Thursday, November 21, 2013

Top 10 tips to prevent holiday weight gain +(bonus workout)

(Image from Tracy Gardner

During the holidays it is tough to maintain a good workout schedule and eat healthy. It is important that you have a plan of action to fight the Holiday weight gain that we often fall prey to. I have included 10 tips for surviving the Holiday's. The average weight gain varies from person to person and can be anywhere from 1-15lbs between Thanksgiving and New Year's. 

  • Tip 1. Don't skip your workouts 
Even if you can get 20 minutes of moderate intensity exercise it will help. Try doing something active like walking, playing backyard football, ice skating and bowling. You should try to get in at least 2 high intensity exercise sessions during the week.
  • Tip 2. Log what you eat (I use myfitnesspal)
It is easier than ever to track what you are eating and you can now see how helpful everything is for your body thanks to technology.
  • Tip 3. Eat your food slowly
I know this is a tough one for me because I eat really fast. A WebMD study by (Kathleen Zelman in the article "slow down you eat too fast") says that It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness.
  • Tip 4.Give away leftovers that are going to hinder you from achieving your goals.
  • Tip 5 minimize alcohol consumption
Stick with 1 type of alcohol and try to avoid the sugary beverages like Long Islands, Malibu, Anything with energy drinks or soda mixers. Try instead to dilute with water or mix with tonic. You can also try cutting up fruit and adding it to your beverage of choice.

                                                                                              (Image from Robert S. Donovan)

  • Tip 6. Drink a lot of water
Your body needs at least 8 glasses of water per day (8oz). Make sure that you are taking in enough water because that will help you to feel fuller.

  • Tip 7. Be Thankful
Too often we don't appreciate all that we have in America. If you really want to feel thankful go down to a homeless shelter and serve holiday meals. I always say that you should give money to good causes but if you don't have money give away information or your time.

  • Tip 8. Eat food from quality sources
Make sure that you are eating Proteins, Greens, and Whole Grains.

  • Tip 9. Take a break
If you are constantly working and shopping schedule an hour in the day where you do absolutely nothing

  • Tip 10. Have Fun
The holidays are a time of year where you can enjoy friends, family and memories that will last forever. Enjoy the holidays and don't forget to watch what you eat.

As promised here is the bonus workout. 

Pushups 50 reps
Squats   100 reps        (alternate between the two until you reach the #of reps for each)

Dedicated to helping you become your best self,

Ben Myslenski