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This holiday season don't be trendy—avoid the Seasonal Seven (the average
weight most Americans gain between Thanksgiving and New Year's). That's one
trend you don't 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. Don't worry! 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 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 don't eat) and how much exercise you do (or don't
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. 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.
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 aren't 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.
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.
7. When presented with a large variety of food options, it's 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. 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.
9. Avoid wasting calories on alcoholic beverages. The average alcoholic
drink contains 150 to 200 calories per glass. Indulge in just 2 to 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.
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 won't 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. For additional holiday fitness tips,
visit
www.workoutsforyou.com. Remember, moderation is the key. Have a great
holiday season!
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.
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