https://www.fitwatch.com/blog/10-ways-you-can-exercise-at-home-without-any-equipment

10 Ways You CAN Exercise At Home without Any Equipment

by Suzanne Hiscock

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms?  Well, as nice as it sounds, it just isn’t an option for most people.  And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast music while you’re doing them. Some you can even do while watching TV.

See:  10 Ways to Exercise While Watching TV

Now you have no more excuses!  Here are 10 great exercises that you can do at home, without the need for any equipment:

Early Christmas Present from my wife!

I got an early Christmas present from my wife, a 20lb heavy weight to use to lift with my arms for strengthening. I like this because I don't always get to the gym and I can use this and my resistance bands to strengthen and tone my arms. I already used it many days and feel stronger already. My arms are actually getting larger too in muscle. I used to lift weights in my teen and high school years and I miss that. I plan on purchasing some other things that have to do with my exercising routine.
I was using large gallon water jugs before that had handles, this is  homemade way to workout too. I used this weight to crush the peppermint candies in a zip bag for my homemade peppermint bark, since the rolling pin I had didn't work, so it has a dual use!

My natural instinct now when making food or ordering food

My natural instinct now when I make food or ordering food is to eat salads more, order fish or make it more often like tuna or salmon or tilapia, I eat chicken grilled-no fat type on lots of foods I eat, I don't eat pork much at all and pretty much no beef. I eat less meat now. I did notice my nails are getting thinner, because over the last year I have eaten less meat and more beans and nut butters. I have started taking a multi-vitamin and plan on drinking some extra milk. I also plan on taking a calcium supplement in the new year. I just eat healthier than I ever have, I still count all my calories religiously, and keep my calories at 1800 daily or slightly above that. I realized too that it is not as much how much calories I eat as it is what I eat. I try to eat lots of vegetables and some fruit daily so that keeps me full. I rarely have a high calorie day. I am enjoying this diet and exercise plan and I plan on sticking with it and keeping this as my lifestyle. I have a lot of health benefits like being able to reach different parts of my body easier and being stronger and that is great!

20 Ways to lose weight after the holidays

http://www.rd.com/health/diet-weight-loss/20-ways-to-lose-weight-after-the-holidays/2/

20 WAYS TO LOSE WEIGHT AFTER THE HOLIDAYS!!!

Guilty of overeating during the holidays? Here are 20 simple ways to beat weight gain.

1. Drink water. People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal.
2. Set realistic goals. One or two pounds a week maximum is doable. Top weight-loss programs advocate stopping after the first 10 pounds and maintaining that loss for about six months before trying to lose any more.
3. Build in splurges. If you allow yourself to eat whatever you want for 2 meals out of every 21, you won’t inflict enough damage to subvert your weight loss. And you’ll feel less deprived.
4. Count to 10. Studies suggest that the average craving lasts only about 10 minutes. So before caving in to your urge, set your mental timer for a 10-minute time-out. Use the time to tackle an item on your to-do list; choose one that will give you a sense of accomplishment — and get you out of the kitchen.
5. Eat more often. People who have kept their weight off for more than a few years tend to eat an average of five times a day. Light, frequent meals curb your appetite, boost your energy, improve your mood and even speed your metabolism, since the process of digestion itself burns calories.
6. Make weekly resolutions. Don’t try to overhaul your diet overnight. If you make too many changes at once, chances are you’ll get frustrated and throw in the towel. Instead, make one change, such as eating at least one piece of fruit daily, every week.
7. Start with 10%. People who start by focusing on achieving just 10% of their long-range weight-loss goal may have the best chance of ultimate success.
Losing those first pounds yields the biggest health gains, too, since belly fat is usually the first to come off and is the most dangerous.
8. Spike your meals with salsa. This spicy condiment can stand in for mayo to deliver plenty of flavor without the fat. Mix it with a bit of low-fat yogurt to make tuna salad. Spread it on a veggie burger, or serve it with chicken or fish.
9. Take one-third off. When you eat dinner out, reduce the temptation to clean your plate by setting aside one-third of your meal. Ask the server for a doggie bag, and take it home for lunch the next day. Try serving yourself one-third less at home too. This simple tactic could subtract more than 500 calories a day.
10. Go easy on the alcohol. Remember that alcohol is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are creamy cocktails, such as brandy alexanders and mudslides — equivalent to drinking a rich dessert. The bottom line: If you’re trying to lose weight, stick with water.
11. Write notes to yourself. To help you stay on track, post notes to yourself on the fridge and the pantry. Put up a little stop sign or make tags with questions like “Do you want this food enough to wear it?” and “Are the calories worth the consequences?”
12. Stay away from sodas. Soft drinks are a major source of empty calories in the American diet. We drink twice as much soda as milk and nearly six times more soda than fruit juice. But fluids don’t satisfy your appetite as well as solids. A study at Purdue University found that when people were fed 450 calories daily as jelly beans or as soda, the soda drinkers gained a significant amount of weight, but the jelly-bean eaters compensated for the extra calories by cutting back on other food. So if you crave something sweet, you’re better off chewing it than gulping it. If you’re truly thirsty, reach for water or unsweetened iced tea instead of soda.
13. Don’t just eat — dine. Eating on the run or in front of the tube invites mindless munching. Instead, set the table every time you eat. Make a conscious choice to sit down and savor every bite. Placing a portion of chips on your best china helps focus your attention so you don’t eat the whole bag.
14. Up your protein (a little). Research suggests that protein prolongs the feeling of fullness better than carbohydrates or fats do. Studies in Scotland, Denmark, Sweden and England found that people who ate a high-protein breakfast or lunch were less hungry at their next meal. Protein also requires a few more calories to digest. Just don’t go overboard. Stick to low-fat protein sources like low-fat yogurt or cottage cheese, low-fat soy drinks or snacks, or thinly sliced turkey breast.
15. Learn how to measure. It’s easy to misjudge portion sizes. Pull out the measuring spoons and cups, especially for full-fat salad dressings, dairy foods and mayo.
16. Make smart substitutions. Look for nutritious low-calorie alternatives to sugary, high-fat treats. Try frozen grapes instead of candy. Use air-popped popcorn instead of oil-popped. Dip fresh strawberries in fat-free fudge sauce for a sensuous chocolaty treat.
17. Have a “party plan.” When attending a party, offer to bring a plate. Arriving armed with chopped fresh veggies and a low-fat dip — or any other low-calorie snack — ensures that you’ll have something to snack on without feeling guilty.
18. Think positively. Experts note that low self-esteem is a major cause of overeating. Train yourself to focus on your best points rather than your weak spots. Buy clothes that fit and flatter you at your current weight. Update your hairstyle and get a makeup consultation so you feel attractive today.
19. Give yourself a break. No one says you have to reach your goal without making mistakes along the way. Tell yourself you can succeed in losing weight by taking things one step at a time and starting fresh whenever you slip up. If you overeat one night, just get back on track in the morning by focusing on what’s worked for you in the past.
20. Relax! Some people binge when they’re stressed. A Yale University study found that women who secreted the most cortisol (a hormone released during stress) ate the most high-fat food after stress. The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation — just what you don’t need. If stress has a stronghold on your life, try learning yoga, meditation, or simple breathing exercises.

http://www.livestrong.com/article/169712-how-to-lose-holiday-weight-gain/

How to Lose Holiday Weight Gain

Last Updated: Jan 20, 2014 | By Maya Black

Maya Black

Maya Black has been covering business, food, travel, cultural topics and decorating since 1992. She has bachelor's degree in art and a master's degree in cultural studies from University of Texas, a culinary arts certificate and a real estate license. Her articles appear in magazines such as Virginia Living and Albemarle.

Have a plan of action in place to shed the pounds as soon as you resume your normal everyday routine. Photo Credit Photodisc/Photodisc/Getty Images

Holidays make for joyous opportunities that inspire many people to overeat, which often is the best part of occasions like Thanksgiving, Christmas and the Fourth of July. You pay the price, though, when you step on the scale and realize you've gained weight, or worse, you try to put on your favorite jeans and they don't fit. To keep weight gain from escalating, indulge your appetite during the holidays, but have a plan of action in place to shed the pounds as soon as you resume your normal everyday routine. Discuss any weight loss or exercise concerns with your health-care provider.

Step 1

Reduce your calorie intake. On the first day after the holiday, put any sweet and fattening treats in the freezer for another time, or simply throw them out. If you normally eat fatty and sugary foods, reduce your sugar intake quickly by drinking water and tea instead of soda and fruit juice. Immediately after the holidays, replace candy, bagged snacks and desserts with fresh fruits and vegetables, lean meats, low-fat dairy products and whole grains.

Step 2

Keep track of everything you eat and review your food journal daily. Write down your food intake in a notebook or use your smart device to keep video and audio journals of what you eat. Being aware of what you eat can serve as an effective reminder of which foods to avoid as you work on dropping holiday pounds.

Step 3

Increase your daily exercise. After the holidays, resume your normal gym routine if you have a membership or join a nearby gym. If your local gym is cost-prohibitive, take one or several walks daily. Walking doesn't impact your budget and you may gain the added benefit of relaxation by walking in the park, at a lake or around a shopping mall. Depending on your current weight and how fast you walk, you could burn between 60 and 360 calories per day.

Step 4

Join a support group. A support group can help you stay on track if you have difficulty letting go of certain holiday foods or need motivation to exercise on a daily basis. Employers, churches and community centers often offer post-holiday weight-loss support groups to inspire wellness practices before and after an indulgent break.

Tips

• Reward yourself with small gifts as you drop holiday pounds. The rewards you give yourself can be as simple as inexpensive fashion accessories or as extravagant as a Caribbean cruise.

Things You'll Need

• Calorie counter
• Food journal
• Pedometer

Learning to exercise and do cardio just about anywhere I am at, whatever the situation.

I had new tires and an oil change put on my car this week and had about over an hour to go to wait for them to be done. I decided to take a brisk walk in the misty rain and get some exercise. It went good, walked for about 50 minutes and didn't get too wet and muddy. I walked near small businesses and near some large business park areas. I listened to music from Pandora via my smartwatch and it helped keep me at pace and motivated. I am trying to not be fazed whether it be cold, rainy, muddy, windy, too hot, humid, etc.. I used to use lots of excuses about why I shouldn't exercise, now I am testing my limits and actually broadening my horizons. I am determined to work out in whatever situation I am in and everyday. I see the results in my leg muscles and that I am fitting smaller clothes. My family and friends now know that this is my thing, I exercise everyday, and I don't make excuses. I am always telling my family, I got to do my hour of cardio somehow today. Usually someone wants to join me whether it be my daughter or both my daughter and wife. I like this new me and I plan on keeping this up. If I have a bad day or so and don't work out that much, I get back on track right away the next day. If I haven't worked out I actually feel it, and it doesn't feel good. I want to move, especially after all day being on the phone at work and not moving much. My leg muscles are almost dancing wanting to go outside and move. I have gone to the gym less, due to needing to be at home with my daughter and her homework, or just don't have the time to make the drive. I have realized I can even workout inside the house, run in place, do aerobics to a video on YouTube, etc. NO EXCUSES! That's my motto!

My own version of Christmas Dinner

So for Christmas the Menu is as follows: (Diet on hold for this day, but will do some cardio-walking and use portion control/self-control)

Breakfast: Homemade Cinnamon Rolls
Christmas Lunch/Dinner: Homemade Yeast Rolls, Big Salad with lots of types of lettuces/greens and many, many vegetables served with Balsamic Vinegarette. Broccoli baked in oven with garlic, olive oil, kosher salt, then topped after cooking with lemon juice, shredded parmesan cheese and pine nuts. Homemade Chicken Pot Pies x2.
Dessert: Homemade Peppermint Bark, Homemade Peanut Brittle, Homemade Snickerdoodle cookies, Homemade Apple Crisp, and Tillamook French Vanilla Ice Cream!!!

It should be great and I will have fun cooking and baking all of it and having my daughter help me with some of it!