Best Ways to Lose That Winter Weight Gain | Lifebru
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Best Ways to Lose That Winter Weight Gain

The holidays are over, winter is winding down and the idea of your beach body is terrifying. I am right there with you, how did I pack on all these extra pounds and what am I going to do to kick start my weight loss? It’s a constant struggle we face each year, getting back into beach shape after neglecting our diets for months.  I have done this tango before and here are my favorite tips to getting into shape and kick starting your fitness plans.



The holidays are over, winter is winding down and the idea of your beach body is terrifying. I am right there with you, how did I pack on all these extra pounds and what am I going to do to kick start my weight loss? It’s a constant struggle we face each year, getting back into beach shape after neglecting our diets for months.

I have done this tango before and here are my favorite tips to getting into shape and kick starting your fitness plans.


Slowly make changes to your diet

It’s so much easier to make small changes to your diet than completely cut out all the bad things you eat at once. Figure out what you are eating that is making you gain weight and cut it out one at a time. I drink too much soda, eat too much fast food and eat late at night, so I’ll cut all three out over a week’s time. Doing this will improve my health vastly but I won’t notice it because I’m gradually changing.


Avoid high sodium foods

Sodium makes your body retain water and this you feel bloated and weigh more. Simply cutting out high sodium foods will cause your body to naturally shed water weight, which is the first step towards cutting weight.


Only eat with other people

Eating with others will stop you from binge eating and shame eating, which we all do, so stop lying.  Binge eating is when you consume lots of calories in a short period of time, which eating alone often allows. I try and eat all my meals with someone to basically save myself from overeating.


Chew more

Chewing more helps with digestion and it makes you eat slower, which automatically helps with over eating. Eating slow causes you to fill up faster and chewing slowly is a great technique to use.


Start with healthy breakfast

Beginning your day with a healthy breakfast not only fuels you for the day but also gets your metabolism going. Its also beneficial to drink a glass of water first thing when you wake up, this also kick starts your metabolism.


Eat smaller and more meals during day

The whole eating three square meals a day thing is out of date. It’s much more efficient to eat around five mini meals with a few 100 calorie snacks throughout the day. These smaller meals fights hunger and keeps you full of energy so you can tackle the day. Eating less at night also helps as these later meals just sit in your stomach all night.


Eat on smaller plates

A trick my wife and I use is tricking our minds. By using smaller plates, and filling them, we think we are getting more food than we actually are; it’s an optical illusion.   Try eating dinner on salad plates instead of dinner plates, I guarantee you eat less.


Don’t skimp on carbs

If you are trying to simply lose weight, u can skip the carbs, but if you want to build muscle, you’ll need that energy. Carbohydrates turn into easily burned energy if you are doing cardio.


Sleep enough

Sleep is crucial to your body’s recovery and getting enough makes your body run more smoothly. Its recommended you get 6-8 hours a night of restful sleep. That doesn’t count for mini naps and catnaps, its 6-8 hours straight to be most effective.



Walking is the best way to kick start your fitness goals. Walking gets your blood flowing and heart pumping, which is the first step to health. Don’t push too hard at first, ease your way into the workouts. Start slow the n continuously ramp up the workouts. You should be walking farther and faster each time, and then eventually you can hike or jog. Next step is the gym.


Start a workout plan

Starting a workout plan will keep you motivated and on schedule. Find a monthly workout to really get things going. I like to start with the squat and plank challenges. Each are a month long and they continuously ramp up the intensity. By the end of the month you are burning calories and on your way to fitness and happiness.


Set goals

Set attainable goals that you can reach every month or so, these goals will motivate you. Celebrate each goal and let people know, the motivation will continue to roll in.


Hopefully these tips keep the pounds falling off and we will all be ready for the breach in no time flat.


Photos courtesy of Daily Express, mamiverse, FluentU, fitwirr, pinterest, IdealShape,

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A Guide to Better Scalp Care



It is frequently easy to disregard the things that we cannot see. With scalp care, for instance, most people simply adopt the habit of shampooing their hair regularly. Some wash their scalps—and hair—daily while others prefer to do so every other day. Depending on your preference, you might even do the washing only once a week.

Nevertheless, beauty experts assert that it is essential to have a better scalp care routine. The scalp is a literal extension of your face and disregarding its condition can easily lead to several conditions including itching, dryness, and irritation—and dandruff. A dirty, uncared-for scalp can potentially become a breeding ground for unwanted parasites like lice, or even cause unnecessary hair loss.

But what does the scalp do for us and why do we need to take better care of it?

The scalp is not different from the skin in the body. Although it grows thicker and longer hair than all the other parts of the body, it is anatomically the same as all the other areas in the human body. The scalp, however, has more oil glands, 100,000 hair follicles, and five levels—or layers—of tissue.

The scalp’s sebaceous glands produce sebum or oil which, then, helps determine the condition of the hair and the scalp’s skin. The specific production of sebum is different from individual to individual. The scalp does not simply provide us with hair. It also protects our skull from infection and trauma. Regular scalp care, then, is important as this promotes both the healthy hair growth and scalp protection.

When questioned about the best scalp care routine, Michelle Henry, a dermatologist, says that a healthy scalp must not have any problems. “We shouldn’t see redness, we shouldn’t see irritation, and we shouldn’t see a lot of scales or buildup. It should not feel tender and it should not have an odor,” she shares. Henry adds that it is always best to consult a dermatologist if you experience any of these scalp conditions.

Scalp care is similar to the overall skin care regimen. The scalp must always be clean, replete of dirt, debris, and oil. Nonetheless, it is also essential to let it stay hydrated. Like with skin hydration, hydrating your scalp must be dependent on the type of scalp you have. For instance, if you have dry scalp, it is recommended that you avoid over-stripping it with scrubbing.

Shampoos and hair conditioners are dependent on the type of scalp you have. If you have an oily scalp, you can use sulfate-free shampoos. You can even purchase a shampoo that exfoliates your scalp. One with sea salt can work wonders. Those with dry scalps, however, must use a scalp toner which helps moisturize the scalp. A moisturizing shampoo and conditioner can also help.

Scalp care is as important as overall skin care. Longer and thicker hair can be achieved when the scalp is allowed to remain healthy, clean, and moisturized. Depending on the type of scalp you have, however, you should only choose products that are entirely right for you.

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Sedentary Lifestyle Can Abruptly Damage Your Health



Having a sedentary lifestyle can quickly damage your health as it can lead to serious issues like diabetes, heart disease, and high blood pressure.

Massive and prolonged lockdown protocols in the US have forced many to adopt a sedentary lifestyle. The need to limit COVID-19 transmission led a lot of citizens to spend more time sitting at home and forego daily commutes. According to experts, most Americans are now spending a daily average of six (6) hours sitting as compared to the daily average of four (4) hours prior to the COVID-19 outbreak.

Most citizens, even the typically active ones, are now adhering to a more sedentary lifestyle with physical activity dropping to almost one-third of pre-pandemic times. Those who used to be sedentary became even more sedentary, as well, asserts a recent research published in the Psychiatry journal.

These alarming trends stipulate, then, that the average American has a more sedentary lifestyle at present as compared to any other period in history. “We have definitely seen instances of increased sedentary behavior, especially with more people at home during lockdowns, and more unemployment,” mentions Dr Richard Yoon, orthopedics chief at Jersey City Medical Center. “Not only the physical effects but also the mental challenges posed by the pandemic have taken their toll. And I have seen that some of my patients are less active and visiting the fridge more often because of the loss of their old routines,” Yoon adds.

An increased sedentary lifestyle leads to several health issues including heart disease, weight gain, diabetes, and even death. The prevalent trends of work-from-home (WFH) arrangements and distance learning schemes further exacerbate the problem.

“It definitely takes less time for an unhealthy lifestyle to take hold than an active, healthy one. Once you get into a routine of not doing much, you can start feeling the effects right away,” Yoon points out. “Muscle breakdown can start in as little as 24 hours, and aches and pains start to creep in,” he stresses.

Furthermore, sitting all day can even lead to an increased experience of back pain which, then, encourages people to perpetuate a more sedentary lifestyle. People who do not feel well tend to decrease their physical activities and the tempting idea of staying immobile takes hold.

“Sedentary behavior and lifestyle have a very strong link to the development of back pain,” asserts Dr Medhat Mikhael, a pain management specialist at the Spine Center of the MemorialCare Orange Coast Medical Center. “Weight gain that puts a load on the spine and weakened abdominal and back muscles together with weakened ligaments would lead to further load on the spine,” he continues. “All of these effects and changes would create a vicious circle of back pain and further physiological and mechanical deterioration of the spine.”

The vicious cycle that results from adopting a sedentary lifestyle gets further supported by the gradual appearance of different health issues as more and more Americans follow the lockdown protocols mandated to stop the spread of COVID-19. However, there is a need to exert some effort, even when remaining at home, so that this sedentary lifestyle does not take hold—and encourage the onset of several physical and mental issues.

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Maintaining a Healthy Lifestyle During the Holidays



It is essential to maintain a healthy lifestyle. This becomes particularly difficult during the Christmas holidays when food becomes overflowing and simultaneous celebrations sway you toward overindulging your palate.

Experts stress that it is important to focus on having a healthy lifestyle during the upcoming holiday season. Harvard’s Medical School fellow, Dr Beth Frates, provides us with several tips on how to maintain a healthy lifestyle during the year-end celebrations.

Dr Frates mentions the necessity of maintaining your workout routine. She points out that people tend to forget their exercise routines during stressful situations. To halt such drastic decisions, however, she recommends integrating a new activity. People get easily stimulated when they are presented with new activities. She adds that it is also helpful to request for exercise-related gifts or even opt for holiday celebrations that allow you active participation.  Playing a simple game with the family, for example, can provide you with the opportunity to physically exert yourself.

It helps to maintain your habits, as well. Dr Frates stresses the need to track your routine. A healthy lifestyle cannot be easily attainable without the conscious effort to control what you do. Hence, recording what you eat and drink during every meal is beneficial. Keeping a record of your daily exercise routine is essential, as well. She says that your logbook permits you to measure your efforts and also allows you to approximate the level of indulgence you can appropriate for yourself during the holidays.

Dr Frates also shares that it is crucial to have a proper mindset. Maintaining a healthy lifestyle cannot be done without changing your point of view. A positive outlook in life is essential. Thus, it is best to throw away all the negative thoughts and pursue only the good vibes that typically accompany the holiday celebrations. Spending time with your family and loved ones can provide you with this, as well.

Food, she says, is an integral part of the upcoming celebrations. However, we should not forget that Christmas and New Year are both centered on new beginnings, as well. Hence, focusing on beneficial modifications and resolutions should be looked into. Banishing undesirable habits, addictions, and even people can greatly help shape—and maintain—a healthy lifestyle. Infusing yourself with good thoughts and plans can further contribute, as well. Allow yourself to discover new things, as well. Find loved ones to do outdoor activities with.

Finally, Dr Frates points out that overindulging yourself during this holiday season can still be a possibility. However, you shouldn’t limit yourself to your maintenance of a healthy lifestyle. Allow yourself to enjoy. The Christmas season is a time of celebration which specifically allows you to relax and be with your loved ones. It is the moment when you get to let your hair down and simply be yourself. She stresses that slipping up on your exercise routine, for instance, shouldn’t be a cause for worry. You can always start again, she adds.

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