Weight Gain this Christmas
'Tis season to be jolly, but unfortunately,
the Christmas turkey is not usually the only
thing that gets stuffed over the holidays. These
tips will help you enjoy your Christmas festivities
without putting on extra pounds.
1. Know the facts
The average turkey dinner contains more calories
than the average adult needs in an entire day
(for many, it's almost double the amount they
need in a day). It can also contain the amount
of fat grams required for an entire week, according
to the American Council on Exercise. CNN reported
that the average North American adult gains
7-10 pounds over the holiday season.
Don't be a statistic! When it comes to weight
gain, imagine you are going into battle. Be
prepared. This is a mental-emotional battle,
so be on guard and remain proactive
2. Focus on the reason for the season
If you keep your focus on the reason for the
season, you'll focus more on faith, family and
thankfulness rather than feasting. This holiday,
keep the primary focus on thankfulness, rather
than feasting. Think of the food as a periphery
item, a fringe benefit.
3. Enjoy the company
Enjoy the company. Are you getting together
with family and/or friends? Celebrate relationships,
take pleasure in the conversations, play games,
start a new tradition
. just be together.
4. Practice your refusal skills
What will you say to turn down Aunt Edna's
gravy soaked butter biscuits? What will you
say when you are subjected to peer pressure
to eat? How will you handle comments like, "I
worked so hard to cook this!" and "Is
that all you're going to eat?" Practice
your responses. If you don't feel comfortable
telling people that you are trying to trim up,
perhaps a health-related excuse will be more
comfortable. Who's going to argue with "I
want to reduce my cholesterol so I don't have
a heart attack."?
5. Eat Slowly
Remember, it takes the stomach about 15-20
minutes to signal the brain that it is full.
By then, we've usually overeaten, especially
during the holidays. Eat slowly, savoring every
bite. Tell yourself that if you are still hungry
15-20 minutes after you finish what is on your
plate, you can have more -- again, in moderation
Yes, you can gorge yourself like a gluttonous
pig, but you don't want to! You have the right
to eat to your heart's content -- and then some.
You can pile your plate as high as your chin
and dig in! You CAN eat until you make yourself
sick. But, is that what your WANT? Make this
decision before you fill your plate.
6. Small portions
Want to taste it all? Then do just that; taste
it. Just because you want to enjoy all of the
foods served during your family's dinner doesn't
mean you need a full serving of each dish. Take
enough to allow yourself one or two bites of
each item. Serve yourself slightly larger portions
of low fat items and turkey.
7. Don't skip dessert
Don't skip dessert. If you deprive yourself,
you may be setting yourself up for greater temptation.
Eat dessert, but take a small portion. Again,
savor every bite. When you are done, say "That
was delicious!" instead of "I wish
I could have more."
8. Don't hang out by the food
If you park yourself in front of the hors
d'oeuvres, you just may graze yourself an extra
300 - 1000 calories before you even sit down
to dinner. If you must eat before the meal,
pick a few low-cal items, put them on your plate,
and move far, far away from the food.
9. Drink water
Make sure you always have a glass of water
in your hand. Your hands and mouth will be occupied
and it will help to fill up your stomach a bit
so you don't overeat.
10. Limit your alcohol consumption
Alcohol provides "empty calories"
and no nutritional value. Every drink should
equal a serving of carbohydrates. If you feel
pressured to drink too much by your family,
make other holiday arrangements!
One day's worth of overindulgence has the potential
to balance out one to two week's worth of workouts.
(Think about it this way: 3,500 calories equals
one pound.) Remember all of that hard work and
sweat? Make sure it was worth the effort. Think
of all of your progress and hard work while
you are serving out your portion sizes on your
plate. What you put into your body during the
Christmas festivities just may make all the
difference in what dress size you will wear
for New Year's Eve celebrations.
Look for more tips online at http://www.SuccessfulFitness.com
Melinda Rice is a personalized fitness
and lifetstyle coach.
Workplace Wellness www.SuccessfulFitness.com