by Lynn Bode
This holiday season donít be trendy Ė avoid the Seasonal Seven (the average weight most Americans gain between Thanksgiving and New Yearís). Thatís one trend you donít 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. Donít worry! The festivities donít 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 donít eat) and how much exercise you do (or donít 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. Donít put your fitness goals on hold until the New Year. If you canít exercise as often during this time period as you normally do, adjust appropriately. Donít use the excuse that since you donít have time for your full workout you just wonít workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. Itís 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 arenít 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. Youíll 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, itís 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. Youíll be more inclined to follow-through on your exercise commitment if you donít have to drive somewhere to do your workout. Plus, you wonít 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 youíve 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 wonít 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.
Remember, moderation is the key. Have a great holiday season!
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