We struggle with the guilt that comes along with overeating. Thanksgiving is behind us…whew! Now we get to anticipate more family holidays, which center around abundant food. That in and of itself is not a bad thing; however, if we are unwilling to control ourselves or make excuses for eating too much, then we put our health and waistlines in jeopardy and ultimately model poor behavior to our children.
Why not agree to forego the guilt, the excuses and the ultimate self-loathing that comes with the a new year? It is easier than you think. All you have to do is want it and then take responsibility for it. Here are eight holiday survival tricks to help you.
1. Eat small meals more frequently throughout the day, everyday. This seems counter-intuitive, but it works. Eating every 2-1/2 to 3 hours will keep your metabolism fired up and you will be less inclined to bury your face in the party victuals.
2. Include lean sources of protein into your feedings. Protein requires more energy to break down and has a thermogenic effect (burns calories) on the body. If you are eating frequently and including protein, then you will crave fewer starches and find yourself with impeccable control at the parties and the marvel of your weak-willed friends.
3. Why are you baking cookies and goodies…just to have them around your house? If you enjoy baking, then that’s fine, but ask yourself what will happen to these delectables once they are made? Keep only a few for your home, give lots away or simply cut down on your baking (reducing your overall stress). Remember sugar promotes body fat storage, depresses your immune system and is addictive.
4. No doubt, you might be consuming more calories than normal. In order to at least maintain your weight, then you will have to increase your calorie-burning activity. Consult a qualified personal trainer to get evaluated for exercise and start a plan right away to carry you through the holidays and beyond.
5. When at the parties, mingle with the guests and position yourself away from the food tables, if possible. Find water and drink as much as possible. Set yourself a limit with alcohol (2 drinks/day) or do not drink at all (that essentially adds to belly fat) and stick with it.
6. When at parties, reach for the smallest plate and load up on the fresh veggies and fruit if offered. Allow yourself one more trip with your small plate and pick a few goodies. Cleanse your palate with a few more veggies and water. Eating high-fat or high-sugar foods may taste great but has a very temporary sense of satisfaction. A leaner body will give you longer-lasting satisfaction.
7. Build in recovery…sleep! Sleep is so essential and when we are lacking it, our bodies will automatically crave carbohydrates, making it very easy to add belly fat. Mark on your schedule a bedtime and stick to it. Keep a journal to stay accountable.
8. Go outside and play with your kids 20 minutes daily. Run around and be silly. Model fun exercise to them, especially during this time of year when we tend to busy ourselves with unhealthy tasks. It will help you unwind and your family to bond.
Why not go through this season feeling happy, rested and thankful for your newfound fitness strategies?
Liz Donnelly is a proud member of National Association of Professional Women, International Youth Fitness Association and many civic organizations. She is a family fitness specialist, an unrepentant nutritional hippy and single mother of three. She is the Owner, Personal Trainer and IYCA-certified Youth Fitness Specialist for Training by Liz, LLC and runs a family fitness blog at www.FamilyFitnessGuru.com. For comment or to request speaking engagements email info@trainingbyliz.com. For the best Cleveland Personal Trainer visit TrainingByLiz.com.
