Tis the Season for warm apple luscious apple pies, the sweet cinnamon smell of candied yams, slow baked tender, fall off the bone turkey, pumpkin spice EVERYTHING, and last but not least an extra weight gain of 4-6lbs.
On average the weight gain is only 1-2 pounds during the season. However, people who are already over weight tend to gain 5-6lbs more.
WE ARE LIVING IN AMERICA WHERE THE AVERAGE PERSON IS OVERWEIGHT
More than one-third (35%) of adults are considered to be obese.
More than 1 of 20 (6.3%) have extreme obesity.
Almost 3 in 4 men and women (74%) are considered to be overweight or obese.
So, what exactly does all this mean? This means that most of us living in the states will be gaining 5-6 pounds during this season.
I’m sure during the holiday season 99% of America will beat anorexia!
With proper planning and preparation from the best fitness coach in the world (yours truly), we can beat this season with flying colors! WHOS WITH ME!?!?!
Tip #1 MAINTAIN DON’T GAIN!
If you have been working on weight loss throughout the year now is the time to set a goal of maintenance during the holidays. For three months, November, December, and January a worthy goal would be not to gain any weight during this time frame. Remember everything is good in moderation. Moderation does not mean every 24 hours.
Tip #2 EAT BEFORE YOU EAT!
We’ve all done it before. We will go on a “fast” before the main course meal. What tends to happened is that we eat faster and more content of food when hungry and this tends to turn into overeating. Eat well balance breakfast preferably higher in protein for satiety purposes. This can consist of egg whites, steel cut oats with fruit, and a couple of slices of avocado for a healthy fat. There you have it, protein carbs and fats!
Tip#3 HAVE SOME SELF CONTROL!
During our social gatherings we tend to eat recreationally because it feels like we are participating in the festivities. This is probably the worst thing one could do because your already full and now you fall into the trap of eating for the heck of it.
- Make ONLY one plate of the foods you really want.
- Eat slowly savoring every bite.
- Wen finished drink a tall glass of water or a non caloric beverage.
- FINAL STEP- BACK AWAY SLOWLY FROM THE FOOD.
Tip #4 BE MINDFUL OF LIQUID CALORIES!
What we drink is just as important as what we eat! Whether its eggnog or your favorite turn up holiday cocktail may be, be mindful of how much you are drinking. Its scientifically proven that the brain does not sense liquids the same way as food so its easier to over indulge with drinks.
Tip #5 BE ACTIVE!!!
If you didn’t pay any attention to anything else in this article please take heed to this tip. GET ACTIVE! Its easy, actually extremly easy to be sedantary during the season. With excuses like its to cold, or im to comfortable to move, or the imfamous I don’t have time are poor excuses. Get your brothers, sisters, mom and dad involved and make it a family event! Try this fun activity. Put on a christmas movie and everytime one of the characters in the movie says key words like Santa,Christmas, Holiday, you have and your family have to do an activity such as 10 push ups or 20 crunches. Who knows by the end of the movie you could have burned an extra 200-300 calories.
By: Reuben Brooks