How To Avoid Holiday Weight Gain
by Lynn Bode
This holiday season don’t be trendy –
avoid the Seasonal Seven (the average weight most Americans gain between
Thanksgiving and New Year’s). That’s one trend you don’t
want to participate in!
Since the holidays are traditionally a time for fun
and indulgence, you probably prefer not to think about fitness between
Thanksgiving and the New Year. Don’t worry! The festivities
don’t have to be eliminated or avoided. You can have a fabulous
time while also maintaining your weight and your fitness regimen.
Moderation is the secret to achieving a fun and also
healthy holiday season. There are two typical approaches to the seasonal
festivities: 1) throw all healthy habits out the window and indulge
in every guilty pleasure 2) starve and binge approach (for example,
you eat nothing all day long to allow yourself to overindulge in party
food). Of course, neither approach is successful at maintaining a
healthy, fit lifestyle throughout the holiday season.
As mentioned above, the key is found in moderation.
With a moderate approach both to what you eat (or don’t eat)
and how much exercise you do (or don’t do), you can avoid packing
on extra weight AND also partake in all the fun of the season. So
this season, get a head start on the New Year instead of starting
January with extra pounds to lose.
Here are some tips to help you during those hectic
holiday weeks:
1. Create a plan ahead of time.
Before the holidays sneak up on you, create a plan for incorporating
fitness and good nutrition into your daily routine. Evaluate your
holiday schedule and then determine how much time you will realistically
have available to devote to working out and/or eating healthy meals.
2. Don’t put your fitness goals on
hold until the New Year. If you can’t exercise as often
during this time period as you normally do, adjust appropriately.
Don’t use the excuse that since you don’t have time for
your full workout you just won’t workout at all. Instead accept
your limited availability and simply reduce the frequency and/or duration
of your exercise. It’s much better to cut your fitness time
in half than to completely eliminate it.
3. On the day of a party, be sure to eat
regularly all day long. If the party is in the evening, eat
breakfast, lunch and a snack before hand (just as you would on any
other day). Once you are at the party, go ahead and indulge in some
of the fun, delicious foods. Since you have eaten meals earlier in
the day, you probably will find that you aren’t tempted to go
overboard and eat everything in sight. However, if you starve all
day long attempting to save up all your calories for the party, you
will be so famished by the time it begins that it will be difficult
not to overeat.
4. Schedule your workouts. Mark
them on the calendar and set-aside time to complete them. Consider
them as important as any other appointment or event you have marked
on your calendar.
5. When at a party, start by eating some
of the healthy offerings. For example, vegetable sticks (without
dip), fruit pieces, plain chicken pieces, etc. Then move on to some
of the less healthy (but yummy) offerings. You will be less likely
to overindulge on these foods if you have already filled-up on some
of the healthier items. Yet, you will not feel deprived or unsatisfied.
6. On days that you really lack motivation
or simply do not have time for your complete exercise routine, commit
to do just 10 minutes of exercise. You’ll probably end up doing
more than that once you get started. Even if you only end up completing
10 minutes, that is still a lot better than zero minutes.
7. When presented with a large variety of
food options, it’s tempting to want to eat everything.
Rather than eating one large slice of chocolate cake or a huge plate
of meatballs, select a sampling of bite size pieces of several of
the desert or appetizer offerings. This way you get the enjoyment
of trying many different foods without overeating.
8. Exercise at home. You’ll
be more inclined to follow-through on your exercise commitment if
you don’t have to drive somewhere to do your workout. Plus,
you won’t waste any time on driving, parking, the locker room
or waiting to use equipment. Working out at home requires very little
equipment (it even can be equipment-free) and is quite inexpensive.
9. Avoid wasting calories on alcoholic beverages.
The average alcoholic drink contains 150-200 calories per glass. Indulge
in just 2-3 drinks and you’ve drunk the equivalent calories
of an entire meal. If you partake in these beverages, choose wisely.
For example, instead of having a full glass of wine, try mixing half
a glass of wine with sparkling water or with a diet soda. This will
help cut your calories in half.
10. When running errands or shopping,
be sure to pack some healthy snacks to have on-hand. Then after you
work-up a big appetite, you won’t be tempted to grab something
at the mall food court or the fast food restaurant on the way home.
Hopefully these tips will help you find a balance
between staying fit and also enjoying the fun of the season. For additional
holiday fitness tips, visit www.workoutsforyou.com.
Remember, moderation is the key. Have a great holiday season!
Lynn Bode is a certified personal trainer specializing in Internet-based
fitness programs. She founded Workouts For You. Workouts For You provides
affordable online exercise programs that are custom designed for each
individual. Visit: http://www.workoutsforyou.com
for a free sample workout and to sign-up for their monthly fitness
newsletter.
Fitness professionals, visit: http://www.trainerforce.com
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