Snacking can actually help you lose weight and maintain weight loss. That’s because by eating a planned between-meal nosh, you’re less likely to overeat at your meals. 

The trick, however, is to not overdo the snacks. Here are some guidelines for weight loss snacks:

• Women should strive for two snacks per day.
• If you get very little exercise and are over 50, limit yourself to 200 calories of snacks per day.
• If you are very active and younger, you can have two 200-calorie snacks per day.
• If you find that you are having more than a three pound a week weight loss, choose from the higher-calorie snacks or add additional snacks to your daily menus until you maintain or lose at a rate of no more than two pounds per week.

  100-Calorie Snacks

• 1/4 c 1% cottage cheese and 1 c sliced strawberries
• 1 hard-boiled egg dipped in 1 Tbsp light ranch dressing
• 1/2 c fat-free ice cream or frozen yogurt
• 28 pistachios
• 10 almonds or cashews
• 1 large stalk celery stuffed with 1 Tbsp peanut butter
• 1 slice whole wheat bread with 1 oz turkey breast
• 1 oz mozzarella string cheese and 4 green olives
• 1 c light yogurt
• 1/2 oz baked tortilla chips with 2 Tbsp salsa
• 1 fat-free chocolate pudding cup
• 1/2 whole wheat bagel (4″ diameter), toasted, with 1 Tbsp sugar-free jam
• 1/2 c steamed soybeans (edamame)
• 1 hard-boiled egg with 1/2 slice toasted wheat bread
• 1 c chicken noodle soup with 2 saltine crackers
• 1 small (4″) whole wheat pita with 1 Tbsp hummus
• 1 slice whole wheat bread with 1 oz sliced turkey breast and mustard
• 1/2 c 1% cottage cheese with 1 c cherry tomatoes
• 2 fig bars
• 20 animal crackers
• 1 c berries mixed with 2 Tbsp plain, nonfat yogurt
• 3 to 4 c microwave air-popped popcorn (see package for calories per cup)

 Get other slimming snack and meal ideas. Order your copy of the Flat Belly Diet.

Keeping off the pounds you worked hard to lose may not be as difficult as you’d expect, particularly if you follow six weight loss strategies.

A study published in the American Journal of Clinical Nutrition found that roughly 20% of overweight people who lose at least 10% of their initial body weight are able to maintain the loss for at least a year.

“There is a general perception that almost no one succeeds in long-term maintenance of weight loss,” notes the study, led by Rena Wing. “However, research has shown that 20% of overweight individuals are successful at long-term weight loss.”

The investigators looked at the weight loss strategies of more than 4,000 members of the National Weight Control Registry in the United States, who lost an average of 33 kilograms and maintained the loss for more than five years.

Among the successful bulge battlers, there were six common approaches to weight loss maintenance:

• engaging in high levels of physical activity
• eating a low-calorie, low-fat diet
• eating breakfast regularly
• monitoring their own weight
• maintaining a consistent eating pattern
• not “falling off the wagon”

Be physically active
Both men and women reported that being active helped them maintain their weight loss, with men burning off 3,293 calories a week through physical activity and women trimming 2,545 calories. Popular activities cited included walking, cycling, weightlifting, and aerobics.

Eat a low-calorie, low-fat diet
Weight loss winners said they consumed an average of 1,381 calories per day and only a quarter of those calories came from fat. Moreover, they went out for meals less than three times per week and less than one of those meals was at a fast food restaurant.

Breakfast every day
Starting off the day with breakfast has been shown to boost your metabolism, helping you avoid the temptation of eating late in the day and consuming more calories. More than 75% of the registry members reported eating breakfast every day.

Keep tabs on your weight
Nearly half of the registry members who successfully shed pounds said they weighed themselves regularly. Regular trips to the scale helped to keep tabs on any weight fluctuations and indicate the need to correct them.

Eat well on weekdays and weekends
Most of the participants reported eating the same way, both during the week and on weekends. However, nearly four in ten were stricter at adhering to their diet during the week. The researchers concluded those who were more consistent about eating patterns had better success at maintaining their weight loss.

Don’t be deterred by gaining an extra pound or two
It was common for the participants to gain an extra pound or two along the way. But those who ensured those pounds didn’t add up quickly were the best at keeping the weight off.

The researchers write that the “National Weight Control Registry members provide evidence that long-term weight loss maintenance is possible and help identify the specific approaches associated with long-term success.”

Hello, I am one of the pregnant friends of the GGS gals.  Currently, I am about 5 months pregnant with my 2nd child.  I was thrilled to be asked to try some maternity wear for the active pregnant woman, as I know far too well, maternity wear can be down right UGLY!

Ever since I was pregnant with my first child, I have come to appreciate the beauty of a stylish workout wear for a pregnant body.  I live in North Vancouver, which is actually in the mountains.  You cannot live here without being super active and an adventurous person and if you do, you are CRAZY.  There are so many trails for running, biking, skiing, walking, just about anything goes.  I knew I was not going to let my pregnancy slow me down.  (Until of course, the Doc told me so, which was in month 9 of my first pregnancy).  So Mountain Mama’s and me, where meant to be together.  I love their stuff – super cute and very affordable.  It is still cold here, even though we are expecting an early Spring so the pieces that were sent to GGS HQ are still perfect for our current weather.   

The outfit:

Fairview Maternity Fleece Wrap Jacket in tarragon with a lovely over-sized hoodie.  You cannot help but be warm and cozy in this jacket.  

The Fairview features ultra-cozy Polartec® Thermal Pro® in a wrap design as versatile as it is stylish. Tie at the sternum for full coverage at full term, or tie at the sides for a snug, post-pregnancy fit. Pull up the lined hood, and the shawl collar fastens at the throat to keep the cold at bay. Polartec® Thermal Pro® fabric is their most technically advanced fleece, with a plush face and high-tech weave that yields the best warmth-to-weight available – so you stay cozy warm without the bulk.

Juneau Maternity Fleece Pants – these pants are so lovely and warm that I cannot wait to take them up the slopes to do some snow shoeing.  They even have a drawstring at the bottom for easy tucking and no snow allowing.

The go-to drawstring-cuff pant for cold winter outings, the Juneau is just as great for hiking on crisp days, lounging, or catching up with friends at the café. This smooth-faced fleece provides all the coziness you expect from Polartec®, but with a sleek, non-pilling face. The versatile design goes from loose-legged yoga-style pant to classic sweats with just a tug on the cuff toggle. Gusseted inseam eliminates thigh chafing and sits comfortably below the belly. A zippered back pocket holds essentials.

Love love love.  What can I say?  I think I might just be able to rock this look without being pregnant!

Reviews on Girlgetstrong.com reflect the personal opinion of the writer, whether it is good, bad or ugly. No compensation was accepted by me or GGS Media Corporation for this review.

I prefer getting my nutrition from whole, natural foods, but since I’m a pescetarian (I eat seafood, but otherwise follow a vegetarian diet), I’m always looking for easy ways to add protein to my diet. Of course, I go with all the standards—beans, eggs, nuts—but sometimes, an active girl like me needs a little help to get all the protein she needs for the day. And what better way than protein powder?

So I was thrilled when Genuine Health sent some Strawberry flavored Instant Smoothie made with Vegan Proteins+ for this GGS gal to try. 

Introducing NEW Vegan proteins+ Instant Smoothie a day- a creamy, great-tasting protein treat that’s 100% vegan.

The rich, natural, vanilla flavour with a splash of strawberry provides 20g of complete protein in a unique blend providing a balance of all essential amino acids as well as vitamins, minerals and antioxidants PLUS the recommended daily dose of organic non-GMO Vegan Vitamin D (1,000 IU) – all at only 120 calories per delicious, creamy serving!

Containing the same premium, easy to digest, non-GMO protein sources as Vegan proteins+ that is free of common allergens – Vegan proteins+ Instant Smoothie a day is a perfect blend of 5 easy-to-digest vegan protein sources, including yellow pea, cranberry seed, alfalfa juice protein, organically grown sprouted brown rice and hemp – all non-GMO. This unique combination completes a delicious vegetarian ready-to-go smoothie rich in every essential amino acid – all at only 120 calories per serving!

I love where all of the protein goodness comes from -   yellow pea, cranberry seed, alfalfa juice protein, brown rice and hemp…..all so natural!

How much easier can this be?

We recently just did a post about how to get more proteins on the go and this is just more way.  Since you only have to add water (which is everywhere) and a scoop of the protein powder, you really can have a smoothie anywhere. You could leave a package in your gym bag, office desk, or even the car.  All you would have to come up with is some water and away you go. The serving of water is only 200ml (just under one cup) to get the all of that protein, so you could drink a half of your bought water bottle, put the protein into the other half. Shake and you are off.  True protein to go.

Now to the taste.  When mixed with only water, it didn’t taste like the protein shake you make at home.  But, it certainly was drinkable.  One serving, like I said, is less than one cup so really that is only a few sips to get down for all of the goodness that this protein offers. 

When I mixed the protein in my regular shake with almond milk, frozen banana, blueberries and some flax oil, its tastes delicious. 

So bottom line, to get all this nutriton in a rush, mix with water, if not, add to your regular shake or even mix with some juice.

How do you get your protein quota?

*Happy Holidays from our Home to Yours

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the holiday spirit. In fact, if you see carrots, leave immediately. Go next door, where they’re serving rum balls. Aren’t carrots for Easter?

2. Drink as much eggnog as possible. And quickly. It’s rare. You cannot find it any other time of year except now. So drink up! Who cares that it has 10,000 calories in every sip? It’s not as if you’re going to turn into an eggnog-alcoholic or something. It’s a treat. Enjoy it. Have one for me. Have two. It’s later than you think. It’s Christmas!

3. If something comes with gravy, use it. That’s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.

4. As for mashed potatoes, always ask if they’re made with skim milk or whole milk. If it’s skim, pass. Why bother? It’s like buying a sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people’s food for free. Lots of it. Hello?

6. Under no circumstances should you exercise between now and New Year’s. You can do that in January when you have nothing else to do. This is the time for long naps, which you’ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.

7. If you come across something really good at a buffet table, like frosted Christmas cookies or pralines in the shape and size of Santa, position yourself near them and don’t budge. Have as many as you can before becoming the center of attention. They’re like a beautiful pair of shoes. If you leave them behind, you’re never going to see them again.

8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don’t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?

9. Did someone mention fruitcake? Granted, it’s loaded with the mandatory celebratory calories, but avoid it at all costs. I mean, have some standards.

10. One final tip: If you don’t feel terrible when you leave the party or get up from the table, you haven’t been paying attention. Re-read tips; start over, but hurry, January is just around the corner.

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