Lose Weight After Easter

You decided you wanted to shed those extra pounds. Maybe you downloaded a weight loss app and started going to the gym. You achieved your weight loss goals and kept the weight off for a while. Gradually, old habits crept back in, and the number on the scale crept back up to where you started.

If this story sounds all too familiar and dieting alone hasn’t worked for you, consider these simple tips from our team at MediPlan Diet Services to achieve permanent weight-loss and improve your overall health. 

Successful weight loss requires a change in lifestyle and a new approach to food. You also need to address any underlying causes behind your weight gain. Emotional eating, sedentary lifestyle, addiction to sugar or other refined carbohydrates— these are all factors that can contribute to obesity.

Weight Loss Friendly(ish) Easter Eggs

Permanent weight loss takes time and discipline. Surround yourself with positivity to stay motivated. Make a list of reasons for wanting to lose weight.

You can refer to it in times of temptation. A network of like-minded friends will keep you accountable and help you achieve your weight-loss goals. If a weight-loss support group is not your thing, find other ways to monitor your progress, such as weekly weigh-ins, keeping the results in a journal.

When making long-term lifestyle changes, your goals need to be sustainable. There is more than one type of goal. For example, “losing 10 pounds in one month” is what is called an outcome goal. An outcome goal focuses on a specific result and is not always within your control.

Steps To Enjoy Easter, Manage Weight

A process goal, by comparison, refers to specific actions that lead to a successful outcome. “Walking 10, 000 steps every day” is an example of a process goal. Since you are trying to change your habits for permanent weight loss, process goals are more helpful than outcome goals.

Losing weight involves reducing food intake to create a calorie deficit. That doesn’t mean that you should feel deprived or unsatisfied after eating. One of the easiest ways to cut caloric intake without sacrificing portions or flavor is by eating plant-based whole food. That includes fruit, vegetables, whole grains, and legumes, all of which are satisfying and nutritious.

You can lose weight without exercising. However, exercise together with dieting is the winning combination for lasting results! You don’t need a gym or special equipment. 30-minutes per day of brisk walking several times a week provides substantial cardiovascular activity.

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If you can’t fit in a 30-minute walk, find small ways to set your body in motion. If you work a desk job, take the stairs instead of the elevator, park your car at the far end of the lot—these small actions will keep your blood flowing.

Permanent lifestyle changes take time, effort, and patience. You don’t have to go it alone. Call MediPlan Diet Services at 901-362-7546 to schedule your consultation today!Easter is coming (pun intended), and we all know what that means for those of us trying to lose weight. Temptation! Countless chocolate bunnies and towers of marshmallow chicks everywhere 😅.

With so many delicious treats, the kids’ Easter eggs hunt coming up, together with that glazed ham sitting in your pantry and staring at you right in the face, one might get a bit anxious when thinking about how to stay true to our progress so far.

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We wanted to give you a bit more ammo this Easter, so we put together a list of tips on how to make the best of the holiday if you’re on a weight loss journey. Plus, to show you how other people will be doing it, we’ve asked some of our friends in the Progress Accountability fb group to share with us their plans.

When it comes to your Easter dinner, think like a bunny! “Cover your plate in as many greens and veggies as you can. While you’ll ideally want to have half of your plate as fresh fruits of veggies, the more you make your plate full of these nutrient packed items the better”, Catherine Basu, ACE-Certified Fitness Professional and the owner of Fit Armadillo®, recommended.

Especially if you had a few days of fasting before Easter. Remember that moderation is key all year long. According to Alina Mihai, Certified Nutritionist, Personal Trainer and founder of the Challenge the Change program, “a moderate food intake will help you keep your current weight and prevent indigestion”.

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Eat slowly and mindfully. Slowly, as it takes about 20 minutes for the brain to signal you are full and mindfully, for you to enjoy and savor all tastes and have a full senses experience.

“We are having ham, but instead of traditional glazed, I use mustard with sugar free maple syrup for a faux honey mustard. Cauliflower mashed potatoes and grilled asparagus. I will let myself have a couple treats (like a Cadbury egg – my favorite, or only a few Reese’s peanut butter cup minis), but, otherwise, I am not planning on pigging out on sugar. “

I write them in MyFitnessPal app before the meal even happens. Then I know how many calories I have left for the day and what my Macros percentages are.

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This way, if there is something I didn’t plan for I know if I can “afford” it or not. I also try to exercise the day of the holiday because it:

This is the best opportunity to get moving before and after the Easter dinner and a FUN one. If the weather allows it, you can invite your family to take a stroll with you – check out the spring flowers and other sights in the neighborhood.  

Even a 10 minute walk can help you feel better and have positive health impacts. According to Catherine @ Fit Armadillo, if you’re able to hop to it before and after dinner for at least 15 minutes, you’ll be able to check off the goal of 30 minutes of movement in a day that comes with even more benefits.  

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“We also have a pretty full day volunteering with our three girls at a bunny rescue, then Easter egg hunts and Easter crafts… Eye on the prize… me in a two piece in Hawaii!🐠🌴🌺☀️”

Speaking of hopping…you don’t need to take the Easter workouts as seriously as the regular ones. During the holidays you might have a different schedule and going to the gym for your regular workout might not fit in anymore. Instead you can go for a brisk walk or even do some exercises at home for 15-20 minutes. It will help keep you in shape and boost your energy levels.

If you have kids coming to dinner, you can get moving with them. Catherine suggests maybe adding some sidewalk chalk to their Easter basket and use it to create hopscotch or other fun active games when you spend time together.  

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Although avoiding sweets altogether would be the ideal way to go, indulging intelligently won’t make it the end of the world. If you REALLY want to eat them sweets, you will. Plus, the truth is… Easter candy is the best candy!

Ideally, you can make the most out of both worlds, enjoy your favorite seasonal treats and not feel like you’ve ruined months of hard work in the process.

Catherine’s suggestion: pick your candy of choice and figure how much of it means 250 calories. This way you’ll get to enjoy 250 cal. of your favorite Easter candy and then remove those 250 calories from your other foods. Plus if it’s a one day treat, then you can easily balance it out during the following days either through diet or workouts.

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According to Alina @ Challenge the Change, it’s actually quite easy to mistake thirst with hunger. Instead of drinking water you might end up snacking and eating different foods, but none of them will satisfy you.

Also, take a look at your alcohol intake. Our recommendation would be to limit it, not only for its caloric value, but also for its unfortunate ‘ability’ to create hunger, which will make you eat more.

Kendra on April 13 2019: “Non-scale victory! I ran the whole 5km race yesterday in a time of 32.46. The first race Ive done since losing 60+ lbs. So friggen’ proud of myself.”

Survive The Easter Egg Hunt

Kendra on April 13 2019: Non-scale victory! I ran the whole 5km race yesterday in a time of 32.46. The first race Ive done since losing 60+ lbs. So proud of myself.

I’ve been struggling with my evenings lately… snackish.  I live by myself, so for Easter I asked my mom if she could get me

. I try to stick close to the foods from my plan, but I work this weekend and know that there will probably be treats at the hospital. What I am going to try to do is just say no to it, ‘cause it’s not on plan. Another thing I’ll try is to focus on the water intake, as I’ve been slacking a bit I think.

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It’s nice to take care of others, but to be able to do that you first need to take care of yourself. Take advantage of the few days off to unwind and relax.

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