by Tami Raco Health/Nutrition Coach and Personal Trainer
As the holiday season is upon us, many of us struggle with finding balance in enjoying all of the festivities and not gaining weight. The average American typically gains 8 lbs. between Thanksgiving and New Year! In addition to all of the holiday favorite foods many struggle maintaining their current exercise regime. The hustle and bustle of the season can add more stress and less time and cutting out from your regular walks or workouts. The extra stress can cause emotional over eating.
Tips to help you enjoy the season and ward off the unwanted fat gain.
•Stick to your regular routine. Make a commitment to keep consistency with your eating, sleeping and workout schedule. Don’t allow a few holidays to derail weeks or months of your progress. Get to bed at your normal time, don’t blow off your workouts and plan/prepare your meals as a normal day.
•Watch your alcohol intake. Alcoholic beverages contain “empty calories,” offering little to no nutritional value and contributing to excess weight gain. Try having a seltzer with a lime twist or a glass of water between alcoholic drinks to help cut calories and remain well hydrated.
•Eat a small, healthy meal before party time and drink plenty of water. It’s a common misconception that you will lose weight by skipping meals. The truth is your metabolism slows down causing you to store body fat if calories are too limited for too long. Another negative result is that you are more likely to binge later at night resulting in greater weight gain.
•Don’t stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you, instead, move, mingle and socialize with friends.
•If you’re hungry at the party, reach for the vegetables or protein. If you do host a party have plenty of water and low-calorie snacks available. Try to include good quality protein and limit your processed carb intake. If you are attending the party bring a plate to share of something you would like and is healthy.
•Set goals and keep a food diary. Plan your weekly food intake and calorie count to include those treats or Christmas cookies in your diet — in moderation, of course. Don’t totally avoid sweets and holiday food; just plan for it and eat more fruit and vegetables during the week to allow for this. With this plan you can also avoid the guilty feeling afterward that can add to your stress level.
•Try to stay consistent with your workout routine. Don’t fall prey to the excuse that you’ll get back on track after New Year Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. Seek out a professional to help you with your program if you need motivation.
•Remember its holi-DAYS not holi-WEEKS. If you fall off track at an event or a meal just get back on track.
Follow these tips and maybe this year’s New Year’s resolution won’t include dropping unwanted holiday weight.
