Christmas Conundrum: Lose weight while still enjoying holiday parties

Traditional Danish Christmas dinner.

Image via Wikipedia

It’s December 1st and the inevitable time is upon us once again. It’s no surprise to us but each year we act like it’s something we didn’t see coming…What am I talking about? I’m referring to the office Christmas parties, family parties, parties with friends, random Christmas cookies brought into the office, the wine, the eggnog and so on and so forth. We knew this time of year was coming and just like the old tale of The Ant & The Grasshopper, each year we arrive at this point unprepared and ill equipped to face the next 30 days of foodie paradise.

This year, why not arm yourself with a few tools to help you keep that waistline trim and survive those Christmas parties without doing too much damage? Staying slim during the holiday season doesn’t mean you have to become an antisocial recluse, it simply means that you have to be smart about your choices.

The first step in surviving the holiday party is to make sure you attend the party after you’ve had a little food; preferably something high in fiber. Not only will this be slow digesting, keeping your insulin levels steady, but it will give you a slightly full feeling. By no means should you attend a Christmas party on an empty stomach unless you’re on a “Seefood Diet” and no I didn’t spell seafood wrong for all you nitpickers. My point is that when you have an empty stomach you’ll see food and most likely eat with your eyes.  Have you ever heard that phrase, “your eyes are too big for your stomach”? Well situations like these where you eat too much too fast, leave you feeling like a Burmese Python that just consumed a goat, barely able to move and needing a week to digest.

Ok so now that you’re at the party…”put down that massive plate”. Ok, so now that we’re at the party go for the small plate and don’t load it up. Sample a few items, but choose the healthier, lower calorie options first. Move around the party and talk with people. Stand as far away from the food table as possible. This means you have to break your conversation to head back to the food. You don’t want the person you’re talking with to feel like the food table is more important than they are do you? Obviously the food table might be a good out for those times where you’re cornered by someone in the office you can’t stand chatting with or even worse, by your boss, but when going back for seconds choose a few delectable desserts and enjoy (no seconds on these).

Steer clear of the alcohol. That’s all I’m going to say about that. Hey, if weight loss or fat loss is your goal then stop fooling yourself and just cut it out. It’s easier if you nominate yourself the designated driver.

At the end of the night, don’t take anything home except your secret Santa gift. No doggie bags…put the Tupperware down.

Now that you have a game plan, get out there and make it happen this holiday season. If you don’t manage to stick to the game plan this December, then tune in this January as I give you tips for shaking the holiday weight.

Funny Fitness Fridays Episode 4: Buff Beautiful & Bitchin’ with Vera De Milo

When getting in shape the biggest fear of most women is the loss of a few bra sizes or ending up looking like a man. Unfortunately there is no such thing as spot reduction and your body chooses when and where to take body fat from. However, that is no reason to avoid working out. Most female fitness competitors maintain a very low body fat in general so this is the reason for their smaller breast size. Also, have no fear about supposedly looking like a man. It is impossible for a female to begin to look like a man structurally without some performance enhancing drug help combined with some really hard core and strict training. So get in the gym and stop making excuses before I send Vera De Milo aka Jim Carrey to your door for some personal training.

Top 5 Fat Loss Shopping Tips

Example of an American grocery store aisle.

Image via Wikipedia

Hey guys, I know shopping for groceries is difficult sometimes. What should you buy? What shouldn’t you buy? These questions always seem to plague us when grocery shopping. Here are 5 tips to help you better navigate the grocery store.

1. Have a Plan – that’s right. You should have a plan when you enter the grocer. Don’t just go in blindly and expect to come out with the right things. Remember, failure to plan is like planning to fail. You go into the store and forget what you came for. Some advert catches your attention and you get side tracked.  Have an idea of what you want to prepare for that week and write it down. It’s just like your workouts. Plan it…map your success!

2. Go on a Full Stomach – going to the grocery store on an empty stomach can be lethal. Studies have shown that people will buy more food when hungry. Also, we tend to make the wrong decisions on types of foods. This concept is the same for going out to eat. If you go out with some food already in your stomach, you’re less likely to pig out.

3. Take a basket not a cart – This is an important one. Unless you’re shopping for a large family there is no need for a cart. Filling your fridge is just a waist. You’ll end up throwing most things out. Save some cash and save your waste line.

4. Shop more frequently – go for fresher foods. If you shop more frequently you have less of a tendency to load up on packaged goods. Shop for fresh fruits and vegetables on a regular basis. I shop 2 or 3 times per week. I pick up some things to last a week and others to last a day or 2. For example I buy enough apples to last a week whereas I buy enough vegetables for 2 days or so.

5. Shop around the outside – stay away from the middle. There’s nothing in there for you worth consuming. Ok, maybe a few things, but they are specific items and should be mapped out on your trusty plan. Browsing the aisles is what gets us into trouble. We’ll see something that looks like a winner, but really it’s not.

Well, those are my top 5 tips. Try them out…Happy Shopping!

Cold Stone Creamery Threatens Bangkok’s Health Too

 

Cold stone creamery roppongi hills

Image via Wikipedia

 

So I’m reading a write up on the worst drinks in America and the sad thing is while everyone points the finger at America, guess what? There are three fingers pointing right back at you. Point and laugh all you want, but there are two types of people in the world, those who had it easy and those who worked to get it. Let me explain:

I think back at my younger years of middle school and high school when all the other guys were a little leaner, a little stronger or a little faster. Some guys were just blessed with a physique similar to that of a cover model for a fitness magazine. For myself, I’ve had to work hard, year after year to get my body where it is today and it’s always a never ending work in progress. While some were running a sprint and have crossed the finish line, I’ve been running a marathon.

So obviously some people get complacent because they’ve always been a bit smaller, less fat and got away with eating whatever they want. But what people aren’t seeing is that the change is coming. The clothing sizes are changing in Asia. People are bigger relative to 10 years ago. Sure it will take some time to grow into those big fat shoes of the western world, but with the introduction of Krispy Kreme, Cold Stone Creamery and others I reckon it will be more sooner than later.

So what’s my point? Well this was just a round about way of getting to it, but Cold Stone Creamery has just just found a home in Bangkok‘s centerpiece mall, Central World and did you know that Cold Stone literally takes the cake for Worst Milkshake with their Gotta Have It Size PB&C Shake. Check out these stats:

  • 2010 calories
  • 131 grams fat (68 saturated)
  • 153 grams sugar

According to Men’s Health this is more calories than 12 ice cream sandwiches and more saturated fat than 20 large orders of McDonald’s french fries and Cold Stone doesn’t have any drinks less than 1000 calories.

Quickest way to get fat is to ingest large sums of calories in liquid form. Like they say when it comes to drugs, “Just Say No!”

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

 

101 Ways to Lose Body Fat

For the 101st post on Bangkok Personal Trainer, here is my list of 101 ways to lose body fat.

1.Eliminate Fast Food

2.Eliminate Breakfast Cereals

3.Cut Rice down or out completely

4.Cut out packaged foods

5.Eat something small and full of fiber before going to dinner parties

6.Cut out soft drinks and prepackaged juices

7.Drop the alcohol

8.Stay away from refined sugar

9.Cut out bread

10.Drop the Pasta Read more of this post

7 Eating Habits That Are Messing Up Your Weight-Loss Goals (via Giulignl’s Weblog)

Eating, eating, eating…that’s what it comes down to. Exercise is a major component of fitness and overall health. People who exercise just 30 minutes a few times a week live longer than those who don’t, unless you’re hit by a bus. But for the most part, nutrition and exercise is what not only contributes to your longevity, but also gives you a quality of life far beyond that of people who pay no attention to their nutrition and exercise. I am constantly reading and searching for answers to better help myself and the people around me and I came across this article on 7 Eating Habits That Are Messing Up Your Weight Loss Goals. Check it out…

by RealBeauty.com, on Wed Sep 15, 2010 11:36am PDT 42» With so many good things out there to eat, it can be a real struggle to switch up your routine. And although the basis of eating right is watching what goes into your mouth, there’s other habitual factors too. Related: Easy Ways to Drop 5 Pounds! 1. You hate wasting food, so you always eat until your plate is clean. Either way, the food is going to waste — depending on whether you spell it ” … Read More

via Giulignl’s Weblog

Increase Fiber for Fat Loss

Légumes

Image via Wikipedia

So you’ve been working out at the gym for months now; you’ve increased your protein intake and you’ve been doing cardio like a madman or woman, but you’re still not getting the fat loss results that you desire. This is happening to countless people around the world as they strive for that dream body and those six pack abs. As a personal trainer living in Bangkok I can’t tell you how many people tell me that they want to lose inches around their midsection, get rid of their man boobs or lose those cottage cheese thighs, but never take the time to look a bit closer at their diet. As they say, you can’t always have the cake, eat it too and expect to look like an abs model.

You see, exercise alone will never get you the fat loss results you desire. It is only through Read more of this post

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