Drop a dress size for Christmas
We all like to lose a bit of weight for Christmas. Whether it's to fit into our much loved little black dress to wow them all at the office party or just so that when we stuff ourselves senseless with festive food we won't feel so guilty.
Well don't panic, there is still time if you are prepared to put in a little bit of hard work and use some will-power.
Don't worry, you don't have to do this on your own, log-on to our blog and join the girls as I put them through their paces so they too can 'drop a dress size'. Contact me through the website with any questions and to help you on your way.
Here's how to do it.
By reducing your calorie intake by 250kcals each day and burning 250kcals through exercise each day for 1 week, you will burn per week an extra 3500kcals – this is equal to 1lb of fat.
So, in twelve weeks time you could loose at least 1/2 or more likely 1 stone in weight if you increase the amount you exercise.
REMEMBER, IF IT COMES OFF SLOWLY IT'S MORE LIKELY TO BE FAT LOSS AND YOU ARE MORE LIKELY TO KEEP IT OFF.
Stay away from fad diets - they do not work and you must exercise or increase your activity levels.
Firstly, look at what you're eating, and fill out a food diary for 1 week. You need to put EVERYTHING down you eat each day (even nibbly bits). Alcohol and drinks also need to be listed too and be sure to drink enough water throughout the day as this can help you to burn extra calories.
Reduce your calories.
This may sound difficult but if you fill out your food diary you should be able to see places where you can
reduce your daily calorie intake as follows:
1) Cut out chocolate treats or reduce normal size chocolate bars to treat size and limit to two per week as treats. Try eating chocolate with over 70% coco solids, you will eat less of it and it contains less fat.
2) Cut out crisps, instead try a chopped up apple, pear or other fruit with your sandwich at lunchtime.
3) Cut down on alcohol. There are approx. 90 kcals in a SMALL (120ml) glass of wine.
4) Cut down on the cappuccinos.If you love a latte or simply crave a cappuccino don't forget they are laden with calories.Your cappuccino will have slightly less calories but it will be 150kcals at least. So, if you have a couple of these coffees each day save yourself 400kcals and go for instant.
5) Cut down on your portion sizes.Don't pile your plate high, by simply downsizing you could be saving yourself a whole load of calories.Try eating off a smaller plate, eat slowly and always sit at the table to eat your meal. Remember it takes approx. 20 mins for messages to reach the brain and for your stomach to say 'STOP EATING I AM FULL' by then it's too late and that's when we overeat.
Increase your activity levels.
Don't worry if you aren't a member of a gym or think you don't have time to be more active. But, if you want to lose weight you must include some exercise or increase your activity levels on most days.
Aim to burn off 250kcals each day by exercising or simply increasing your activity levels.
The best form of exercise to promote weight loss is something you enjoy doing.
Examples of these are:
Steady walking – 45 mins burns approx. 300 kcals.
Slow cycling – 20/30mins burns approx. 250/400 kcals.
Swimming (crawl) – 20 mins non stop burns
approx. 250 kcals. Jogging – 20 mins burns approx. 250/400 kcals.
Aerobics classes – 20 mins burns approx. 250/400kcals.
Exercise videos – 45 mins burns approx. 300kcals.
Remember just by being more active each day you will burn more calories so try to fit in 10 mins 3 or 4 times a day brisk walking, vigorous cleaning, gardening or running around playing with the kids - it all burns extra calories.
Losing weight is not rocket science
CALORIES IN < CALORIES OUT = WEIGHT LOSS.
If you eat too much and don't burn it off, your body will store it as fat.
As well as keeping a food diary, make a note of the amount of exercise/activity that you are doing each week.
As your fitness level increases you will need to increase either the amount of time or the intensity that you are working at as your body quickly gets used to what it is doing.
Once you have achieved your goals, enjoy Christmas.
You will find that by sticking to your new healthier lifestyle you will continue to loose weight or if you have already reached your target, be able to maintain it.
Good luck, keep motivated and have fun.
Chris Statistics: Current/Target: Bust - 41"/39", Waist - 34"/32", Hips - 46"/42", Dress Size - 16/14
Claire Statistics: Current/Target: Bust - 40"/38", Waist - 32"/30", Hips - 43"/41", Dress Size - 16/14
Deborah Statistics: Current/Target: Bust - 40"/38", Waist - 33"/31", Hips - 42"/40", Dress Size - 16/14
Clare Whitehouse is a Personal Trainer and group fitness instructor based at Esporta in Lichfield.
She also operates women's only running clubs as part of the Women's Running Network.
The clubs are open to beginners and seasoned runners and she always welcomes new faces, for more details call 07877 627990 or drop her email at clarewhitehouse@uwclub.net.
