by Debra Frank

Created on: December 27, 2008   Last Updated: October 25, 2011

Oops! You did it again! You over indulged during the holidays. You are not alone. One study showed that most Americans gain about a pound during the holiday season. Doesn't sound like much? Studies have shown that many holiday over-eaters do not lose that pound throughout the rest of the year. Over the years, the pounds pile up!

Now is the time to remove that extra holiday weight. Yes, you have to do it the old-fashioned way, via diet and exercise. Success takes a bit of planning and discipline, but the reward of a trimmer, fitter body is worth it. It is always suggested that you check with your doctor before beginning any change in diet or a new exercise routine.

Most successful dieters will tell you that you have to track your intake. You must become aware of every bite and every drink that you consume. This also makes it much easier to count calories. If you eat or drink it, write it down!

Tracking the calories you eat is the tried and true way to monitor your food habits. An easy rule of thumb for acquiring the daily intake goal is to multiply your desired weight in pounds by 100. For example, if my goal weight is 150 pounds, I should consume 1,500 calories per day. Now I did say this was a rule of thumb - not a law! Health professionals advise that you should never allow your total calorie intake to dip below 1,200 calories, even if your weight goal is lower.

Calorie consumption should be spread throughout the day, so that your body does not slow your metabolism. You should be eating every three to four hours. For example, the 1,500-calorie diet would look like this:

400-calorie breakfast

100-calorie morning snack

400-calorie lunch

100-calorie afternoon snack

400-calorie supper

100-calorie evening snack

To ensure reaching your goal, you must get your body moving! Aim for at least 30 minutes of exercise every day. It's best if your routine is a combination of aerobic exercise (exercise that increases your heart rate) and strength training, such as weightlifting or resistance training. You can split this exercise time up into intervals of as few as 10 minutes - just so it totals 30 minutes.

If you go over your calorie intake limit, you are going to have to work those extra calories off with more exercise. There are many wonderful sites, many that don't cost you anything, that will let you track calories and calories burned during exercise as well as do calorie planning for you. WebMD is just a sample of one of the wonderful resources available online.

Here are a few more tips to get you jump-started on your healthier path:

*Create simple, written goals and refer to them daily. (I will lose one pound in two weeks.)

*Find a buddy to exercise with!

*Vary your exercise activities. Make them fun!

*Eat lots of fruits and veggies! Most are low in calories and they are packed with good vitamins.

*Drink an 8-ounce glass of water with each meal and snack.

With a bit of time and effort, you can melt away your holiday pounds.

Learn more about this author, Debra Frank.
Click here to send this author comments or questions.