No Gain December
The holidays are here! A time filled with friends, family, and celebrations. For many, the holidays also come with additional stress, calories, and less time for self-care. Although reports vary on how much the average person gains over the holidays, it is the reason why so many people have the revolving New Year's resolution to go on a diet. It's time to break the cycle, strive to feel better, and not gain weight this holiday season. Below are my top 5 tips to keep the scale steady.
DO NOT DRINK ANY CALORIES. Sweetened beverages are a top culprit to the obesity crisis. These sweet drinks ramp up this time of year with holiday parties and specialty holiday cocktails. Challenge yourself to drink 64 ounces of water a day, replace cream and sugar in your coffee with skim milk and Splenda, and ask for a sparkling water garnished with fresh fruit to disguise as a cocktail at the holiday parties.
LOG 210 MINUTES OF EXERCISE A WEEK. That is only 30 minutes a day and can be broken down to three 10 minutes breaks at work walking the stairs. If you feel motivated to log more minutes, this is a great month to try the local yoga studio, a new fitness class, or a gym while the crowds are low.
ENJOY BUT DON’T OVER INDULGE. Don’t deprive yourself of your favorite holiday treats but be picky. Make a list of your favorite holiday treats you are going to save up for and avoid all of the other “mediocre” treats. Once you have had one of your favorites, check it off the list so you don’t circle around for more.
AVOID MINDLESS EATING. Mindless eating happens when you eat while doing something else, so your satisfaction system doesn’t register what you have eaten. We often do this while watching TV, cooking, looking at a computer or phone, or attending social events, and the calories can add up quickly. Whether you are eating at home, work, or a social event, commit to always sitting down at a table with all of your food on a plate or bowl, eat it with a utensil, and do nothing else except for talk to people who are in the room with you while eating.
SLOW DOWN. Give your brain and satisfaction system time to register what you are eating. By chewing 20-30 times before swallowing and waiting 1 minute between bites, you will enjoy your food more, get full sooner, feel more satisfied, and eat less.