fbpx
Blog

Shopping list for success: mall maneuvering while managing your middle

12.07.13 |
  • Dress for success.
    • Wear comfortable walking shoes and clothes.
      • By dressing casually, you’ll decrease stress on the body, tire less easily and be more comfortable while navigating the holiday crowds and waiting in those (seemingly endless) lines.
      • When stressed (whether emotionally, physically or environmentally), individuals are more likely to seek out sources of comfort (for most people, this is often food—especially when in an environment with so many high calorie, tempting choices).
  • Remember your Medifast: Bring some Medifast meals
    • Crunch bars, bites or Puff or Cereal!
    • Ready-To-Drink Shakes
    • Pre-made Oatmeal cookies/muffins
      • Plan for success by packing some Medifast meals.  If you’re out longer than expected or you begin to get hungry, rather than experience “decision anxiety” or be tempted by other choices, simply enjoy a Medifast meal.
  • Stay Hydrated! Bring some bottled water.
    • In addition to your Medifast meals, be sure to bring along a bottle of water (or another zero-calorie beverage). Sip often to stay hydrated.
    • Thirst is often mistaken for hunger.
    • Being dehydrated can also cause feelings of:
      • Sleepiness, increased fatigue
      • Headache
      • Dizziness or lightheadedness
      • Muscle weakness
      • Note: These symptoms could also be related to a more serious medical issue so be sure to speak with your physician if these side effects are prolonged or severe to rule out any potential underlying concerns.

  • Pack some Pep with the Calorie Burn and/or Antioxidant Infusers
    • Boost energy and metabolism with Calorie Burn or decrease cellular oxidation (and irritation ) by chilling out with a refreshing Citrus Margarita, White Grape Peach and/or Raspberry Acai Antioxidant Infuser.
  • Stomp out Temptation:  Don’t go hungry
    • Instead of waiting until you’re crazed with hunger, before embarking on your shopping expedition:
      • Enjoy a delicious Medifast meal or
      • Part (or all) of a nice lean and green lunch at home or a sit-down restaurant.
      • Take advantage of longer hours and avoid crowds by shopping later in the evening, after you’ve had dinner.
    • Overwhelmed by the smell of tempting mall foods?
      • Pop a piece of sugar-free gum or a mint (such as an Altoid) or even consider using a Listerine strip
      • Enjoy some scented candles or lotions from a nearby shop
      • Take a break from shopping to get some fresh air or to bring your purchased items to your car.
      • Relax and take advantage of the massage chairs often available.
      • Consider shopping downtown or at an open-air plaza where you can stroll the streets (bonus:  this venue may be a better place to find a local café to stop in and enjoy a healthy bite).
  • Chew on this:
    • Bring along sugar-free chewing gum, cut up celery sticks or another Medifast snack option.
    • Keep your mouth busy and chew away frustration without hindering your weight loss efforts.
  • Wear a pedometer and track of your steps
    • Get in some exercise:
      • It’s no accident that a lot of people are now turning to mall-walking for their fitness programs. Shopping malls are safe, well-lit, protected from the elements, and they’re spacious. It won’t take much to turn your mall shopping into a workout.
    • Walk briskly:
      • Walking burns calories and the faster we walk, the more calories we burn.
        • For example, the American Council on Exercise suggests that a person weighing 150 pounds will burn approximately 2.8 calories per minute when walking at 2 miles/hour (that’s approximately 168 calories per 1 hour).  This same person; however, can burn approximately 5.8 calories per hour if they pick up the pace to 4 miles/hour (this is almost 336 calories!)
    • Shop inefficiently:
      • Park as far away from the mall entrance as possible (during the busy holiday season, you may not have a choice about this!) and visit stores in a zig-zag pattern, backtracking and covering as much ground as possible.
    • Take the stairs rather than an elevator/escalator
      • Note: If your mall has more than two stories and you don’t feel like you are up to walking more than one flight, go ahead and take the stairs up one flight and then take the elevator or escalator the rest of the way up.
    • Rather than lug all your purchases through the mall, return to your car frequently to drop off your bags.
  • Wait wisely.
    • When in line, take advantage of your time by:
      • Doing leg/calf-raises
      • “Curling” your purchases
      • Sipping water or another zero-calorie beverage
      • Checking your holiday shopping list
  • Go in with a game plan
    • If you know you’ll be eating at the food court or historically, have been tempted by mall selections, have a game plan before you begin.
    • Review the list of “Smart Selections” to help you choose your meal wisely if you plan on eating and use the “Overcoming Obstacles” sheet for developing an action plan for your holiday shopping spree.
    • Remember to bring your favorite Medifast meal replacement and enjoy!
  • Of course, don’t forget your holiday shopping list!