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760-439-2FIT(2348)
2305 Vista Way
Oceanside, CA
92054
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Holiday Weight Gain….Need some tips?
1. Understand that a holiday is just one day!!!
Too often we hear people practicing negative self-talk. "I just can’t lose weight around the holidays," "I know I will gain 10 pounds between all the holidays -- it happens to me every year," or "I’ll just wait until January and then get back on track with my nutrition and exercise . "That’s inaccurate thinking. A holiday is just one day. You CAN enjoy a meal with the family and still stay on track with your goals -- just take it one day at a time.Remind yourself that it's only one day. Don’t allow your holi-"day" turn into a holi-"week"!
2. Spend part of the day outside instead of on the couch!!!
While watching holiday-time football has become an American tradition, try to get outside for part of the day as well. Go watch a local game, throw the pigskin around in the park or backyard with the kids. Have fun, just get your butt unglued from the couch at some point during the day.
3. Limit alcohol consumption!!!
Think of beer and wine as liquid fat. Alcohol has dramatic affects on the body’s metabolism and energy usage. If you’re a social drinker, try to limit yourself to one or two drinks -- and make them last. Avoid high-calorie mixed drinks that are full of sugar. Even better, skip the alcohol and order a tonic water or diet soda.
4. Drink more water!!!
One of the most important things you can do during the holidays is drink more water! Water flushes out toxins in the body, helps the body recover from dehydration caused by alcohol consumption, provides a feeling of fullness (eliminating unnecessary hunger), and will allow the liver to properly break down fat. Keep your "tank" topped off by drinking a glass every hour!
5. Choose one dessert not three!!!
Pumpkin pie, Christmas cookies, chocolate... the holidays are full of traditions with sweets. Enjoy them! But pick one.
Don’t feel like you have to eat everything on the table. Give yourself permission to enjoy all the holidays have to offer, then grab the platter of veggies!
6. Make exercise a family priority!!!
From cable TV, to video games; computers and the internet, our society has changed quite a bit in the last 100 years. Gone are the days of working on the farm from dusk til dawn. While we can enjoy all that technology offers, make time for a good walk outside. Bring the kids to the park. Take the dog for a run. By involving everyone you can have fun and teach the kids to "unplug" once in a while.
If you need help with Nutrition, you may call Lea for a Nutritional Counseling appointment (760) 439-2348.
www.nichd.nih.gov/new/releases/holidayweightgain.com
Holiday Weight Gain Slight, 2000.
Greely, S., www.efitness.com, Holiday Weight Gain, 2005
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