1. Register for a Challenging Walking Event 

Register for a marathon or a local walk so you have an event to plan for in the upcoming months. You can look for US events state by state with my Walk Finder.

2. Wear a Pedometer 

Medical studies show that wearing a silly little pedometer pays off big for increasing your activity and shedding unwanted pounds. The Centers for Disease Control think they may be the answer to the growing U.S. waistline. Set your step goal at 6,000 - 10,000 per day, and find ways to add steps to your day.

3. Find a Walking Buddy 

When you know someone is waiting for you it helps to keep folks motivated and on track. 

4. Keep a Walking Journal  

Track your walking minutes, steps, or mileage in a journal. Total your progress each week. Set a goal and you will find yourself out walking just to make those numbers add up.  

5. Join a Walking Club 

Walking clubs have a mission to simply  get everybody out walking. They welcome everyone to their events regardless of whether they are club members. But for even more fun and motivation -- join.

6.New Shoes and Walking Clothes 

When you have new walking shoes or new walking clothes, you are the opposite of all dressed up with nowhere to go. Get out and try them out!  Does hot weather make you wilt? Wear sweat-wicking clothes, a great hat, and a neck cooler for staying cool on hot walks. Naturally, new shoes always nag you to take them for a walk.

7.Walking Gadgets 

Like pedometers, any walking gadget can get you moving because you want to put it to use. Heart monitors, speed monitors, heart monitor watches -- all can make walking a little more fun and give you a reason to get out the door.

8.Do a Virtual Walk Across America 

Track your walking minutes, miles, or steps and color in the trail segments as you do a virtual walk from Atlantic to Pacific on the American Discovery Trail. Seeing the visible progress you make will keep you committed to walking.

9. Choose the Right Time 

What is the best time to walk? Many people find that if they commit to early morning walks, fewer distractions pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day -- that should be your walking time. To stay motivated, analyze your habits and choose the time that works best for you.

 

           Tips for Preventing Holiday Weight Gain


• Take it a day at a time. Strive to balance out your calories over the day or at least over a couple of days. If you'll be consuming extra calories at a social event in the evening, make adjustments earlier in the day. Focus on fruits and veggies, and add some lean protein and high-fiber grains to keep your appetite in check.
• Spurn the party snacks. Don't waste your calories mindlessly munching salty or sugary snack foods. Save them for the big event - dinner and dessert.
• Be selective. Buffets don't have to be all you can eat. Survey the offerings. What looks too good to pass up? What can you live without? Focus on what you'll enjoy, not how much you can squeeze on your plate.
• Decorate your plate. Fill half to three-quarters of your plate with colorful raw veggies, fruits or items that have these as their main ingredient. You know creamy sauces and cheesy toppings are going to add calories, so take smaller portions. Fill the rest of your plate with lean meat, shrimp or other seafood choices.
• Mind your manners and your portions. At sit-down affairs, graciously sample all foods - for your own experience and to please your host. However, you don't have to clean your plate to demonstrate your appreciation.
• Practice discretion. Identify the added calorie culprits, such as cheese or cream sauces and fillings, and discretely move some or all to the side of your plate. You'll still get the flavor just not all the unnecessary calories and fat.
• Plan for indulgence. If you want to indulge in a homemade holiday treat or luscious dessert, ask yourself what you're willing to give up in exchange - something at lunch or dinner, or your afternoon snack? Or are willing to put in the extra time at the gym?

Pumpkin  is one of the vegetables which is very low calories;  provides just 26 cal per 100 g and contains no saturated fats or cholesterol; but is  a rich source of dietary fiber, anti-oxidants, minerals, vitamins.  

Pumpkin is often recommended by dieticians in controlling cholesterol and weight reduction programs.