Even
though we are in the midst of “the most wonderful time of the year”, for some
it is not so wonderful due to increased stress and the usual weight gain.
Did
you know studies show that the average American gains 1-2 lbs over the holiday
season? This usually becomes permanent baggage and year by year
contributes to being overweight or obese later in life.
It’s probably unanimous that no one wants to
be on a strict diet during the holidays. Instead we would like to enjoy the
bounty of our traditional favorite foods. So how can we still enjoy the
holidays without gaining extra holiday cheer? It’s actually not so hard
with a little planning and good decision making.
Check out the following 12 tip and strategies
below to avoid holiday weight gain.
Start your day off with protein.
Eating a
protein-rich breakfast will help you fill full longer, help stave off unhealthy
snacking, and give you more energy for your daily demands. Plus you will be more likely to complete that
daily exercise goal you may have been putting on the back burner.
Work off the stress.
If you are
like most people, the stress of the holidays inevitable gets to you. If you are feeling the pressure and anxiety of
the holidays, take it to the gym.
Studies have shown that it will not only relieve your stress of the
moment or day, but also help you control anxiety when faced with stressful
situations down the road.
Make fitness as convenient as possible.
The holidays
can be some of the busiest time of the year, so make your fitness routine
convenient as possible. This way you can
stick to your goals when your schedule is tight. Have a backup plan when you can’t make it to
the gym. Try a body weight workout you
can do at home or some exercise DVDs.
Any workout is better than no workout.
Find exercise in your daily activities.
If you can’t
find time to hit the gym, make sure you incorporate as much activity in your
day as you can. Park further away, ride
your bike to work, find ways to stay active with your daily chores. The key is to move as much as possible, avoiding
a sedentary life.
Be an early bird.
You most
likely will have little to no distractions during the early hours of the
day. Start your day off right by getting
your blood flowing and knocking your workout out early. The evening trip to the gym is sometimes
challenging after a busy, stressful day.
By scheduling a morning workout not only with you have more energy throughout
the day, but you will less likely skip your workout.
Make a plan and put it in your calendar.
Determining a
weekly or monthly workout plan by writing it down makes it official and more
likely that you will stick to it. Also
by writing out your workouts you can plan ahead for stressful and less
stressful days. For example, if Mondays
are too busy, make it a rest day. If you
have more time on Saturday mornings, make it a longer workout.
Walk and Talk.
Try
multitasking to fit in some exercise on a tight schedule. Instead of sending an email, pick up the
phone and make a call while you walk around.
Walking 1 mile can burn roughly 75-85 calories, depending on your speed,
weight, and gender. Cell phones offer
the convenience of moving around, so take advantage of it.
Grab a workout buddy.
Enlisting a
friend or spouse will keep you motivated and consistent. It is harder to cancel on someone who is
counting on you. Try pairing up with
someone with similar or even a higher fitness level than you and is also reliable. This will help push you a little bit.
Join a team.
Joining a
sports team usually takes minimal time out of your schedule. Not only will you be working out with a
greater intensity, but will have fun doing it.
Look into a local community basketball, flag football, or soccer
team. Your weekly game can be a fun
hobby that takes the “work” out of your workout.
Include your whole family.
Instead of
taking time away from your family for your workout, bring them along. Try going on a hike together or going to a
gym to play some active games like tag, relay races or some other creative
competition. You could also go to a
local park and do a “playground workout” while your kids play.
Give and Take.
It is nearly
impossible to avoid all the holiday temptations, and you shouldn’t completely. However, you shouldn’t jeopardize good health
either. Make sure you are making up for
the extra calories with extra workout time, or less food and treats on the next
meal. Be mindful of your extra calories,
so you can make up the difference.
Invest time and money.
Making an
investment in a new workout class or exercise hobby will help you stay on track
and make your fitness goals a priority over the holiday. There are countless options from Zumba to
Pilates, kickboxing, or spin class.
