Say NO to holiday weight gain!
It’s
that time of year again.... Holiday season is in full swing! It began
on Halloween: with all the candy we passed out and what we “sampled”
along the way. Then we prepared for Thanksgiving: with turkey and
stuffing and pumpkin pie. Did I mention the drinking that was involved
too? Now, the holiday season kicks into full swing with Christmas and
New Years around the corner: tis the season for parties, rich food,
sweets and plenty of drinking.
You
get caught up in the sparkling lights, the pretty snow, the shopping
frenzy, and the fun of the holiday season. Suddenly you find that
managing your weight and sticking to your exercise program easily slides
down to the bottom of your priorities. After all, sampling sweet treats
and browsing for the perfect gift can easily distract you from the
treadmill.
Holiday
noshing can be fun, but it doesn’t mean throwing away your healthy
habits! How do we get through this season without gaining weight? It’s
not as difficult as you might think. It just takes five simple steps
that I will share with you.
#1) Exercise in the morning.
Do it before the day gets away from you and your too tired or too busy
to think about the weights and treadmill. Working out first thing can
help ensure better behavior all day long. Get your workout done in the
morning instead of being derailed by evening holiday hoopla. Researchers
found that when women worked out in the a.m. they not only moved more
the rest of the day, but they also responded less to pictures of
tempting food compared with the days they didn't do a morning workout.
#2) Just say “No”.
I find that I can easily tell my kids that “NO” (and I am
sure for those of you who have kids you know exactly what I am talking
about!), so why not tell yourself “no”. Willpower is like a muscle: Work
it and you get stronger. Select healthy first! Really
stick to consuming your proteins, fruits and vegetables each
day-keeping nourished with healthy food helps avoid those excess sugar
highs and energy lows that can make you tired and depressed. Many times
we eat foods or have seconds just to please the hostess or cook.
Politely say "No thank you. Everything looks delicious, but I think I’ve
reached my limit".
#3) Don’t go without eating the day of the party.
Cutting back all day so you can indulge at an event that night only
sets you up for a pig-out. Why? You're freaking starving! It's easy to
get out of control when you're faced with high-calorie choices. Be sure
to eat your three squares and a couple of snacks. Aim for lots of fruits
and veggies, whole grains, and lean protein. Be picky- peruse the
buffet before you load your plate to avoid foods you don't really want.
#4) Drink water!
Did you know that we often mistake thirst for hunger? Think of your
body like a plant- you need water to thrive. So, strive for drinking
eight cups of h2o a day. Do your best; this is hard for everyone, so
setting a lofty goal will push you to probably get in at least half. I
can tell you that carrying a water bottle with you at all times can
help.
#5) Proteins, fruits and veggies are the way to go!
Always bring veggie trays to parties and try to fill up on veggies
first at any meal. Be sure to bring the veggies you like and that you
will eat. You probably won’t be the most popular guest, but who cares?
You are on a mission! When January rolls around and you are looking fit
and toned, it will be all worth it. And who knows, some people may
actually thank you for offering the only healthy option. Also, protein
is a great way to boost your metabolism with the food you eat while also
making sure you feel full at the end of a meal. You can always bring a
protein tray in addition to the veggie tray you’ve already prepared. Go
for seafood or lean poultry first. Chilled shrimp trays are always a
great place to start, and grilled skinless chicken skewers are nice as
well. Adding protein puts you back on top. Vegetarian or vegan? No
worries. Edamame, nuts, seeds and hummus platters are high in protein
and equally delicious.
By
following my tips you’ll be on your way to a ripped and healthy holiday
season. Don’t beat yourself up if you fall off the wagon once or twice.
Dust yourself off and get right back up. The key is to be mindful of
your eating and to get your body moving every day.
Wishing you a very happy and healthy holiday season!
xo,
Rachel
