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Enjoy
The Holidays Without Gaining Weight
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by: Lynn
Bode
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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!
About the author:
Lynn Bode is a certified personal trainer
specializing in Internet-based fitness programs.
She founded Workouts For You, which provides
affordable online exercise programs that are
custom designed for each individual. Visit: http://www.workoutsforyou.comfor
a free sample workout. Fitness professionals take
your business online, visit: http://www.trainerforce.com
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