Here it comes. ‘Weight Gain’ season starts now and will run straight through New Year’s.
The next two months will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours.
Now is the time to act! Once the whirlwind of holiday activities start, you’ll be too caught up to put a plan into action.
So in this moment of clarity, this calm before the storm, outline a plan that will save you from unwanted pounds but allow you to enjoy your friends and family.
1. Exercise is the first thing to go when people get busy. This year do something drastic and obligate yourself to exercise. Promising to yourself isn’t enough; you need to promise to others so that you won’t drop the ball.
2. Join a class: We’ve found that you simply won’t be as effective on your own during the busy holidays, so join a class. Find something challenging that gets your heart rate elevated and incorporates strength training.
3. Find a serious exercise buddy: Some friends can be the biggest help while others end up pulling you down. Choose someone fun and reliable.
4. Get your spouse/friend/family involved: what a great way to spend time together during this busy season, and support each other in your shared quest for fitness. Choose an exercise activity that you both enjoy and set a schedule.
5. Journal: Write down your goals, keep them where you will see them often and record your progress. Set a sensible plan and stick to it.
6. Don’t use the holidays as an excuse to overeat: Portion size is very important. Enjoy a smaller serving and decide on a few fattening treats to cut out this year. Swap the cookies for some veggies and a little dip.
7. Don’t bring unhealthy foods to the office: Your co-workers don’t need another cake and you don’t need to take home the leftovers. How about a fruit and veggie basket?
8. At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Drink water with your meal and keep alcoholic beverages moderated.
9. At no other time in the year are we faced with so many sweets. Try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.
10. Commit to working with a fitness expert: The perfect solution for consistent, challenging and effective workouts. You’ll get the attention and assistance that you need to power through the holidays in better shape than ever.
If you truly want to enjoy the holidays without added pounds, it is all in your hands. The keys are your mindset and having contingency plans. Make a conscious effort to moderate the junk, grab a few healthy alternatives, and don’t forget to exercise!
Justin Thacker is a dietician, trainer, and owner of Human Health and Performance Laboratories, also known as The Lab Gym in St. Louis. www.labgym.com