The holidays are well known for rich foods, overindulgence and partying. During this time, we struggle to keep our fitness and health goals in mind due to the constant temptation all around. Fear not health-conscious friends! We are here to help. Below you will find 7 tips on how to stay healthy during the holiday season, as well as, keep unwanted pounds off!
Any change we are trying to make begins with a plan. Research proves this fact. Grab a piece of paper and let's get started on your holiday party plan!
1) Control portion sizes! The human stomach has a capacity of 1 quart. As you begin your journey down the buffet line, picture the size of a chinese take-out container. This is the size of a quart of food. Your plate should not exceed this amount.
2) Easy on the sugar and baked goodies! Americans are infamous for overindulging on simple carbohydrates, especially this time of year. Remember, unused carbs will be stored as fat in the body. Aim for 1 dessert a day. When you find yourself craving more, try to reach for the veggies, a piece of sugar free gum or mint and start talking to someone to keep your mouth and mind occupied. Our cravings are more often emotional than physical.
3) Get movin! Find physical activity you enjoy and will look forward to every day. If you are not a "gym person", no worries, there are plenty of activities that do not require a weight room or elliptical machine. Go for a walk/jog, play catch or tag with the kids, You Tube a pilates routine and try it, hula hoop, play Kinect or Wii, the possibilities are endless and there are no wrong answers. FYI, beach volleyball burns 500 calories per hour!!
4) Drink alcohol in moderation! Alcohol shows up just about everywhere during the holiday season. Limit your intake to no more than 2 drinks at the most. Too much alcohol can disrupt your sleep, make you feel sick or sluggish the next day, add extra calories to your diet and lead to other unhealthy habits. If you find yourself partying too often, sip on your drink and alternate with a glass of water, avoid drinking back to back days and offer to be the designated driver.
5) Sleep! Without a good night’s sleep, you’re going to feel the stress of the holidays even more. Stress is proven to increase your body's release of cortisol which tends to hold on to our fat stores. Get to bed at the same time each night, even a little earlier if you can arrange it. When you’re rested you can handle stress better, be more productive, think more clearly and perform errands efficiently.
6) Pamper yourself! Tis the season for giving but do not forget to give to yourself. This is also a time for YOU to relax and enjoy some moments alone. Schedule a massage, take a bubble bath, get a pedicure, read a book, attend a yoga class or anything that allows you to just "get away" because you deserve it!
7) Start a holiday food and activity journal! This is could be the best way for you to get through the holidays and keeping yourself accountable. Get a notebook and write down everything you ate in one day, as well as, what you did for exercise (this could be ANYTHING - stretching, walking, etc). You will start to see patterns and it will become motivating for you to make changes once you recognize holes in your plan.
Good luck to you! Enjoy your friends, family and much needed time to yourself!
We wish you a very Merry Christmas and the Happiest of New Year's celebrations!
Be well.
Heather Evans