Stability Ball Crunches
I truly enjoy the holiday season, as most people do. The holidays are time to reconnect with family and friends and a time where we give thanks and show our appreciation to others. From Thanksgiving to New Year’s, decadent foods; such as desserts, soulful dishes, and drinks are generally the major focus of most gatherings. These events in themselves are great; however, for those who are trying to maintain a healthy lifestyle, this time of year can be quite a challenge. Those who have tried to stick to a healthy nutritional plan and regular exercise routine during the holidays can tell you that it seems virtually impossible. For those who are committed to Living Fit, I highly suggest that you have strategy in place during this holiday season. Here are seven tips for keeping things under control.
Don’t go to the party hungry.
Going to that office party or Thanksgiving dinner on an empty stomach is not a smart move for someone trying to maintain a healthy weight. Remember one of the keys to eating well is eating light and eating often. This helps maintain your blood glucose levels. When these levels drop too low, your body will often crave sugars and fats. Holiday gatherings are prime hangout for foods high in fat and sugar. Eating something light prior to attending the party will help moderate the craving for dishes high in fat and sugar.
Watch your portions
Moderating portions sizes are a fundamental tip in managing your weight. Overeating can be a major contributor to excessive weight gain and it starts with controlling how much goes in. When standing over that wonderful holiday spread, think small portions. Using a snack plate instead of the large dinner plate and limiting yourself to one serving can go a long way to helping you stay on track. Remember, if eat before you arrive you’ll likely only stick to small portions.
Limit high fat items
The large majority of foods purchased in grocery stores have nutritional labels indicating how much fat is in the product. The dishes, desserts, and drinks at holiday gatherings don’t have these labels so we have no way of knowing how many grams of fat we are consuming. If the food is fried, creamy, oily, cheesy, or buttery it’s a good chance its high in fat and sugar. Try your best to limit your intake of these items. Not sure what’s in the food you are consuming? Use mypyramid.gov or nutrition.gov for more information on what’s in the foods you are eating.
Take the focus off the food
This is a great tip if you are the host of a holiday party this season. Who said you have to have an enormous spread of foods at your holiday gathering. Instead of having a holiday dinner, you can host a gathering centered on other activities that encourage physical activity; like a Wii party. Or perhaps you can host an appetizer or dessert party with small portions.
Bring a healthy dish
If you are going to a gathering or potluck where you know the chances of finding something healthy are slim, bring a healthy dish or two with you. This will ensure that there will be at least something you and others can eat and enjoy without any guilt. For all others trying to maintain their weight during the holidays, you’ll be a hero.
Plan time for exercise
During the holiday season we can easily attend a handful of parties, dinners, and other events. On top of that we may also spend hours shopping, visiting family members, and other tasks that will populate our calendars. Another key factor in maintaining a healthy weight is regular physical activity and exercise. Schedule some time for a quick workout at the gym, a brisk walk outside, or even a group fitness class. Not only will the activity help you burn extra calories, exercise may also help to manage any stress from the holiday season. Want more info on how exercise reduces stress? Click here
Be realistic
Many of us often fail at managing our weight over the holidays because we are not realistic about what we can achieve during this time. I highly suggest that instead of trying to lose pounds during the holidays; simply try to maintain your current weight. Approximately 3500 calories are equal to one pound of fat. So losing one pound of fat requires a deficit of approx. 3500 calories through moderating food intake and exercise. During the season when we will be super busy, eating out, shopping, and more it will be quite a challenge to see losses. Being realistic in what you can accomplish, eating in moderation, and following the previously mentioned tips will help to keep you on track during the holiday season while still having fun and not feeling guilty afterwards.
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