Did you know that the average American gains 1lb over the holidays according to wikipedia? Some studies have even gone so far as to state an average gain of 7-12lbs over that period. This weight gain has also been shown to become permanent from one season to the next. You could be adding 1lb for every adult year that you have celebrated the holidays. You can do the math. With Thanksgiving and Christmas fast approaching, I felt obligated to write this blog post. I know many of my clients struggle with this and often times it is noticeable. The holidays are a time to give thanks and enjoy time spent with the family. By no means, am I telling you not to have a good time and enjoy this season. Here is D Watts' guide to avoid gaining those dreaded holiday pounds. These are not ranked by importance!1. Leftovers- I know that leftovers are plentiful with my family! If you are the one doing the cooking, try to unload as much food to your guests as possible. If that food stays in the house, you will eat it! If you are the guest, keep the leftovers to a minimum! The longer that you continue to snack on the leftovers, the longer it takes you to get back to your normal eating routine. Leftovers are one of the best things about the holidays but be smart and cautious.
2. Don't pig out- If you eat 5 meals a day normally, don't eat 8 during the holidays! Even if they are just snacks at a minimum of 300 calories, then you just added 900 calories to your daily intake. You know what it takes to burn 900 calories? Just because there is an abundant amount of food doesn't mean you should become a garbage truck.
3. Portion control- This is critical! Don't build a mound of dressing on your plate! You can taste everything in moderation. Make sure not to eat until you are overly stuffed! You know what portions that you are used to. Don't increase them over the holidays.
4. Cut back on dessert- Enough said!
5. Stick to the turkey- If you have to eat in excess, make it protein! Don't overload on all the carbs unless you plan on running a marathon the next day. The turkey might make you sleepy but you can't eat while you sleep. Turkey, ham, or whatever the protein source is usually lean. I say usually because I have seen some interesting recipes.
6. Alcohol consumption- You are already adding calories with the food. Don't continue to add calories with alcohol (empty calories at that)! This could be the thing that takes you over the limit into the red zone. Portion control is crucial when drinking as well.
7. Don't be lazy- For some reasons, the holidays give people a reason to be lazy. Don't take two months off from working out for the holidays. If you want to take 5 days or so off, fine! Keep those workouts coming to keep your body burning calories! If you don't workout, the holidays are a good reason to start.
8. Travel well- I often get asked, "What do I do when I travel?" Traveling is hard and it takes you out of your comfort zone, but should not be an excuse. Pack your workout clothes with you. Find a gym, park, or just workout at the family members home where you are staying. Somebody other than you in your family exercises.
9. Partner up- Partner up with another family member that is dreading the holidays because of weight gain. Partner up with the husband/boyfriend, wife/girlfriend, or childhood friend. Be each others trainer or motivation to keep the weight off. Partner up to go for an early morning run or go to the local gym. Give yourself a maximum amount of food that you eat or how many times that you eat. If you know Aunt Carol's casserole is fattening and she brings it every year, stay away from it!
10. Stop online shopping- Get up, get out, and do your shopping! Walking around the mall burns calories. Sitting in front of the computer doesn't! At least, not nearly as much as walking does:). I love online shopping as well to avoid the holiday rush. When it comes to weight gain, every little bit helps.
These are all easier said then done but will definitely help you to not be part of the statistic. Do your best to follow these simple steps and you will thank me for it later. Especially, when you see all the new year resolution peeps. I hope everyone has an amazing holiday! We all have a lot to be thankful for. As always, Be functional, Be inspired, Be transformed, BeFIT Chicago!!
