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Anyone who wants to be physically fit can choose from countless exercise options. But, before making your choice, you must identify first your goals and learn about the various types of exercise. You must choose the exercise that won’t only make you feel good but also promotes well-being and overall health.

Combining isometric and isotonic exercise is an approach that can provide optimal functional fitness. Thus, it makes sense understanding this two types of exercise.

Isotonic Exercise Definition

Isotonic exercise is a powerful workout ideal for both professional and beginners’ athlete. If you want to try this exercise, you must anticipate that you’ll be using your muscles to handle your weight. Your muscles maintain a uniform tension all through the exercise.

There are two forms of isotonic exercise such as eccentric and concentric. The concentric isotonic exercise involves the shortening of muscle when doing great resistance like when doing a biceps curl.

The eccentric isotonic exercise involves lengthening of muscles and tends your muscle to experience uniform level of resistance during the entire motion. A good example of eccentric isotonic exercise is Pilates.

Doing isotonic exercise makes your muscle to handle resistance thus build power and strength. You can do this type of exercise even without any expensive equipment.

Sacks of sand or bricks are a good alternative to free weights and dumbbells. Doing pull-ups or pushups is also possible as you can use the weight of your body as resistance.

Isotonic Exercise Examples

• Leg curls
• Standing and seated calf raises
• Front shoulder raises
• Side lateral shoulder raises
• Preacher curls
• Pull ups and push ups
• Squats and lunges
• Barbell presses and deadlifts

Isometric Exercise Definition

Isometric exercise is also called as static strength training. It involves muscular actions without changing the length of the muscles.

Likewise, this form of exercise doesn’t require limb movement and joint angle. Although it is a motionless exercise, it is a significant routine for the comprehensive fitness program.

This type of exercise is beneficial for improving general strength and rehabilitation. It makes the muscles strong without placing so much stress on the joint.

Isometric exercise is also used in various sports like motocross, mountain biking, wrestling, gymnastics, Judo and horseback riding.

Isometric exercise increases strength, but they’re not recommended when training for dynamic actions like jumping and sprinting.

There are two forms of isometric exercise such as yielding isometric and overcoming isometric. In yielding isometric exercise, the lifter applies enough pressure to the weight to counteract the resistance. On the contrary, in overcoming isometric exercise the weight stays uniform in spite of the amount of pressure applied.

Examples of Isometric Exercises

• Wall squat hold
• Static lunge hold
• Lying hip bridge
• Knee squeezes
• Static knee extensions
• Planks
• Wrestler’s bridges
• Abdominal vacuums
• Isometric crunches

Difference Between Isometric and Isotonic Exercise

Isometric exercises aren’t only good for bodybuilding, but also for physiotherapy. It can heal injured muscles and alleviate the stress on adjoining joints. Doing isometric exercise on the quadriceps muscles can alleviate the symptoms of knee osteoarthritis.

Isotonic exercises are different from isometric because the former are more vigorous, thus can burn calories faster. Any activities that can cause contractions of muscles are categorized under isotonic exercise.

Anyone who is living a sedentary life must consider doing isotonic exercise to ensure that the muscles will function well and promote physical fitness.

Identifying the difference between isotonic and isometric exercise can help in making the right choice of workout routine. Both exercises are beneficial in losing weight and building muscles. Thus, you can choose the routine that bests suit your needs and will give the best and lasting results.

Weight loss seems to be an unachievable goal for many people around the world. From new moms trying to lose their pregnancy weight to men who want to bulk up on muscles and cut down the fat.

Various exercise regimens and different diets at times do not seem to trigger off the desired burning of the unwanted fat.

Many new techniques have been developed to help people who are stuck with plateaued results regardless of their great efforts.

Taking weight loss supplements is one of such new techniques which can help in triggering the human body to shed pounds and achieve the desired results.

What is Green Coffee Bean Extract?

The usual coffee we all consume is produced by roasted coffee seeds, popularly known as coffee beans. These seeds belong to the Coffe fruit and roasting them decreases a naturally occurring compound, known as chlorogenic acid, in them.

Green coffee beans are seeds of this plant which have not been roasted and hence, have a higher concentration of chlorogenic acid.  These beans, as the name implies, are green in color, while the ones which are roasted turn to the more known brown shade.

It is this chemical, chlorogenic acid, which holds many health benefits. In terms of weight loss, it effects metabolism and the way sugar is handled in the human body.

Due to this active compound, Green coffee bean extracts are used popularly as weight management supplements. Chlorogenic acid also has many additional benefits due to its antioxidant qualities.

How Do Green Coffee Bean Extracts Work?

The active compound Chlorogenic acid in Green coffee bean supplements  effect weight loss via two main mechanisms.

Firstly, it inhibits the body’s absorption of fat from food we eat by activating the stored fat. It also inhibits the release of glucose in the blood stream and hence balances the blood sugar levels.

Secondly, chlorogenic acid improves the metabolic activity of the liver to enhance fat burning by regulating bile production.

Furthermore, Chlorogenic acid is a polyphenol with antioxidant properties which reacts with harmful free radicals and neutralizes them. This promotes the overall health of the body by reducing the damage and stress to the body cells.

Additionally, studies done on human subjects who took Green bean extract supplements without any changes in diet or exercise showed a decrease in body fat levels, BMI (Body Mass Index) and body weight.

Added Advantages

Green Coffee Bean Extracts are also consumed for the following benefits:

• Managing diabetes
• Reducing high blood pressures
• Managing Alzheimer’s disease
• Remedying bacterial infections
• Preventing heart diseases
• Preventing certain types of cancers

Why Choose Green Coffee Extracts?

There is a wide spectrum of choices for weight loss supplements. This can be very confusing for individuals looking for the right supplement for themselves. Additionally, many brands offer the same type of supplements.

Let us look at the NatureWise Green Coffee Bean Extract 800 with GCA Natural Weight Loss Supplement. Following are some of the characteristic qualities of this supplement produced by NatureWise, which will help you decide if NatureWise Green coffee extracts is the right brand for you:

• NatureWise Green coffee bean extracts are 100% natural and have all natural ingredients of excellent quality.

• The pure Green coffee bean extract results in 50% chlorogenic acids.

• Green coffee bean extract is gluten free and suitable for vegetarians

• There are no known side effects of Green coffee extracts. The only thing to manage is the caffeine present in them like any other coffee product.

• The supplements are decaffeinated and if the dosage is administered properly whilst limiting other caffeine rich food and beverages, caffeine related side effects can be eliminated.
• NatureWise is NSF (National Sanitation Foundation) certified.

• All NatureWise products are manufactured adhering to strict GMP (Good Manufacturing Practice) standards.

• NatureWise products are made in the USA and their products are third party tested and thoroughly checked.

Therefore, looking at all the above mentioned benefits, NatureWise Green Coffee Bean Extract 800 with GCA Natural Weight Loss Supplement are very effective in facilitating weight loss. Go ahead and use this nature gifted weight loss supplement to achieve your desired weight loss goal!

Cocaine is a dangerous and illegal drug that is prohibited in most countries throughout the world. But, many people have been using cocaine for weight loss. Users of cocaine testified that it effectively helps in losing weight as it suppresses the appetite.

This drug is closely associated to rapid weight loss, but there are negative side effects. Cocaine drastically changed the metabolism of a person, thus burn fat effectively.

How Cocaine Works in Losing Weight

For some people, using cocaine suppresses appetite. But for others, they eat more than they usually did. It also acts as a stimulant.

It increases the blood flow, heartbeat and other physical functions. Hence, speeds up the metabolism of the user. That’s why even though the user eats a lot, but doesn’t gain weight.

Likewise, cocaine users have less body fat in spite of the fact that they crave for fatty food. It’s because cocaine prevents storage of fat inside the body. This drug also affects the eating behavior of an individual that may lead to either gaining weight or losing weight.

Dr Karen Ersche, from the Behavioural and Clinical Neuroscience Institute at the University of Cambridge, said: “We were surprised how little body fat the cocaine users had in light of their reported consumption of fatty food. It seems that regular cocaine abuse directly interferes with metabolic processes and thereby reduces body fat. This imbalance between fat intake and fat storage may also explain why these individuals gain so much weight when they stop using cocaine.” (1)

The Risks of Using Cocaine

Using cocaine carries a lot of serious health risks that outweigh the few benefits. The risks include the following:

• Overdose that can cause fatal heart complications
• Damage to the nose’ cartilage
• Increase in generalized anxiety disorder and depression

Cocaine is highly addictive that can affect psychologically and physically. The worse thing is that once you become addicted to this drug, it can ruin your life.

Side Effects of Cocaine in Losing weight

Cocaine is an effective appetite suppressant that help people to lose weight. Likewise, it also shows other side effects including the following (2):

• It makes the users malnourished.
• Long-term use of cocaine greatly affects the mental health manifesting symptoms alike to schizophrenia.
• It also leads to risky sexual behavior.
• Like other stimulants, using cocaine triggers heart problems and severe nosebleeds.
• Overdose may also result to cardiac arrest.

Cocaine is very appealing to many people aiming to lose weight. But, it shows unexpected downside after ceasing to use it. Many people who have stopped using cocaine found themselves gained weight again. Read how long does cocaine stay in your system?

Not only ordinary people were using cocaine for losing weight, but also celebrities. Most likely cocaine users have fast metabolism.

That’s why even if they over eat, fat is not stored in the body. It’s because regular use of cocaine enhances the metabolic processes, thus reduces body fat (3).

Indeed, cocaine helps in losing weight, but users must do exercise and follow good diet after abstaining to drugs.

Healthier Alternatives

There are many ways to lose weight. It doesn’t necessarily mean using cocaine to lose weight drastically. There are other healthier alternatives to choose from. Even a simple change in lifestyle will do and make you feel great.

Doing exercise is one of the healthier alternatives. A walk in the park is a great start your quest of shedding unwanted weight. Performing exercise program can be difficult at first, but it is extremely fulfilling in the long run.

Exercising can boost your metabolism, give you energy, build muscle and burn fat. It will also improve your mood that last for longer times unlike what you can experience from using cocaine. Aside from exercise, a healthy diet must also be considered.

All you need is to feed your body with a balanced diet rather than consuming substance that will harm your general health. If you want to suppress your appetite, look for other options instead of cocaine or other drugs.

To achieve your goal of losing weight successfully, choose the healthy alternatives.

Each cell inside your body has its role in the process of metabolism. Faster metabolism is closely related to burning calories faster, thus lose weight.

However, there are instances in which in spite of doing regular exercise and eating right, still you’re gaining weight.

If that’s the case, maybe you’re doing things that slow down your metabolism. Keep in mind that the food you eat and the habits you do greatly impact your metabolic rate.

Here are some ways to slow down metabolism naturally:

1. Eat more calories

Consuming more calories will lead to gaining more weight. Eating more than you usually do can negatively impact your metabolism. You can also gain weight and make your metabolism slow by condensing three large meals instead of frequent meals.

Guzzle on complex carbohydrates as they are absorbed and digested at a slower pace. Examples of complex carbohydrates are dairy products, potatoes, pasta and whole grains.

The nitric acid present in nuts can also reduce the metabolic rate (1, 2) of your body. Foods having higher fat content can slow down your metabolism as they are not digested easily.

UCLA’s Student Nutrition Awareness Campaign says it takes an extra 3,500 calories to gain a pound. So if you eat 500 extra calories every day, you will gain one pound per week (3).

2. Perform low-intensity exercises

Vigorous exercises help a lot in losing weight. To slow your metabolism, you can stick to walking and add resistance weight training to gain some muscle. There are fitness training basics that can help to reduce your metabolic rate.

3. Keep warm

Keeping your body warm can make the metabolic rate low.  This can help aside from eating food that produces energy. Likewise, you should avoid drinking cold water, but rather lukewarm or room temperature water. By this, your body will lose the opportunity to burn calories.

4. Adequate sleep

Sleeping as long as you want is the simplest way to slow your metabolism. During sleep, your body may remain steady for some time and this means that your body doesn’t burn calories at all.

That’s why if you want to gain weight, you should sleep for long hours as opposed to the recommended amount of sleep.

5. Eating too little

Starving your body will lead to slow metabolic rate. Likewise, taking a low-calorie diet may also lead to reducing metabolic rate by 20-45%. However, you should be very careful in taking such diet because it also poses negative effects such as loss of muscle mass.

The weight that you lose may come from the muscle tissue and water weight. You can eat little or skimp on meals to slow down metabolism, but don’t overdo it.

6. Skipping meals

Another effective way to reduce your metabolic rate is by skipping meals (4). The normal routine of your metabolism slows down when you keep on skipping meals constantly. Starving your body will make it quit to function orderly.

7. Eating schedule

If your eating schedule is not consistent, there’s a great possibility that your metabolism will slow and gain weight. Eating sporadically will enable your body to conserve fat and burn fewer calories.

8. Sitting too long

Staying in any fixed position such as sitting for at least 30 minutes will slow down metabolism. It’s because your muscles are not active, thus they don’t work hard resulting to burning less fat. Prolonged sitting also increases the risk of developing diabetes due to poor insulin sensitivity.

9. Missing sleep

Sleeping plays a significant role in your metabolism. That’s why missing sleep (5) may reduce your metabolic rate. Likewise, lack of sleep will make you get tired easily and tends to become inactive.

In the same manner, the amount of energy that your body utilizes at rest reduces as a result of sleep deprivation.

10. Getting dehydrated

All the cellular process of your body are dependable on the water including metabolism. That’s why if your body is dehydrated, there’s a great chance that the metabolic rate also reduces. However, getting dehydrated may also cause illnesses.

11. Pesticides on your food

A study revealed that the pesticides present in the food that you’re eating have a negative effect on your metabolism and your health in general. It’s because the pollutants were deposited in fat tissue that may cause inflammation and block the pathways of metabolism. The effect of pesticides can also induce weight gain and thyroid problems (6).

Foods That Can Reduce the Metabolic Rate

Aside from knowing the ways to slow your metabolism, it also makes sense identifying the foods that can reduce metabolic rate and eventually gain weight.

1. Farmed produce

The antibiotic present in conventionally farmed beef deleteriously affects your health. Likewise, the antibiotics can also affect the good gut bacteria. This may lead to slowing down of your metabolism and increase weight gain.

2. White flour

White flour undergoes processing that stripped away fiber and antioxidants. That’s why when you eat white pasta or white bread, most likely you’re taking in something that has low nutrient. Since white flour has little fiber, it slows down digestion. With this, your body need not break the foods and skip burning calories. This may result in reducing the metabolic rate.

3. Omega-6 fatty acids

Foods like chicken thighs, pork products, butter, cookies and many others have a higher content of omega-6 fatty acids. This type of fatty acid is responsible for reducing the metabolic rate. Processed foods also use hydrogenated fats that have a higher source of omega-6 fatty acids that are pro-inflammatory. Omega-6 fatty acids are also insulin resistant, thus the consumed carbs are turned into fat.

4. Soda

Soda can cause metabolic syndrome that’s why it’s not recommended to use it. Soda is also known as high fructose corn syrup that is used as a sweetener in soft drinks and many processed foods. More intake of soda negatively impacts your metabolism and eventually lead to obesity.

Read: 30 Metabolism Boosting Foods That Will Help You Burn Fat

It is said that gaining weight is easier than losing weight. The key to gaining weight is to slow down your metabolism. This can be possible by following and implementing those ideas mentioned above. Those are easy-to-follow steps that will help you gain extra pounds with just minimal effort.

On the other hand, you should think first before doing those things and always prioritize your safety and health. There’s nothing wrong gaining weight, but make sure that it will not negatively affect your health.

Our body is covered by a protective barrier which is the skin. It is the largest organ of your body and is consists of different layers. Elastin and collagen is located in the innermost layer of the skin (1).

Eighty percent of the skin’s structure is composed of collagen that is responsible in making it strong and firm. Elastin, on the other hand, provides elasticity and keep the skin tight.

As a person gains weight, the skin expands to accommodate the increased growth. This usually appear in the abdomen and one example is during pregnancy. The skin expands for almost nine months and retracts several months after giving birth.

On the contrary, the skin expansion to obese and overweight people may start during childhood or adolescence. In this case, the skin is significantly stretched for long time that causes damage to the elastin and collagen fibers. With this, the skin loses the ability to retract (2). Thus, results to loose skin. When a person loses huge weight, there’s a tendency that the loose skin hangs or sags.

Why Skin Gets Loose After Weight Loss

The skin is an elastic living organ that is comprises of cells. When the skin cells on the epidermis are lost, new cells replace them. On the other hand, the elastic tissues and fibers on the dermis and subdermis contract or stretch depending on how they are treated.

Losing weight quickly ended up to losing the layers of fat over your body keeping them stretched. The negative effect is that they don’t have enough time to recover their elasticity and adapt to its new shape.

Aside from losing weight, loose skin or excess skin may happen due to poor nutrition, age, excessive sun exposure, dehydration and smoking.

Problems Related to Excess Loose Skin

Losing weight is a common struggle of many people who want to get rid extra weight. This is the reason why they would do anything just to achieve their goals. The media play a big role influencing people about different ways to lose weight.

Getting fit is easier said than done. It takes a lot of pain, tears and sweat before you achieve the body shape and weight that want. You must be very careful in losing weight. Make sure to do it slowly to avoid developing loose skin. To give you insights about the possible problems that you may experience in having excess skin, read on this.

1. Dealing with the reality

People who engage in aggressive weight loss process may suffer the reality of being like a baggy, saggy elephant. Accepting the reality of what happened to your body is one of the problems to deal with.

2. Finding the right clothes

If excess skin develops after losing weight, there’s great possibility that you’ll find difficulty in finding the right fit of clothes. It can be struggling fitting your sagging skin comfortably inside your clothes.

3. Dealing with the public

Obviously, when you go out people would stare at you and to your loose skin. You may look weird to other people. Thus, you may suffer from inferiority and it will affect your self-confidence.

4. Dealing with your feelings and emotions

Losing weight is just half the battle. Although you have achieved your target weight, you will still need to deal with your feelings and emotions in accepting the result of sagging skin. The reality and challenges of getting rid the excess skin would require you hard work.

Looking at oneself having saggy skin can also cause psychological impact. You may feel self-disgust experiencing the impact of your quest to lose weight. It may cause you to isolate yourself from others and even to your loved ones.

5. Dealing with hopelessness

Not all people having loose skin would simply accept the reality. Majority of them give up and lose hope. They may even think of gaining weight back again just to fill in the loose skin. Others think that surgery can be the best option.

Rather than stressing yourself about your condition, you should focus on finding the solution. You can try anything that you believe can help in tightening loose skin after weight loss. Make sure that it won’t put risk to your health.

6. Dealing with the cost

Excessive loose skin won’t only impact psychologically, emotionally and physically. It would also cost you financially especially if you consider removing it through surgery. If you don’t have enough money to fund surgery, you can consider the natural ways of getting rid excess skin.

There’s nothing wrong if you aim of losing massive weight. But, you must ensure to follow the right diet and exercise regimen to avoid developing loose skin. Likewise, you need to be careful in taking unadulterated diet pills claiming to help you lose weight. (Read 5 Weight Loss Supplements That Actually Work)

10 Ways to Naturally Tighten Skin After Weight Loss

Losing weight effectively is an achievement. But, if it involves loose or excess skin, then it carries great deal of disappointment. If that’s the case, you shouldn’t be hopeless because there are natural ways that can help in improving the elasticity of your skin. It can also help in tightening the loose skin.

1. Observe your weight loss

If you notice that you’re developing massive loose skin, you must take time curbing your weight loss regimen. You should give time allowing your skin to shrink and adjust to your new size. Try to look for weight loss program that will help not only to reduce loose skin but also to build muscles.

2. Stay hydrated

Drinking plenty of water helps in improving your overall health. It also works best in rejuvenating the loose skin. Increase of water intake can make your skin tighter, more radiant and smoother. Adequate water intake can restore the elasticity of your skin.

3. Engage in weight resistance training

Performing strength training helps to tighten loose skin after losing weight. It creates new layer of muscle under the skin making it tighter. That’s why if you want to fix your excess skin naturally, you must perform weight resistance training three times a week. Rebuilding your muscle is the best way to tighten your skin.

4. Belly exercise

Most likely, stretch marks form on the belly area once you have lost lots of weight. Doing belly toning exercises can tighten the tummy area. You can do crunches, sit ups, leg raises, air bike, pelvic thrusts and side bridges.

5. Take time to get massages

Getting massages once a week helps in increasing the blood circulation. It’s also beneficial in tightening the loose skin after weight loss. It does not necessarily mean getting a massage therapist because you can do it on your own. You can also add your favorite essential oils that will make your body calm.

6. Moisturize your skin

As your skin lose its elasticity, it sags easily. To allow growth of new skin cells, you must moisturize your skin using a moisturizer that contain Vitamin E. As much as possible, you should use natural moisturizer such as coconut oil.

You can also apply firming creams onto your skin. The cream should contain elastin and collagen to boost skin tightness.

7. Limit exposure to the sun

Too much exposure to the sun negatively impacts the skin’s elasticity. If you go sun bathing, never do it for long time. The sun rays will damage your skin cells making your skin dry out. Likewise, you should also avoid swimming in chlorinated water. After swimming and sun bathing, you should apply moisturizer to your skin.

8. Take certain nutrients

Once the elasticity of your skin is lost, the best thing to do is to boost the production of collagen. This can be possible by taking certain nutrients such as protein that plays a big role in maintaining a healthy skin. Likewise, you should also take amino acids like proline and lysine that stimulates the collagen production.

Vitamin C is also essential for collagen synthesis and it protects the skin against sun damage. Omega-3 fatty acids help in increasing the skin elasticity.

Read: 51 Foods That Burn Belly Fat

9. Visualize having tight skin

Visualization can motivate you to achieve your goal.  Although it doesn’t work like magic, but it is powerful. Visualizing having tight skin will encourage you to act what is right in obtaining tight skin.

10. Be patient

Dealing with loose skin is not that easy. You must be patient waiting for the time that your body adapt to its new size. Keep in mind that it will take time before your skin regain its original elasticity.

Developing loose skin after weight loss is very frustrating. Other people who have followed those tips mentioned above were happy for the results. Thus, you can try any from those ways to tighten your skin and explore which one would work best for you.

While you want to fix your loose skin, you should also understand that elasticity reacts differently according to the stage in life and age of an individual. Aside from doing those things to tighten excess skin, you must accept wholeheartedly the reality. This way, you can endure the entire long process of tightening your skin.

Medical Treatments to Tighten Loose Skin

Tightening loose skin after weight lose can be done either through non-surgical or surgical procedures. If all the natural ways of tightening excess skin don’t work for you, the last resort might be medical intervention.

Nonsurgical procedures of skin tightening are getting very popular in the past years. It is the best alternative to invasive procedures of correcting the skin laxity. This procedure is ideal for mild to moderate excess skin on your abdomen, arms, neck or face.

• Radiofrequency/Intense Pulsed Light

This nonsurgical treatment targets the deep layer of the skin. The heat produced by the radiofrequency or IPL does not affect or damage the outer skin layer. The natural healing response of your body causes changes in skin’s collagen that results to skin tightening.

• Ultrasound treatments

This medical treatment uses ultrasonic energy that targets the dermal or deep layer of the skin. The ultrasonic energy stimulates growth of new collagen that lifts and tightens the skin.

• VelaShape

This procedure of removing loose skin utilizes a combination of radiofrequency, infrared light and massage. VelaShape will work best in reducing loose skin on belly and arms.

On the other hand, those who have significant amount of loose skin may consider surgical treatments including the following procedures:

• Body-contouring surgery

This procedure is employed to remove large amount of excess skin. To remove the loose skin and fat, large incision is made. After removing the loose skin, the incision is sewed to minimize scarring.

• Abdominoplasty

This surgical procedure tightens both the skin and the muscle of the abdomen. Abdominoplasty is a cosmetic surgery that’s why it’s not covered by insurance.

If you will consider medical intervention, you must choose a credible and trustworthy surgeon.  The surgeon must have experience in doing nonsurgical or invasive skin tightening. He or she should be licensed to perform the procedure.

The cost of the medical treatment is another factor to consider. Obviously, it will cost you big amount of money including the surgeons fee and many others. However, when choosing a surgeon, make sure not to compromise the training and experience over the cost.

Undergoing nonsurgical or surgical skin tightening involves complications. That’s why before deciding to undergo any procedure, you must discuss first with your chosen surgeon.

Bottom Line

The excess or loose skin developed after weight loss can cause distress. To avoid this condition, it’s important to be extra careful in choosing and implementing weight loss regimen. Losing weight should be done gradually and within your control.

You should not think losing weight quickly as it won’t do good to your skin and your health. To obtain the best possible results of tightening loose skin, you should combine eating right and exercising. Whatever ways you may choose to tighten excess skin after weight loss, make sure that your health is not at risk.

As we celebrate the festive holiday season, it is expected that whether we like it or not, we will gain weight. It is because it’s the season when people are attending parties and gatherings.

The good thing is that there are many ways to avoid gaining more extra pounds. All you need is self-discipline and self-control so that you’ll know which one to avoid. As you enjoy the holiday season, you should not forget your wellness while having fun.

Why People Gain Weight During Holiday Season

There are different reasons why many people gain weight during holiday season such as the following:

• Social pressure – Obviously, if you’ll attend parties and other gatherings, you can’t help but eat along with your friends, families and colleagues. Even if you’re on a diet there’s a tendency to overeat, thus gain weight.
• Broken routines – The season and holiday rush can break your routines. No matter how focus you are maintaining your weight, somehow you can break it as the need arises. This usually happens to many people during holiday season in such a way that their diet and exercise program is compromised.
• Emotions – Just like any other situations, your emotions can make or break your weight loss effort. That’s why if the holiday season has brought negative impact to your emotions you should expect that it will contribute to gaining weight. This may tend you to focus on eating as a way to overcome your emotions.
• Stress – This condition is a great contributor to gaining weight. Most likely, if a person is a stress, he or she tends to eat without considering the nutrients of the food.
• Food everywhere – Holiday season is the time to share festive foods. The foods present everywhere can tempt anyone even those who are on a strict diet. Thus, gain weight is always possible.

What to Do During Holiday Season

You can celebrate holidays without gaining weight as long as you know the right ways to do.

• Physical activity – Bonding with the family is a common holiday tradition to many. However, most of the time they spend their time on sedentary activities. To avoid gaining weight, it’s essential to engage in physical activities particularly if you eat excessively.
• Control your stress levels – Coping with the demands of holidays is stressful that correlates with gaining weight(1, 2). With this, you should learn how to control your stress level to prevent overheating.
• Get plenty of sleep – Going to parties and gatherings will compromise your sleeping habit. Keep in mind that insufficient sleep hour can cause weight gain (3, 4, 5, 6). You must get plenty of sleep to reduce hunger.
• Select your alcoholic beverages – Alcoholic beverages also contain calories that may cause weight gain (7). If you’ll attend parties make sure to drink alcoholic beverages that have lower calorie content.
• Eat healthy foods – Holiday meals are filled with carbs. To avoid gaining weight during the holiday season you must be watchful on what you eat. So try to eat healthy foods.
• Pack your own foods while traveling – If you will travel during the holidays, you must pack your own foods. This way, you can ensure that you’ll eat the right foods that won’t add extra pounds.
• Choose your dessert wisely – During holiday season dessert is everywhere. If you’re attending a party that has ice cream counter, you must choose wisely.

Read : 3 Day Military Diet 

What to Do After the Holiday

If you notice that you gain weight during the holiday seasons, then you must follow these tips listed below. These will help you get rid the excess pounds acquired during the holidays.

• Drink water – You must drink more water to improve your metabolism and prevent cravings.
• Eat more often – It’s safe to eat more often, but make sure to be mindful of the portion you eat.
• Stay away from sodas – As you want to lose weight, you must avoid drinking sodas as they contain more calories.
• Relax – Take time to relax particularly when you engage in a physical activity so that you can reduce your hunger and craving.
• Increase daily exercise – This is the best way to lose weight. Exercising can help in burning out fat. If you don’t have time to exercise then walk regularly.
• Think positively – To succeed in your effort to losing weight, you must always think positive that you can achieve your goals.

Read: 5 Weight Loss Supplements That Actually Work

Indeed, the holiday season is the time of the year when people gain weight.  Holiday weight gain is unavoidable, but there are ways that can help you get rid extra pounds.

Here is an infographic to help you avoid weight gain during the holiday season bookmark or pin for future use 🙂

 

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