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6 Steps (tips) to help you avoid Holiday Weight Gain

The holidays don’t have to wreck all of your weight loss progress. Sure there are temptations around every corner but you can tackle them with a few sure-fire strategies. Here are some tips to keep you on track during the holidays so you can enjoy and still manage your weight.
1. Choose what you love.
When it comes to holiday parties there are often many not so healthy food choices. Don’t eat food just because it’s there and don’t feel like you have to restrict yourself from eating things you enjoy. Find some balance. Pick one or two foods you absolutely love and fill the rest of your plate up with healthy salads, vegetables, and lean meats.
2. Baking Traditions.
Don’t feel like you have to give up your time honored family holiday recipes. Bake enough for a few days for your family and give the rest away for gifts to your friends and neighbors. This way you won’t be tempted with these wonderful baked goods for weeks.
3. Don’t Arrive Hungry.
So many parties and so many wonderful dishes and desserts. Arriving to a party hungry can lead you to eat too much. Eat a high protein snack before your holiday get together to avoid feeling starving when you sit down to eat. This will help you to avoid overeating once the food arrives.
4. Watch the Alcohol.
Between work, friends, and family, there are several holiday parties to attend which for many people means more alcoholic beverages. Holiday mixed drinks can pack an enormous amount of calories. One cup of hot buttered rum can cost you 400 calories while traditional eggnog can add 350 calories. Not to mention, alcohol can slow down fat metabolism leading you to store more calories than burn them. Limiting the alcohol this season can help you to keep your weight management goals on target.
5. Get Some Activity.
You know you will be indulging a bit more than you usually do so getting some activity will go a long way to burn off some of those extra calories. Go for a daily walk, go to the gym, or take an exercise class during this time of year to help you balance your energy intake (calories) with your physical activity.
6. Get Back to Your Healthy Habits.
According to a study published in The New England Journal of Medicine, the average weight gain of the study’s participants from Thanksgiving to New Year’s was less than one pound. The weight increase is not dramatic like many people would think; however, what is important is that the participants did not reverse their slight weight gain during the following months. This goes to show how important it is to keep your focus during and after the holidays. It is not a time to let go of all the healthy changes you have made but instead, a time to find balance. Stay on track during and after the holidays instead of slipping into old patterns.
© 2005, Meri Raffetto

Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit

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Lose weight by eating less and increasing your exercise level? Help!

The safest an

d healthest was to lose weight is to simply lower your calorie intake and increase your exercise level. Most of us know that. We watch shows like the “Biggest Loser” or “Celebrity Fit Club” and it is clear that
they are following a reasonable diet plan and working their butts off, (literally) with some serious exercise.

Ali Vincent- First female to win biggest loser! 112 pounds gone

Ali Vincent- First female to win biggest loser! 112 pounds gone

I find this to be a real bummer since I really do not enjoy exercise. I love to get out and do things, like water ski, camping, snow skiing, riding a bike, ( if only I did not live on such steep hills, so that is out).
But planned daily exercise is so boring to me. I have joined so many health clubs and got stuck with paying monthly fees long after I stopped going.

I have tried Atkins, The Cabbage Diet, Fasting, Super Low Calorie Diets, and the Zone and this and that
but I can never stick to it. I have wanted to lose 10 pounds for about 20 years now!
I have seem people who try Weight Watchers do very well, until they stop. Then it seems to be like all the other diets and quite frankly my schedule is so packed I do not have time for yet another weekly meeting.

I would like to hear some stories from you guys, my readers on what is working for you.
I will publish your stories on this blog, as long as you are not hawking a product, other then your own
website or blog.

Please fill out this quick assessment and I will write about the results and publish some of your very own tips!

What works for you?

What do you do to lose weight?
How long have you kept the weight off?
Do you use a treadmill?
Belong to a gym?
What advise can you give to help others lose weight?
Your Name:
Your Email:

I look forward to hearing from you soon.

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Using a pedometer to see how far you are walking

I read Valeri

e Bertinelli’s book “Losing It: And Gaining My Life Back One Pound at a Time“,
and she mentioned that Jenny Craig has them walk 10,000 steps a day.
I decided it was time to finally buy a pedometer.
This is the one I bought by the way, and it is really nice!

I started tracking my steps and on a computer bound day, I walk about 1200 steps.
On a day like one last week where I went on a field trip with a 5th grade class, I walked 5200.
I have yet to hit 10,000 steps without the treadmill. I am enjoying using the pedometer.
It is small and you can just clip it on somewhere and forget about it.
Over the years I have come to accept that I will not lose weight by diet alone.
As the years continue to pile up slowly, (along with the weight) I knew I had to change something.
How is your weight loss journey going? Are you using a treadmill or a pedometer?
Email me or leave me a comment and I would love to post your story.
Thanks! :)

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What do you do to keep fit during the day? Take our poll

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Treadmill Weight Loss Tips, can you lose more weight using a treadmill?

These treadmill weight loss tips are a great way to help you shed a few pounds and shape up. A treadmill is designed for the most natural form of exercise which is walking. You don’t need any special skills to use these machines because if you can walk, you can exercise on a treadmill.

Treadmill weight loss is one of the most successful methods of losing weight. Just be consistent and work within your fat burning target range for 45 minutes or more per session at least 5 to 6 days per week.


If you are looking to shed unwanted pounds, implement a treadmill workout routine along with a sensible, healthy diet. The treadmill allows you the convenience of exercising in a safe, comfortable, climate controlled environment anytime day or night.

If you are just starting out, check with your doctor before you begin any exercise regime. When you begin, start at a nice, easy pace, do shorter workouts for a few weeks and increase the length and intensity as your fitness level improves.

The main thing to keep in mind is to keep your body moving for as long and fast as you can but still remain comfortable. The faster the pace the more calories you will burn. The more calories you burn, the more weight you will lose.

Regular exercise on a treadmill will increase your body's metabolism and make it work more efficiently to burn more fat. The best treadmill workout plan is one that becomes a daily habit, just like brushing your teeth.

If you do a treadmill workout routine everyday you don't have to think about it, and it becomes a good habit. It soon becomes part of your normal day and you look forward to it. Consistency is the key to success.
Here are some important tips to remember when walking:

# Maintain a proper posture, keep you head up, relax your neck and look straight ahead.
# Let your arms swing naturally at your side and loosely cup your hands.
# Hold your tummy in and keep your hips relaxed and loose.
# Take steps that are comfortable for you, not too short or too long.
# Concentrate on your breathing. Try to breathe normally, taking in deep, smooth breaths.

A few good tips to help break the boredom while exercising on the treadmill are:

# Listen to up beat music, books on tape or teaching tapes.
# Read a book or magazine.
# Chat with a friend on the treadmill next to you.
# Watch yourself in the mirror to work on your posture and walking technique.
# Watch your favorite talk show or sitcom.

Walking a treadmill to lose weight will consistently provide you with quality results and lasting benefits. It allows you to work at your own pace to burn calories effectively.

If you apply these treadmill weight loss tips they will have a positive impact on your weight loss as well as many other aspects of your life.

Copyright © 2005 Treadmill All Rights Reserved.

This article is supplied by where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to:

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Break up boredom with cardio workouts using your treadmill.

Cardio Gym Workouts: 30-Minute Treadmill


This cardio workout will help you bust boredom and burn more calories by changing your speed, resistance and/or incline throughout the workout. You’ll alternate intensity intervals where you’ll work at a high intensity along with recovery intervals. Increase or decrease the speed and/or duration of each interval according to your fitness level and use the Perceived Exertion Scale to determine how hard you’re working. The speeds and inclines listed are only suggestions…please modify as needed.

Time Intensity/Speed Incline Perceived Exertion
5 min. 3.0 mph – warm-up 1% Level 2-3
5 min. 3.5 – 4.5 – walk/slow jog 1% Level 4
1 min 5.0 – 5.5 – speed walk/run 2% Level 6
2 min 4.0 – 5.0 – walk/slow jog 0% Level 4
1 min 5.0 – 5.5 – speed walk/ run 2% Level 6-7
2 min 4.0 – 5.0 – walk/slow jog 0% Level 4
1 min 5.3 – 5.7 – speed walk/run 1-2% Level 7
2 min 4.0 – 5.0 – walk/ slow jog 0% Level 4
1 min Walk or run as fast as you can 1-2% Level 7-8
2 min 4.0 – 5.0 – walk/ slow jog 0% Level 4
5 min 3.0 – 4.0 0% Level 3

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Ideas for getting started with your treadmill desk walker.

First you have to have a treadmill that you can turn into a desk.
You can see my method here.

Or check out other peoples design and creative ideas here
and here.

These have been around since 2005/06 from what I have researched and companies are bringing these treadmill desk stations in to create an area where employees can go and use them, rather then actually working on them all day. (see one story here)
I have found this to be the case myself.
The first week I used it 6 hours and then 5 and it decreased as I was sore and also missed sitting for some work.
Now I use it about 2 hours a day and have lost 4 pounds in 3 months. (With no dietary changes)
So the slow weight loss idea is real.
I also use it as a standing desk during the day and I enjoy that since if you are like me and in the chair most of the time, it feels good to stand up and stretch.
Where does one place this big machine with a computer on it?

Mine is in the unused dining/living room section of my home, a well known design feature of the 1970-80 track homes across the country.
This area was turned into our families computer "hub" years ago.
I have written about this on other websites.
I have 3 kids and we all sit in there working at the same time.
The kids will stop and share things with me and show me things and it has become a wonderful family time together.
They usually wear headphones, since they are all doing different activities like homework and listening to music or playing a video game.

I speak at schools on internet safety and I reccommend that you always keep your childs computer in a very public area of your home, so you can see what is going on at any given moment.
A little tip for parent with crazed myspace users, pos or pob means "parent over shoulder, or "parent over back". This is a good thing.
A great resource for internet slang can be found here at the Internet Slang Dictionary.

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Creating variety while using the treadmill, using weights to increase your metabolism

I have been using my treadmill desk workstation for over 3 months now.

I have lost 4 pounds! This is with no change to my diet and no other exercise whatsoever.
I only use it around 2-3 hours a day. Now that the novelty has worn off- I was trying to find ways to
actually speed up my metabolism and add some variety to the experience.

One of the things I started doing was lifting 3 pounds weights while I read things, like the news online. I have these from Amazon and I really like them. The are heavier then you think after you start using them for awhile.

I have done this kind of exercise on and off for years and it always helps my arms firm up rather quickly.
I have the typical issues with my arms that those of us at the tail end of the baby boomers may be finding at this point. I barely squeaked into that group known as the “baby boomers” but according to Wiki I still fit! I wasn’t sure if I was Gen X, but I guess 1964 is the cut off for baby boomers.

Anyway, one day I was driving and my teenage son looked at me and said “Eww Mom, your arms are flabby”, this was a shock, since I am not super out of shape and really did not think my arms were that bad.
Nothing like having a teenager to tell you the cold hard facts!
Lifting the small weights while using the treadmill desk, is easy, fast and defintely breaks up the routine.
I also like to walk backwards for about 5 minutes while talking on the phone or to my kids.
What do you do to break up your routine?
Why is exercise so monotonous anyway? That is why I like the treadmill desk, I get to multi-task while using it.

Let me know what you are doing with your treadmill!

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Successfully using your Treadmill, simple ways to increase your metabolism

What makes using the treadmill a success?
Simple Ways To Raise Metabolism

How would you like to learn how to raise your metabolism and turn your body into a fat burning machine? Not everyone has the same metabolism and that’s why there are those people that seem to eat anything they want and never gain a pound. (I hate those people.)
The reality is even people like Madonna and Cindy Crawford have to bust their buns to stay in shape.

Then there are people that can just look at food and gain weight. That just doesn’t seem fair, but the good news is there are a few easy things you can do to raise your metabolism. Here are a few easy ways to do it.

Exercise like good cardio workouts offer an excellent metabolism booster. While a good cardio workout will burn fat and calories, your body’s level of lean muscle mass actually has a bigger impact on metabolism.

Since it takes your body a lot of energy to maintain muscle tissue, the more muscle you have, the more calories you’ll burn even after exercising. That doesn’t mean you have to be a body builder to get these benefits. Even adding a light weight lifting program to your workouts can still raise metabolism.

The good thing about raising metabolism this way is you are actually burning fat and calories long after your workout. This is called your resting metabolic rate and it makes up 60 to 75 percent of your total metabolism.

But for some people, adding a weight lifting program is just not possible because of age or an injury. So the next best thing that anyone can do to raise metabolism is walking. Walking is very effective, costs nothing and almost anyone can benefit from it.

Start with short ten minute walks ( using the treadmill is a great way to do this) and slowly work up to thirty minutes a day as you get more fit. Take a short walk after your lunch if the mornings just don't work for you. An even better habit to get into is taking the stairs instead of the elevator. Taking the stairs is a great metabolism booster.

The foods you eat and when you eat can also make a difference in your metabolism. A lot of people think that skipping meals is the way to lose weight. But in fact, when you skip meals or go for long periods between eating, your body slows your metabolism down to conserve energy.

One of the best ways to raise metabolism and keep it up is to eat meals more often and in smaller amounts. As simple as this sounds, eating this way actually increases your chances for sustained weight loss.

Want to know another way to raise metabolism? Eating foods higher in protein instead of carbohydrates and fat is another great metabolism booster. Your resting metabolic rate increases two to three times more after eating protein than it does after eating carbohydrates and fat.

If you think everything has to be complicated to work, just try these tips and see for yourself. You may be surprised at how many simple things like this can work very well to raise your metabolism and offer you a common sense approach to weight loss.


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How long should a treadmill last?

Treadmills have become the hottest home exercise choice. According to the National Sporting Goods Association, treadmill sales have exceeded those of all other home exercise equipment.

It’s easy to understand why. Next to good shoes, a treadmill may be a runner’s best friend. Practically anything your training demands–hills, tempo, intervals, long distance–you can do on a treadmill. And you can log those miles while watching Seinfeld or keeping an eye on your kids, without worrying about heat, cold, wind, ice, cars, darkness, potholes, mean dogs or scary people.

Excited? Good. Now let’s take your treadmill education another step and go treadmill shopping. Before we set out, though, a word of caution: Treadmills are expensive, and they’re complex. A bad buying decision could leave you with one more inactive exercise hulk languishing in that musty corner of your basement. So tread carefully as we steer through the maze of buying a ‘mill.

First off, remember as with most things you get what you pay for. A $1,000 treadmill may serve you well, but a $3,000 machine is likely to perform better for a longer time.

The following are some more specifics to absorb before you buy.

How long should a home treadmill last? Retailers tell us the range is seven to 12 years, with 10 years about average. Of course, with proper care, some treadmills far exceed the average. With neglect, even the expensive ones die young. Dust is the primary early killer of treadmills, Once a week, take a dry cloth and wipe up any dust between the belt and deck. Also keep the floor around your treadmill clean and free of dust.


What about the warranty? Generally, the longer the warranty, the higher the treadmill’s quality–and price. Ideally you should look for a warranty of three years for parts and one year for labor, with dealer-provided in-home service for the first year. Most problems, if they occur at all, will crop up in the first 90 days. Mostly it will be relatively minor stuff, such as adjustment or replacement of a component.

What’s the difference between a “home” and a “club” treadmill? Manufacturers often separate treadmills into two categories: “home” or “residential,” and “club” or “commercial.” Good home treadmills are essentially smaller versions of club treadmills. The high-end home treadmill can easily withstand regular daily use and features extensive programming options, often more than are found in the club treadmills. Club treadmills come with a superior warranty and a bigger motor that can take round-the-clock beatings. They also carry significantly higher price tags.

What do horsepower ratings mean? Horsepower (h.p.) is a measure of motor power, and runners will want a 1.5 h.p. or higher “continuous duty” rating for their home treadmill, say most retailers. While higher ratings (2.0 h.p. or higher are common) do indicate a more powerful treadmill, your overall aim should be a machine that efficiently integrates the workings of the motor, belt and deck to give you a steady ride, which some 1.5 h.p. treadmills accomplish.

Continuous duty means that the treadmill will run at its listed h.p. rating with a significant workload over extended periods of time–an important consideration.Be wary of manufacturers who list “peak-performance” h.p. ratings. It sounds impressive, but all peak performance indicates is a motor’s maximum power, not its sustained output.

What’s the best belt size? To handle the long stride and natural side-to-side movement of runners, treadmill belts are expanding in width and length. Twenty-inch-wide belts are becoming common, and no belt should be narrower than 17 or 18 inches. The length of the running area should be at least 50 inches, with 55 to 60 inches preferable for taller runners.

How important is the construction of the deck? Often overlooked by consumers (perhaps because it’s hidden beneath the belt) is the treadmill’s deck, or bed. Better-quality decks are usually made of thin layers of laminated wood, coated with lubricants to minimize friction between the belt and deck, which in turn reduces strain on the motor. The smoother the deck coating, the less friction between the belt and deck.

Deck construction, more than the belt, influences how smooth or hard your treadmill feels to run on and how well it absorbs shock. You want a surface that gives a bit but doesn’t bounce.

Better decks are reversible, meaning they can be turned over–thereby (in theory, at least) doubling the life of the deck. Some decks require owner maintenance without which they may succumb in a year. Proper care, however, can extend a deck’s life for the lifetime of the treadmill.

AC or DC? Direct-current-driven (DC) motors power most home treadmills. DC motors start slowly, provide a more consistent response to speed, incline and weight demands, and tend to run quieter than alternating-current (AC) motors. With DC, you’re dealing with fewer internal parts, which may cut down on repairs.

AC motors, which tend to be found in club treadmills, start the belt at a faster speed. But you should be safe plugging either an AC or a DC motor into your wall outlet at home.

Pricing A good home treadmill can cost up to $5,000 and will likely be the most expensive piece of exercise equipment you’ll ever buy. Why so much money to run in place? To answer this, we contacted Cybex International, manufacturer of the high-end Trotter line.

Companies that make the best treadmills install the highest grade of parts and components available, including expensive motors, safety and comfort features and long-lasting decks. Your treadmill’s components have to be able to withstand a terrific beating–more than 1,000 footstrikes per mile of running. With the price of a high-end treadmill, you should get a machine that is absolutely durable, with a longer, more complete warranty that reflects its superior quality.

About the Author…
Paul Reeve is the voice behind If you’re in the market to seriously educate yourself about treadmills, visit where you can obtain more detailed information.

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