This year, let’s avoid the Seasonal Seven (average number of pounds people gain between Thanksgiving and the New Year) by planning ahead! Use these strategies to participate in the festivities without gaining weight!
Don’t wait until the New Year to work on your fitness goals!
The most important component to your holiday weight gain prevention plan is to keep moving! Exercise not only reduces body fat and tones you up, it also raises your metabolism so that you burn more calories. Find a program that includes all five components of exercise–warm up and cool down, cardio, strength training and stretching–and that works every muscle group while helping you keep your heart rate in your target training zone. Start burning up to 500 calories with a 30-minute total body workout today and you’ll have a holiday body to be proud of!
Schedule those workouts! Including them on the calendar means that you consider them as important as any other appointment or event. And on days that you absolutely can’t squeeze your workout in, take a walk with family and friends either before or after that big meal, start up a game of touch football or put on some holiday music to dance to.
Don’t worry about losing weight. Focus on preventing weight gain.
Moderation is the key finding balance and maintaining a healthy lifestyle. Try drinking a 16 ounce glass of water before a big meal to fill your stomach and reduce the amount you’re eating. And whatever you do, don’t allow yourself to go to an event hungry. If you try to “save up” calories by starving yourself before a party, you’ll be so hungry that it will be impossible not to overeat. Instead, eat regular meals and have a small snack before you head out for the party.
Make your potluck dish a healthy option, something that will fill you up without all the fat and calories. Practice “plate portioning.” One half of your plate should be filled with vegetables and fruit, one quarter with a lean protein and the other quarter with a whole grain. Avoid multiple trips through the buffet line.
Remember that most holiday sweets come in at 150 calories per ounce. Eat just 10 to 12 spoonfuls of fudge or other goodies and you’ll gain a half pound of fat at one party!
Give yourself permission to enjoy a small plate of your favorite dessert. Take the time to enjoy it and savor each bite so that you don’t feel the need to sample everything.
Don’t waste your calories on alcohol. The average alcoholic drink contains 150-200 calories, so if you indulge in two or three of them, you will have consumed the equivalent calories of an entire meal! Once you’ve had a drink, switch over to club soda with a twist of lemon or lime.
Don’t forget to prepare yourself for the barrage of goodies that your co-workers and business associates will bring into the work place. Hide a few healthy snacks in your desk so you won’t overindulge during coffee break.
Take the focus off food.
Don’t allow food to become the centerpiece of your festivities. Focus on socializing instead. Eat slower and put down your fork between bites. Hang out with the talkers, not the eaters. Because eating is contagious, surround yourself with those who don’t overindulge.
The best thing about the holiday season is spending time with loved ones. Put family and friends at the center of your celebrations by planning lots of non-eating activities. Try a craft session for the kids, a family sing-along, or a holiday movie marathon. Focus on creating those special moments with your friends and family and youre sure to have a happier, healthier holiday season.
