This
holiday season buck the trends and avoid the Seasonal Seven (the
average weight most of us will gain between Thanksgiving and the New
Year). That’s one trend you don’t want to participate in! Learn tips to
help you get through the season without gaining weight.
The holiday season is undoubtedly a time for rejoicing. Unfortunately,
the average adult does a little too much celebrating during this time
of year, which leads to extra baggage when the New Year rings in.
Festivities that include indulging in extra helpings, snacking on
seasonal treats, and little to no workout time all contribute to the
increase in dieters in January.
So, this holiday season buck the trends and avoid the Seasonal Seven
(the average weight most of us will gain between Thanksgiving and the
New Year). That’s one trend you don’t want to participate in!
Even though this time of year may bring upon additional stresses and
challenges, there are ways to find balance and maintain a healthy
lifestyle. Though at times it may seem impossible to bypass the
season's traditional foods, there are many ways to partake in the fun
without increasing your pant size. 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 word of the season. It’s the secret to achieving a
fun but also healthy holiday time. 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 weight AND also partake in all the fun of this
time of year. 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:
• 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.
• If you work in an office setting be prepared for the deluge of guilty
treats your co-workers and other business associates will graciously
want to share. Stash your own healthy snacks in your desk so you won’t
be tempted to overindulge when your grumbling stomach demands a 3:00
snack time.
• 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.
• When attending a holiday function, try to eat ahead of time to lessen
your hunger. If the party is in the evening, eat breakfast, lunch and a
snack before hand (just as you would on any other day). Since you have
eaten meals earlier in the day, you’ll be less tempted to go overboard
and eat everything in sight. However, if you instead 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.
• 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.
• At holiday dinners, skip the gravy, dressings, and high-calorie condiments.
• 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.
• When at a party, scout out healthy food options rather than doing a
grab and run on all the unhealthy selections. 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.
• 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.
• 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.
• 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.
• Don’t linger at the buffet or in the kitchen. If you loiter in close
proximity to all the guilty temptations, you’ll struggle to keep from
unconsciously shoveling food into your mouth.
• Focus on socializing. Remember one of the great things about the
holidays is spending time with friends and family. During get-togethers
spend the majority of time sharing conversation instead of sharing
desserts.
Hopefully these tips will help you find a balance between staying fit
and also enjoying the fun of the season. Remember, moderation is the
key. Have a great holiday season!
