrenal gland gets taxed. Classic symptoms of taxed adrenals include insomnia, caffeine and salt cravings, low energy, difficulty handling stress, and weight gain around the belly.

So rather than beating yourself up over all your actions that led to weight gain, let it go and move on. Treat each minute as the beginning of the rest of your life!

2. Eat More Greens

Cruciferous vegetables like watercress, bok choy, Brussels sprouts, and kale help us detoxify. Since we are surrounded with toxins that cause estrogen overload, a strained liver, and food sensitivities or allergies, it is crucial we bring ourselves back into balance by increasing the foods that support detoxification.

Easy ways to start incorporating more greens into your diet are by blending them into smoothies, serving them with each meal (including breakfast) and having them as a snack: Kale chips anyone?

3. Analyze Your Actions

Sometimes weight gain can come from little things, like adding half and half to your coffee, sugar to your tea, or indulging in a daily latte. One too many desserts, a bite here, a bite there, sitting too much, or a regular serving of seconds when you really don’t need it will all lead to a slow accumulation of fat.

Once you see where you can cut down on excess (be it in calories, sugar, or inactivity) make the change. Sometimes small changes are all that’s needed to make a difference in your waistline.

4. Go for High Intensity Training

As soon as I feel myself getting soft, I make a priority of getting in three high intensity interval training sessions (aka, burst training or HIIT) every week.

Two to four weeks of regular HIIT sessions, and my body starts feeling solid again. It always helps me kiss those love handles goodbye!

5. Drink Water

So simple, yet so effective.

Start drinking water (ideally warm water with lemon) everyday all day. It will improve your digestion, cut your appetite, refresh your skin, and give you energy! Need I say more?

6. Cook at Home

When you eat out, you can’t control the portion size, the added salt, sugar, MSG (monosodium glutamate), and fat. It’s just impossible to control—even when you opt for sushi or health food restaurants. You don’t know what kind of day the chef had, or what the chef’s intentions are when preparing your food, and most likely they aren’t thinking of your health.

Just like starting an exercise program, cooking is a big commitment for many of us, but once you get the hang of it you will wonder why in the world you used to eat out so often.

Start collecting recipes that are quick and easy. No need to make a gourmet masterpiece, but limit your restaurant meals to two a week and you are sure to see the difference in your waistline!

Tysan Lerner is a certified health coach and personal trainer. She helps women attain their body and beauty goals without starving themselves or spending hours at the gym. Her website is www.lavendermamas.com.