Enjoy The Holidays Without Gaining Weight
by Lynn Bode
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 for a free sample
workout. Fitness professionals take your business online by visiting Trainer Force
Thanksgiving
The leaves are almost done falling and Thanksgiving is quickly approaching! Whether you are looking for fun crafts, great recipes, or costume ideas, you'll find it all here. Here are a few examples to get you started...
Family Matters Radio
FMR is a nationally syndicated radio program developed to help you live your best life, hosted by Caroline & Jacquie. No rants and raves - you get enough of that from your kids. Choose a segment below to begin listening!
Win Fun Stuff!
Missed the last couple of newsletters? Haven't visited for a while? This section highlights articles and crafts that have recently been added to FC...
