KEEPING THE WEIGHT OFF DURING THE HOLIDAYS

The average American adult gains seven pounds of fat between Thanksgiving and New Years Day.  With the following tips, you don't have to be "average".  In fact, you can even lose weight during the holidays.

1.    Do some type of exercise everyday, preferably every morning.  This can be as simple as a 15 minute walk some days but it's VERY important that you do something everyday.  Physiologically, this keeps your metabolism elevated, help to control your appetite, and energizes you.  Mentally, daily exercise increases your mental acuity for hours after exercise, and it keeps you in a "healthy" frame of mind.  Many people feel that daily exercise helps them to make better food choices because it makes them feel like they are doing something healthy for themselves.  Commit to doing at least 15 minutes everyday.

2.    Don't deprive yourself of those holiday goodies that you enjoy.  Tell yourself that you can eat whatever you'd like to as long as it's in moderation.  For example, eat one Christmas brownie instead of five.  Take small bites of that brownie, chew it well, savor every bite so you can really enjoy the taste rather than rushing to swallow it.  The same for meals, don't deprive yourself of the foods you enjoy but eat them in moderation and savor every bite.

3.    Have lots of "healthy" foods available at your home during the holidays.  Make a big fruit salad to keep in the frig when you need a snack.  Have some of your favorite veggies ready to eat for when you're hungry.  Make a big salad and keep it ready to eat in the frig.

4.    Don't allow yourself to get too hungry.  The hungrier your are, the less control you have over your eating.  Always eat some healthy, filling food before going to a party, dinner, or any situation where you will be exposed to lots of tempting food.

5.    Strictly limit or avoid alcohol.  Alcohol is really bad news.  It depresses your metabolism, stimulates your appetite, and it's loaded with calories.  Alcohol has as many calories per gram as fat.

Greg Landry, MS
Exercise Physiologist
http://www.Landry.com