Holiday Fitness Survival Guide
Each holiday season, we struggle with the guilt that comes along with overeating. Thanksgiving is behind us...whew! But, now we anticipate more family holidays, which center around abundant food. That is not a bad thing, but if we are unwilling to control ourselves or we make excuses for eating too much, then we put our health and waistlines in jeopardy and ultimately model poor behavior to our children.
Why not agree to forego the guilt, the excuses, and the ultimate self-loathing? It is easier than you think. All you have to do is want it and then take responsibility for it. Here are eight holiday survival tricks to help you.
1. Eat small meals more frequently throughout the day, every day. This seems counter-intuitive, but it works. Eating every 2-1/2 to 3 hours will keep your metabolism fired up and you will be less inclined to bury your face in the party victuals.
2. Include lean sources of protein into your feedings. Protein requires more energy to break down and has a thermogenic effect on the body (it burns calories). You will crave fewer starches and find yourself with impeccable control at the parties and the marvel of other party-goers.
3. Why are you baking cookies and goodies...just to have them around your house? It’s okay if you enjoy baking, but ask yourself what will happen to these delectables once they are made. Keep only a few for your home, give lots away, or simply cut down on your baking (reducing your overall stress). Remember that sugar promotes body fat storage, depresses your immune system and adds to cravings.
4. No doubt, you will be consuming more calories than normal. In order to maintain your weight, you will have to increase your calorie-burning activity. Consult a qualified personal trainer to get evaluated for exercise and start a plan right away to carry you through the holidays and beyond.
5. Whether you're near the "Light Up Lakewood" refreshments or at a family party, mingle with the guests and position yourself away from the food. Find water and drink it almost exclusively. If there is alcohol, set yourself a limit (2 drinks) or do not drink at all, to prevent belly fat.
6. When at parties, reach for the smallest plate and load up on the fresh veggies and fruit if offered. Allow yourself one more trip with your small plate and pick a few goodies. Cleanse your palate with a few more veggies and water. Eating high-fat or high-sugar foods might taste great but is only temporarily satisfying. A fitter body will give you longer-lasting satisfaction.
7. Build in recovery: sleep! Sleep is essential; when we are lacking it, our bodies will automatically crave carbohydrates, making it very easy to add belly fat. Mark on your schedule a bedtime and stick to it. Keep a journal to stay accountable.
8. Go outside and play with your kids 20 minutes daily. Run around and be silly. Walk these beautiful Lakewood streets. Model fun exercise to them. You will unwind and bond.
Why not go through this season feeling happy, rested and thankful for your newfound fitness strategies?
Liz Donnelly is a proud member of the National Association of Professional Women, International Youth Fitness Association and many civic organizations. She is a family fitness specialist, an unrepentant nutritional hippy, and single mother of three. She is the owner, personal trainer, and IYCA-certified Youth Fitness Specialist for Training by Liz, LLC and runs a family fitness blog at www.FamilyFitnessGuru.com. For comment, email info@trainingbyliz.com.