"30 Easy Tips to Get Slimmer in 30 Days" Review

Having a hard time getting started in the new year? Here are the first 9 days from the weight loss article "30 Easy Tips to Get Slimmer in 30 Days" to guide you through the next month.

DAY 1: HAVE A MISSION

Write a specific wellness mission for the upcoming weeks (think: "I will eat two clean meals per day for two weeks") and stick it where you'll see it. Remember: This is a jumping-off point, so it's OK to start small.

Personal Trainer Wisdom: Like any corporation, you need a strong mission statement and business plan for focus and structure when pursuing a goal. Your success will depend on how clear your state your intentions.

DAY 2: PURGE YOUR PANTRY

Toss out three food products labeled "low-fat," "reduced-fat" or "fat-free." They often pack more salt, sugar or even calories than the full-fat versions.

Personal Trainer Wisdom: Why stop there? Anything with dairy, refined sugar, and grains may undermine your weight loss goals too. What's the greatest surprise I've witnessed over the last 11 years of personal training clients? The weight loss struggles of vegans (even though they cut out dairy and meat). Why do they gain weight while maintaining this diet? Grains. If you incorporate any, be sure to only incorporate its whole form and restrict it to a 1/4 of the plate.

DAY 3: WEIGH YOURSELF

Research has linked hopping on the scale regularly to better weight-loss results.

Personal Trainer Wisdom: Michael Moody Fitness has linked awareness to better weight-loss results. While the scale is an important tool of accountability, my personal training clients have still lost weight by only jumping on it 1-2 times per month. Instead, pay attention to the way clothes fit and the symptoms you experience post-meals. If you're a numbers person like me, scale away but don't obsess over the numbers.

DAY 4: "GO" FOR A MILE

Walk, run-walk, bike, swim—your pick. And don't forget to time yourself.

Personal Trainer Wisdom: Most of your slimming success will be a result of your dietary choices. Nevertheless, fitness will sculpt and lean that machine of yours. With this being said, don't feel obligated to exercise 1-2 hours per day. 20-30 minute sessions can be just as effective.

DAY 5: EAT OFF SMALLER PLATES

New research has confirmed the age-old diet trick: Smaller dishes (try 9-inch ones) and cutlery will help with portion control and naturally reduce your calorie intake.

DAY 6: TRY A BIRD-DOG PLANK VARIATION

Start in plank position, then extend one arm and the opposite leg without disturbing your form; switch sides. Do 10 reps on each side.

DAY 7: TRADE BUTTER FOR AVOCADO

Everyone loves replacing butter with avocado for avocado toast. But you can also swap it into other recipes to up your fiber; replace 1 tablespoon of butter with 1/2 tablespoon of avocado.

Personal Trainer Wisdom: Since you're in the replacement mood, you may want to consider switching the toast to Ezekiel Bread too (although you should still limit this type of consumption).

DAY 8: SCAN YOUR KITCHEN

Do you have any foods that you just can't stop eating once you start? (We're looking at you, buttered popcorn and M&M's.) Think about what those are for you, and purge three of the ones that tend to knock you off track from your diet goals.

Personal Trainer Wisdom: I love chocolate. If it sits in front of me, I eat it. I survive by throwing it out while my pregnant wife is at work. Do what you need to do to survive...

DAY 9: GET UP AND MOVE

Walk, stretch, even squat —every hour on the hour. New research has shown that sitting for long periods raises your chance of getting a chronic disease, even if you exercise.

What's your game plan for losing weight?

Picture Credit:
Awesomejelly.com-Is avocado a viable substitute for butter?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now..

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 30 Easy Tips to Get Slimmer in 30 Days " on MSN.com.

66 Articles That Will Change Your Body in 2017

It's that time again to reflect on the best of the prior year. Based on popularity, effectiveness, and more, I've compiled a master list of articles that will help you transform yourself (with old favorites too). These tips have helped my personal training clients successfully lose weight and body fat, and they will help you too!

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

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Weight Loss (Secrets and More!)

-How to Lose Weight Without Exercise
-The Secret to Losing Nearly 27 lbs!
-“20 Easy Ways to Cut 500 Calories a Day” Review

-“4 Surprising Benefits of Eating at Night” Review
-Science Confirms Two Ways to Lose Weight Fast
-4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself

-6 Things 'Successful Diets Have In Common
- “40 Things You’ll Gain When You Lose Weight” Review
-7 Ways to Lose Weight After 50

-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

-"20 Easy Ways to Lose 5 Pounds at Work" Review
-"10 Secrets to Lose 25 Pounds Now" Review
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

Why You're Not Losing Weight or Body Fat

-“10 Trendy Health Foods That Can Threaten Your Waistline” Review
-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review

-4 Weird Reasons Why You're Gaining Weight
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review
-“Just Say No to That Detox Diet or Juice Cleanse” Review

-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight

-"Don't Fall for These 10 Weight-Loss Gimmicks" Review
-"5 Bad Things about Detoxing You Don't Know" Review

Recipes for Effective Weight Loss

-The Best Fish Nachos for Weight Loss!
-Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables
-The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!

-Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Beans
-Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoes
-Vera Cruz Fish and Brussels Sprouts Weight Loss Dinner
-15 Minute Weight Loss Dinner from Trader Joes

Truth About Salads (And the Approach You Should Take)

-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Losing Weight During the Holidays/Seasons

-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

The Right Protein for the Right Weight Loss

-Save the Cow! Here is a List of Non-Animal Protein Sources
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Should Think Twice About....And Here's Why!

-"50 Foods You Should Never Eat" Review
-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review

-"The 10 Dirtiest Foods You're Eating" Review
-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Drinks That Will Increase Your Waistline

-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review

- “The Most Unhealthy Drink Orders at the Bar” Review
-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

What to Keep in Mind While Eating at Restaurants/Airports

-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-How to Eat Healthy at the Airport

Fitness/Exercise Myths and More!

-4 Simple Ways to Flatten Your Stomach
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym

-“7 Myths About How to Stay in Shape” Review
-“How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review
-“20 Ways to Ensure Workouts Happen Every Day” Review

-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

How to Improve Your Sleep and Reduce Fatigue

-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Creating the Life Your Want, Goals, Travel, and More!

-Top 15 Travel Tips That You Need to Know
-99 Ways to Redefine Yourself Today
-Excerpt from the book Redefine Yourself: Define Your Purpose

Picture Credit: pjponline.com-How will you reshape your choices in 2017?

Article Credit:
Author: Michael Moody Fitness

The Best All-In (Life Changing) Fitness Plan for 2017

No matter if the past year was your best or worst, New Year's Day is officially a clean start. This is your chance to do a "check-in" with yourself. It's your chance to create a new adventure, refine your personal and business path, and/or redefine yourself.

With this being said, here is your all-in, quick guide to bring more structure to your nutritional and fitness approach. I don't advocate an all-or-nothing approach but this could be the opportunity to truly observe the patterns of you and instill the right habits (you are a human scientist after all). The keys to your success require observation, tracking, or whatever time necessary to efficiently reach your goals. I've included the breakdown below. Try it for a week or as much as a month. If you don't want to change your approach, no worries! If the current plan still works, let's continue! Otherwise, read away!

TRACKING YOUR WEIGHT AND BODY FAT

Up to this point, most of my clients only check their weight and body fat when they want (we occasionally do a "check-in"). Luckily, we can achieve success without obsessing over a number. Nevertheless, this is a good time to measure the correlation between your weight/body fat and what you do and eat. I've attached a former personal training client's excel spreadsheet with his numbers as an example. Try to replicate by replacing his numbers with yours. Maybe you will lose 27 lbs and a lot of body fat too! Be sure to identify his fluctuations and the possible reasons he wrote in the notes column.

Personal Trainer Tools

Omron Handheld Body Fat Analyzer, Bodyweight Scale

Activity

Record the date, weight, body fat, and any necessary notes each morning before breakfast. Please note that the handheld analyzer is more reliable than a scale for a measure of body fat (the margin of error is still 1-2% but it is most reflective of your trends and patterns).

FITNESS WORKOUTS

You don't need to exercise to lose weight (despite what every personal trainer likes to tell you). If you want to achieve optimal health, though, a fitness plan will minimize many diseases, disorders, imbalances, pain, discomfort, stress, body fat, and more. Most important, you will develop the lean look you desire. Considering our sedentary lifestyles, you should exercise at least 3 days per week to achieve a noticeable physical change (not just weight loss). Since you're an overachiever and want the best out of yourself, I challenge you to exercise 5 days per week (30-60 minutes apiece). Keep the blood flowing to the muscles...keep them activated. No matter if you focus on weight loss or not, everyone wants to look lean...which means losing body fat. You will achieve this with a consistent, challenging routine. Watching Judge Judy on the recumbent bike while sipping tea doesn't count. If your goal is 15 reps, you should struggle to reach 13.

Tools

Personal Trainer, Gym Memberships, Condo Gym, At-home Equipment, Stairmaster

Plans

Here are several examples. Choose the one that you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more.

"I'm Convinced, But Too Busy" Plan

*2-3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything)/muscular endurance, muscular strength, aerobic endurance

*3 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 3 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Endurance Legs / Core Circuit
- Day 3 Explosive Legs / Arms / Shoulders / Core Circuit

"Let's Do 4 and See What Happens" Plan

*3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*4 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 4 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit

"You Had Me At Hello" Plan

*4 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*5 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 5 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
- Day 5 Upper Body / Lower Body / Core Circuit

"Make Me Look Like Arnold" Plan

*4 Days / 15-20 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*5 Days / 30-60 minutes / 8-10 reps: Functional Training / Strength Training / Yoga

Notes: If 5 days of strength, then:

- Day 1 Chest / Core Circuit
- Day 2 Back / Core Circuit
- Day 3 Strength-Endurance Legs / Core Circuit
- Day 4 Arms / Shoulders / Core Circui
- Day 5 Upper Body with Bands and Body Weight / Explosive Legs / Core Circuit

NUTRITION

Simple Plate Ratio

Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you...i.e., athletes will need 2000 plus). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (See the chart below):

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.), Note: Athletes or clients with a strength-based focus will need an amount closer to 40%
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

Add This to Your Diet

Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:

· If you need fiber, substitute grains for beans or dark leafy greens.
· If you need calcium or vitamin d, substitute dairy for dark leafy greens.
· If you need antioxidants, substitute red wine for grapes.
· If you need protein, substitute the protein supplement shake for lean meat, eggs, fish, nuts, etc.

Subtract This from Your Diet (Subtraction List)

Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.

· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)

Integrating Change

Record your consumption every day and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:

· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day

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Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:

· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations

As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!

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Always remember that the suggestions above are meant to be adaptable to your body. Take this time to learn about your body without causing any inflammation or a nutritional deficiency. Good luck!

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

Picture Credit:
O2Fitnessclubs.com-What steps will you take to change your life in 2017?

"40 Things You'll Gain When You Lose Weight" Review

There's more to gain from losing weight than you think. Here are several reasons from the recent weight loss article "40 Things You'll Gain When You Lose Weight" to motivate you in the new year.

MORE ENERGY

Carrying around excess weight is more than psychologically taxing, it’s also a big energy drain. When you’re toting around unwanted pounds, every task takes more energy than when you’re at a healthy weight. When you drop those pounds, your energy level is sure to skyrocket.

Personal Trainer Wisdom: More weight, more work without a doubt. Don't forget that a diet lacking essential nutrients will cause fatigue too. Every bite should have intent...be sure it's nutrient dense.

REDUCED SUICIDE RISK

Depression, anxiety, and suicidal ideation are often frightening, life-threatening conditions. Research published in the American Journal of Epidemiology reveals that increased body mass index is associated with increased risk of these conditions, although whether that’s due to social or biological factors is hotly debated.

DECREASED PAIN

Toting around extra pounds is no easy task. If you’re suffering from joint or muscle pain, shedding a few pounds can help lighten your literal and metaphorical loads, decreasing stress and pain levels throughout your body.

Personal Trainer Wisdom: You probably gained weight from eating foods that cause inflammation...which can also lead to physical discomfort and pain.

A SENSE OF COMMUNITY

There’s no denying that it’s not always easy to make friends as an adult, with work being many of our main forms of daily socializing. However, a weight loss program can provide a surprising outlet for your inner social butterfly. Whether you’re attending weight loss meetings or trying out a new class at the gym, losing weight can open up a wealth of social opportunities for you.

LOWER CHOLESTEROL

Fighting back against high cholesterol starts with dropping some pounds. Unfortunately, high cholesterol can have a long list of adverse health effects, from heart attack to stroke, but losing weight can help you get your numbers down and reduce your risk.

LOWER BLOOD SUGAR

Get more energy, lower your diabetes risk, and stave off disease by getting your blood sugar in check today. The simplest solution? Dropping some of those extra pounds you’re packing. Even if you’re not significantly overweight, losing a few pounds can help you maintain more stable blood sugar and improve your overall health.

IMPROVED CONCENTRATION

If you’re having trouble concentrating, it could be something weighing on your waist, not your mind, that’s to blame. Research published in Obesity and Weight Disorders reveals that overweight and obese individuals are more likely to suffer from concentration and memory issues than those at a healthy weight,...so if your academic or job performance is suffering, dropping a few pounds might help.

BETTER SLEEP

A good night’s sleep is one of life’s simplest pleasures, and slimming down can help you achieve it. Sleep apnea can contribute to risk of heart disease, stroke, diabetes, and an early death. In a cruel twist of fate, this often obesity-related disease can actually increase your weight gain, too. Fortunately, losing a few pounds can decrease your sleep apnea risk, leaving you well-rested and making it a pleasure to hit the hay.

EASIER BREATHING

Carrying extra weight is no easy feat, and it puts stress on virtually every part of your body, from your joints to your lungs. If you find yourself panting after a flight of stairs, losing weight can help you increase your cardiovascular health and breathe easier.

IMPROVED FERTILITY

If you’re trying to get conceive, the best thing you can do to improve your chances (after queueing up the Barry White and lighting a few candles) is to shed a few pounds. Lowering your weight now can also help you have an easier (more comfortable and energetic) pregnancy and deliver your baby with less need for medical intervention.

A HEALTHIER FAMILY

Parents and caregivers are a child’s first role models, so set a healthy example for the little ones in your life by getting into healthier shape, especially if you’re overweight or obese. Not only will developing a pattern of healthy eating and regular exercise influence the habits of the kids in your life, research suggests that having an overweight mother can increase your risk of ADHD, proving that weight loss can make a major impact on entire generations of family.

MORE MONEY

If you’re an impulsive snacker, those little treats can really add up. If you spend just six dollars on snacks a day — that’s about the price of a latte and a candy bar — you’re adding nearly $2200 to your annual expenses. Opt for healthier foods you make at home, like tasty smoothies, and you’ll have a padded wallet by the end of the year.

Personal Trainer Wisdom: Despite what you heard, a healthy diet isn't more expensive. Don't believe me? Fill up your grocery cart with only plant-based items (aka produce) and see.

LOWER C-SECTION RISK

Being overweight or obese can increase your risk of needing a C-section and increase your risk of adverse outcomes, like infection, following the surgery. Slimming down before you plan to get pregnant can reduce your risk of undergoing the invasive and costly procedure and reduce your chances of having a child who struggles with weight issues, too.

FEWER HEADACHES

Many of the conditions associated with obesity, from high blood pressure to anxiety, can be major contributors to those pounding headaches you’ve been experiencing, but shedding a few pounds ends can help you live ain free.

What else do you think you'll gain when losing weight?

Picture Credit:
MSN.com-Is losing weight a bigger step forward than you think?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now..

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 40 Things You'll Gain When You Lose Weight " on MSN.com.

"50 Holiday Foods You Shouldn't Eat" Review

Hmmmmmm......so are your favorite holiday foods on this list? Most likely...and I'm guilty too! While I don't think you or my personal training clients will avoid these yummy, devilish foods, you should know why you may want to limit your bites. Here's my top list from the article "50 Holiday Foods You Shouldn't Eat".

SWEDISH MEATBALLS

This tempting classic may seem harmless. Still, lurking within each ball can be at least 400 calories of white bread, butter, heavy cream, and sodium-laden beef broth.

EGGNOG

Step…away…from the eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a nutritional bullet smart revelers will dodge. One cup has 343 calories, 150 milligrams of cholesterol, half of the USDA's suggested daily limit, and 21 grams of sugar, almost a day's worth. Instead, enjoy spiced cider.

STUFFED POTATOES

Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter, and you've negated most of the health benefits. One medium stuffed potato has 316 calories and 8.25 grams of saturated fat. That's almost half of your suggested daily upper limit of saturated fat.

POT ROAST

Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. One 3-ounce serving of traditional beef pot roast has 280 calories and 20 grams of total fat. But think about how many ounces you're actually adding to your plate, plus the calories from gravy.

FRUITCAKE

Don't let the name deceive you. Though this sweet treat contains fruit, it can also have plenty of butter, sugar, and corn syrup. One slice we tried clocks in at 410 calories and 13 grams of fat.

PECAN PIE

On their own pecans are a high-cal nut, but combine them with sugar, butter, and corn syrup, and you've got a potentially deadly dessert. A single slice will cost you more than 500 calories, 37 grams of fat, and 26 grams of sugar.

CRANBERRY SAUCE

Cranberries are a great source of vitamin E, K, and C, and dietary fiber. Still, pay close attention at the dinner table during the holidays. Typical canned cranberry sauce has 105 grams of sugar per serving, over four times the amount the AHA recommends per day for women. It also adds over 400 calories to your plate.

PRIME RIB

Prime rib is a beloved cut of beef, especially during the holidays. Still, it happens to come from the fattest part of the cow. One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning! Plus, 8 ounces has 450 milligrams of cholesterol, 100 mg more than the USDA recommends for men and women to consume per day.

GREEN BEAN CASSEROLE WITH FRIED ONIONS

Green beans are a hearty vegetable, boasting dietary fiber and vitamins A and C. Still, this casserole is far from wholesome. Butter, cheese, salt, and fried onions take away from the health perks of the beans. One full batch has 785 calories and 4,128 milligrams of sodium. You probably won't take the entire dish for yourself, but it's still important to watch your portion size.

CROISSANTS

They are so light and fluffy we think croissants are low in fat and calories— -- perfect for a holiday brunch! But what makes them so mouth-watering? Sugar, salt, and butter between each and every layer of flour dough. A butter croissant from Starbucks has 310 calories and 18 grams of total fat. This pastry isn't as bad as a box of donuts, but it has almost no nutritional value.

PEPPERMINT WHITE CHOCOLATE MOCHA

A Grande (16 oz.) serving of this seductive Starbucks beverage has 540 calories. And that's with only 2% milk! The white-chocolate- and peppermint-flavored syrups, whipped cream, and dark chocolate make up 76 grams of sugar, three times the amount of added sugar the American Heart Association suggests per day.

GINGERBREAD

Gingerbread people and houses may look inviting with their smiles made of frosting and gumdrop decor, but don't be fooled! They're packing plenty of calories. Gingerbread cake is even worse, with large quantities of buttermilk, flour, and sugar. One small piece of cake has 260 calories, 36 carbs, and 12 grams of fat.

SUGAR COOKIES

Santa's health may be in jeopardy if you feed him too many sugar cookies this Christmas. The classic recipe is pretty simple, but the amount of all-purpose flour, butter, and egg used is unnecessary. An average cookie can contain over 200 calories and 14 grams of sugar.

BEEF WELLINGTON

Beef tenderloin can supply a lean serving of protein to your plate, but add port wine syrup and puff pastry and you've got a recipe for diet disaster. One recipe says that a serving hosts 744 calories and 57 grams of fat. The rich entree also has 130 milligrams of cholesterol, about half of your upper limit for the whole day.

GLAZED HAM

Just 6 ounces contains 1,760 milligrams of sodium and 6 grams of sugar. This might not seem outrageous, but think about how many slices of ham you fork onto your plate. The numbers add up!

CINNAMON ROLLS

A classic roll has 730 calories! And a Pecanbon roll has 1,100! With 25 grams of fat, this breakfast wastes almost half of your USDA-allotted daily calories and fat without any nutritional benefit.

TRUFFLES

These rich chocolates look too cute to eat, and their caloric value is another reason not to: One plain chocolate truffle can clock in at around 100 calories (almost half from saturated fat), not counting assorted fillings such as peanut butter, cheesecake, or cookie dough.

PEANUT BRITTLE

Nuts by themselves can be heart-healthy, but these shards of hardened corn syrup, sugar, and butter are not. It varies by brand, but one piece typically contains about 150 calories (about as much as an ice cream sandwich, and about 5 grams of fat. And let's be honest, who can stop at just one piece of peanut brittle?

DUNKIN DONUTS' GINGERBREAD LATTE

A medium 16-ounce gingerbread latte from Dunkin' Donuts weighs in at 330 liquid calories, with 9 grams of fat and 51 grams of sugar (almost 13 teaspoons!). For the same calorie count, you could treat yourself to six cocoa-glazed Munchkins and a medium latte lite.

CHEESE BALLS

Traditionally made by blending together cream cheese, grated cheese, and spices, an entire ball can contain more than 500 calories. They can deliver more than half of your recommended intake of cholesterol and almost a day's worth of total fat.

ROYAL DANSK DANISH BUTTER COOKIES

The main ingredient of these cookies is, of course, butter. Four cookies add up to 170 calories and one-quarter of your daily intake of saturated fats. You're better off baking your own.

Which of these holiday foods do you love? How will you modify these amounts while meeting with a Chicago personal trainer or trying to lose weight?

Picture Credit:
Brent Hofacker-How will this Egg Nog infiltrate your weight loss goals?

More to Read:
Still looking for holiday tips from a personal trainer? Check out "Want To Avoid Holiday Weight Gain? Start Now" Review.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 50 Holiday Foods You Shouldn't Eat " on MSN.com.