Maintaining Weight During The Holidays
Greetings Friends! Is it possible to lose weight through the holiday’s or even maintain your current weight? I don’t want to be the Grinch that stole your holiday cheer but experience says most of us may gain weight between now and New Year’s Day.
I sound like a broken record counseling my weight management patient’s. My advice is to stick with your plan and stay in control one day at a time.
Here are a few tips to help:
Track your food: A sample of ham in the grocery store, a spoonful of cookie batter, a handful of nuts or a few pieces of candy are all “hidden” calories that add up to hundreds of extra fats and sugars that we do not count. Tracking, meaning “if you bite it, you write it”, helps to be more mindful with food choices.
Pre-plan meals: Find places to cut back on calories so that you can splurge on that holiday favorite. Decide which foods you’ll have and the portion and pre-track it and then stick to that amount and have no more.
Research calorie content before you bite: Use a tracker like MyFitnessPal, Lose-It or SparkPeople and search the foods to calculate the nutritional information. Seeing the calories, fats and sugars may help you control the portions.
Stick to your fitness schedule: Fitness is just as important as the food you choose. Adding an extra 10 minute cardio workout can help burn off extra calories. Try high intensity interval training (HIIT) like jumping jacks, running the steps, high knees, and in between these exercises, add some sit-ups, planks, wall sits and stretches. Think this way: Burn it (exercise) to earn it (extra calories).
Drink plenty of water: Avoid sweetened beverages, soda, alcohol, frothy coffees, hot chocolates and teas that are calorie dense and high in sugar. Make a goal to drink at least 6 to 8 glasses of water daily.
Stay Focused: Remember your goal for weight loss. Use mindfulness with foods every day. Ask yourself before indulging, “Will this help me reach my goal?” You be the boss of the food, not the other way around!
This year fill up on family and friendship rather than food and feasting. Fill your heart with love and happy times rather than cholesterol and you won’t be desperate to start a weight loss plan on the first of 2018!
My hope for you is a very blessed holiday season and a happy and healthy new year and, as always, be well!
Sherry Jenko, NDTR, Wellness Coach