The PC Insider's Report came out last week and to most people it is akin to when you were small and waited anxiously for the Sears Christmas Wish Book. You want to "go crazy" and try every new sweet, saucy, tempting thing ! "It's the Holidays, you reason, why shouldn't I ???"
Which leads me to the "rest of us." The group that uses restraint because they have goals that they set a LONG time ago and have worked way too hard to waste it all in three weeks of debauchery at the hands of Loblaws !
Look, I am not out to ruin your Holidays - far from it ! And there are those that will say, Oh can you just look the other way for once and shut the hell up ! =)
Well, if you know me well, then you will know THAT is NOT possible.
SO ! Here are a few tips to help you not get too distracted the next time you hit your version of Disney the Grocery Store !
STEP 1 - Think Long Term
So what's the harm in a little holiday weight gain, especially if it's just a pound? I hear so many people re-make resolutions to lose weight every year. Why ??? Do it once and keep it off. It's called "maintenance." According to researchers at the National Institutes of Health, most people never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.
AND let me tell you - the older you get, the harder it is to keep it off !
STEP 2 - Think about your Goals
Maybe this was your year to "get fit and lead a more healthy lifestyle." You went to the gym, you took classes, you quit smoking (because you ARE NOT fit if you smoke!) and you decided to "eat clean." ! You actually SEE the improvements in your energy levels and body ! NOW - think what you DID to achieve this great feat ? !!! I will bet it did not include buying all the chocolate covered potato chips, Peanut Butter Chocolate Pretzels and Brie Baked goods that you could find !
See my point ? Why throw that all away with a 5 - 8lb weight gain in a month or less period ?
Believe me - it's just not worth it. Especially when it comes with the guilt and depression and feelings of failure.
STEP 3 - MOTIVATION 101 !
You have heard me say before that a "Motivation Board" is a must when you want to achieve a lofty goal (and it does not matter what that goal is). But it WORKS! And it WILL save you from making the wrong decision when it comes to blowing your mind over the holidays. Start small and pin a few things onto it (you can use Pinterest as well) - it doesn't have to be much - just some things that "trigger" you to stay on track !
I have done this for years and for every race / workout goal I wanted to achieve. I carry Oxygen Magazine in my car and read it at night. It INSTANTLY makes me want to be better and work out harder the next time I am at the gym.
STEP 4 - NEVER ARRIVE HUNGRY TO THE HOLIDAY PARTY !
Planning ahead can help you maintain discipline in the face of temptation. Don't go to a party when you're starving. Eat an apple or some other type of fibrous food or try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
Then, when you do get to the party - you will only pick at apps and not have that bloated feeling. Don't look at the party as just a food event - you are there to see friends / family and celebrate being together.
STEP 5 - THE BOOZE
Oh yes, this is the holy grail for some of you ! Booze Hounds beware - this is the time of year when alcohol can be your biggest enemy !
Drinking too much alcohol stops the body from burning fat as energy just as skipping meals or not getting enough rest does.
It is the way alcohol deals with fat that can add pounds and bloat you up. Instead of storing away fat like some substances, alcohol is converted into acetate by the liver to slow or eliminate the body's fat burning processes. When the acetate levels rise, the body is forced to spend more time burning more acetate and less fat. So the fat left over sticks around. The combination of alcohol and a high-calorie meal is especially fattening.
Try and limit yourself to the most low calorie drinks you can find - or sip sparkling water between tipples.
STEP 6 - THE OFFICE
The holiday season consists of nearly two months of celebrating, with goodies appearing in homes and offices that can continue until the beginning of January.
If you work in an office like me then you know ALL about the non-stop "treat-train" that customers and suppliers bring into the office. While they are thanking you for their business they are quietly "fattening" you up !!! You don't gain immunity from peer pressure when you graduate from high school but if people know you are "living the healthy lifestyle" then they should understand your reasons for not eating tempting treats.
I personally (and it has taken years of training / discipline) "just say No Thanks" and do not imbibe in the treats. ***What I DO make sure of it that my ever present Lunch Bag is stock full of healthy items so when the "temptation train" tries to derail you - you stay on track ! Again - think about "If I eat that - what do I have to do in terms of activity to get rid of that?" The best defence is a good offence !
Step 7 - WRITE IT DOWN
All of my fitness clients are told to keep a Food / Exercise Journal. The reason is simple. both will help you look both backwards and forwards to your Fitness / Nutrition goals.
I can look back over two years in mine and see just how far I have come. When I see this, I am not as liable to cheat on my nutrition OR my workouts. Why would I want to ?
Talk to people you know you have been successful and I guarantee you they will tell you this is one of the ways they did it. If you falter a little, write that down too and what was going on in your life at that time. It helps you identify your "triggers" more easily.
Step 8 - INCREASE THE INTENSITY OF YOUR WORKOUTS
Keep volume low but add intensity to YOUR workouts. Adding short, high intensity work can help with fat loss. So you can do some Circuit training or increase the interval level one or two notches on your Elliptical. Sometimes, if I know I have a party to attend, I make SURE I hit the gym before hand or extend my run to combat it. Be Proactive !
All all of this, if you still feel that you "fell off the wagon" over the holidays, don't beat yourself up. After all, this is the season of celebrating another year and being thankful for all we have. The most important thing is to spend time with friends and family.
Enjoy and realize that this is a "Long term Lifestyle Choice" and be proud knowing that you are making it ! People will be secretly proud and even a bit envious of your success.
Smile when you think about all you have achieved so far and be proud of what's to come !!!
Happy Holidays and "Peace, Love and Fitness' !
