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It's that time of year again. Family, friends, food, drinks, and holiday parties galore! Can you really enjoy yourself during these festivities while also working to achieve that hot body? The answer is YES with three simple tips.
A recent study by the New England Journal of Medicine found that the average American weight gain during the holiday season was only about 1 pound. But wait, don't get too excited about this yet. Some people will read this and decide that this means they can go overboard with drinking egg nog and other alcoholic beverages, sugary treats, and desserts galore. I wouldn't do that if I were you. If you go REALLY overboard and binge, don't workout, or count your calories during the time from Halloween to New Year's, you may easily gain much more than just 1 pound.
Take into consideration that consuming 100 calories extra per day over your maintenance calories over a one year time span will equal approximately 10 pounds of weight gain in ONE YEAR! Break that down into eating 100 extra calories per day for 35 days - and you have 1 pound of weight gain. If you eat 250 extra calories per day over your maintenance calories for 30 days - now you have now gained over 2 pounds. Whoops!! What to do?
Tip #1: Make a list of your MUST HAVE holiday treats
I'm not saying that you can't enjoy yourself, but rather, be mindful of what you are eating. For example, if you look forward to eating that piece of Mom's homemade cheesecake every single year, then by all means, have that piece and savor every bite. Eat it slowly and don't feel guilty. On the other hand, if your office mate has a huge bowl of Christmas candy that tempts you every day only because it's there, I challenge you to bring yourself an alternative snack and not reach into that candy bowl so that you CAN enjoy your piece of homemade cheesecake GUILT FREE when the family gathering comes around. Some options that worked for me in the office were hot tea, or even better, diet hot chocolate (if it's just a chocolate craving, but not real hunger) or real food like hard-boiled eggs or cottage cheese - something that actually fills you up if you are truly hungry.
Tip #2: Workout!
Now is not the time to skip your workouts!!! In addition to simply burning off some of these extra pieces of candy you stole from the candy bowl anyways, working out will help reduce some of the holiday stress from the crowded mall or family drama. Working out COULD be your key to success. Take even 10 minutes to go for a walk, if that's all you have. Shopping even burns calories. Maybe take an extra couple of laps around the mall when you're done. Take 30 minutes to do a fun workout video. Get a friend to join you so you have no excuses. Schedule the time in your day (don't pencil it in, write it in marker!) - schedule the 10 minute walk during your lunch break - or wake up just 30 minutes early to get that workout dvd done! You will feel more accomplished during the day and more likely to stay away from the office candy bowl if you worked out in the morning. Junk food simply doesn't taste as good when you are working out and need proper fuel and nutrition to make it through your workouts.
Tip #3: Follow the 80/20 Rule
Finally, keep up healthy eating habits 80% of the time. The good old Pareto principle (or 80/20 rule) will keep you sane. You don't have to be perfect! Eat healthy 80% of the time and reserve the 20% for those decadent holiday treats (like that yummy cheesecake) or a glass of wine. Figure out your caloric needs and do a simple calculation if you have to. Just beware that people tend to underestimate what they eat and overestimate what they burn. For me, a good rule of thumb has always been to eat healthy all week long. I would save my indulgence (typical indulgences may include dinner out, glass of wine, or Frosty from Wendy's) for one time per week. Plan your week ahead and you will have motivation to eat well during the week so that you can have your treat come Friday or Saturday night.
Kristy Burge is a Beachbody Coach and founder of FitBodyMindHome.com. Not a fitness guru, but she does know what works because of her own struggles and triumphs with weight loss over the past 10+ years. Kristy specializes in helping others learn how to lose weight without gimmicks or dangerous drugs. Her passion is to inspire, motivate, and encourage others to regain confidence, and live healthier, more fulfilling lives through simple lifestyle changes. You can visit her at http://www.fitbodymindhome.com/.
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