My top 10 secrets to avoid gaining weight over the holidays
By Thea Shoemaker 11/20/2008
Everyone is concerned about gaining weight over the holidays. Studies show the average adult gains anywhere from 8 to 15 pounds during the winter holidays.
I’ve created a list of my secrets to not gaining a pound this year. Who knows, you may even lose a little if you really follow what I say. Here’s to a healthy holiday season!
Exercise in the morning
It’s a fact: the best time to exercise for weight loss (and most importantly, fat loss) is in the morning on an empty stomach.
Drink water
I know I always talk about the importance of water, and here I go again. My secret: drink a glass of water before eating anything. This will help you digest your food better, and you will feel full sooner. The added benefit of drinking water during the holidays is that it helps keep you from getting too tipsy at holiday parties.
Eat what you want
I know this sounds crazy, but trust me when I say do not deprive yourself of anything, especially this time of year. I’ve found that if your diet is too strict, you’ll end up craving the ‘bad things’ and will probably end up overindulging. Having less of the real thing is better than depriving yourself. I’m not suggesting you eat a whole pumpkin pie, or stash the See’s candies and eat them all yourself. Instead, have one slice of pie after your turkey dinner.
Do 30 to 60 minutes of cardio a day
Do a nice long cardio workout most days of the week. This could be anything you enjoy — dancing, walking, biking, anything that gets your heart pumping and body sweating. The average 150-pound adult burns eight calories a minute walking at a somewhat fast pace.
Get a good night’s sleep
Most of us need eight hours of sleep. If our bodies are well rested, our immune systems are stronger, we feel better, and we’re more likely to exercise.
Train for an event — my favorite!
If you sign up to do a 5K or a marathon, you know you have a definite goal (the race!) to do and will be more mindful about exercise and eating.
Plan ahead
If you know Thursday night is the company Christmas party and Saturday is dinner at Mom and Dad’s, schedule workouts for those days. Make sure you extend the cardio workout if you know the food is going to be good.
Take advantage of winter activities
Snowboarding and skiing are the first things that come to my mind when winter hits. Both require a certain fitness level and are excellent activities to motivate you to stay fit.
Measure your progress
Weighing in every week is sure to keep you on track. Pick one day a week that you hop on the scale, and make sure you stick to it. I’ve always found that waiting to weigh past one week allows too much room for error.
Remember: you’re worth it!
This is the most important secret. Always take care of yourself: eat to nourish your body, not satisfy or medicate. Know that you hold the key to your own health and well-being. If you don’t take care of yourself, no one else will do it for you.
Thea Shoemaker, CPT, is the owner of TS Fitness Systems, a personal training business located in the Oxnard beach community. Contact Thea by phone (805) 985-7867 or e-mail ts_fitness_systems@yahoo.com, or visit her on the Web at www.tsfitnesssystems.com.
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