The New Year is upon us and statistics show that most people gain between five (5) and fifteen (15) pounds between Thanksgiving and New Year’s. All resolve to maintain a healthy diet and exercise routine is often thrown to the wind during the holidays. “I’ll get back on track after the holidays” is common self-talk. The reliability of this “thinking” is a self-defeating prophecy. As we age, forfeiting your regular exercise routine and choosing high-calorie holiday eating and drinking simply no longer works.
The slowing metabolism along with increasing waistlines leads to drastic over-exercising in an attempt to shed holiday weight gain. This approach is futile, as you cannot “out-train” a poor diet laden with carbohydrates such as pasta, rice, potatoes, and desserts. Pairing that with a sluggish holiday workout schedule inevitably leads to a difficulty in losing weight. This means that you will always be fighting a losing battle. Think of “calories in versus calories out”. Even if you burn 300 calories or more from exercise each day, your food intake will override your exercise efforts and you can easily gain a few pounds in a week or two. It’s just not worth it.
There is a way to enjoy holiday parties: maintaining a regular exercise schedule and changing your mindset about food selections before you go to a party. Most likely there will be tables with glutinous trays of food. Stand back before the attack, and choose a few delicious “healthier” foods.
Holidays and stress are like peanut butter and jelly. Have you ever noticed that when you’re under stress, you are more likely to lose control over your eating and drinking habits? It’s a vicious cycle; when you drink too much, you lose all resolve and then eat too much of the wrong foods, and not enough of the right foods.
Try walking off the stress and relax your mind and body. Brisk walking does wonders for your blood pressure and muscular tension which may manifest as neck, back or joint pain. Wherever you feel weakest, the stress lodges in that area. Stress also causes rapid, shallow breathing. Deep breathing and relaxation techniques will have a soothing effect on tense muscles and a rapid heart rate and will slow your breathing down. It allows the mind to “turn off” even for a few minutes.
Stress is also a major culprit for back and neck pain. It starts in the mind, but it takes a dramatic toll on our bodies, especially on the vulnerable neck and back. The best solution to stress-related back pain is a cross between moderate-intensity aerobic activity and relaxation/deep breathing techniques. Go for a walk, run, bike ride or dance. Dancing is a fun aerobic exercise and a celebration of life! Aerobic exercise is a sustained activity that increases the body’s supply of oxygen. It is a vigorous workout and it re-energizes and refreshes the body.
Exercise is the perfect antidote to stress; it allows a release of pent up negative emotion and may save you from the “holiday blues”.
Strength-training keeps your muscles and joints strong, but it also develops mental power and strength. When you’re feeling overwhelmed, do strength-training. You’ll feel more centered and you will gain physical and mental power. Regular aerobic exercise and strength training combined helps maintain healthy body weight, appropriate for you. It reinforces discipline and perseverance. During the holidays, it’s crucial to press on to maintain your good fitness routine and as healthy a diet as possible (given the temptations) during the holidays. Be mindful of your indulgences over the holidays. It may save you from a painful weight gain in the end!
Healthy Holiday Tips for Mind and Body
● Choose your favorite dishes and control the portions.
● Fill one (1) plate of food and don’t go back for seconds or thirds, (unless it’s vegetables).
● Allow yourself one (1) carbohydrate; either pasta or potatoes and avoid all bread.
● Portion control is key. Avoid the temptation of trying everything you see. Often your eyes are bigger than your stomach. Stop eating before you feel absolutely stuffed.
● Limit sweet drinks to one and no more than two. Wine is a healthier choice with a limit of one (1) glass, then think about # (2). Red wine is healthier than white. Know how many glasses of alcohol you will drink before you walk into a party and stick to it. Fill in with club soda and cranberry juice and water. Avoid drinking too much to prevent the next day’s sugary-drink headache and hangover.
● Decide when you will exercise 4-7 times per week during the holidays and stick to your plan. Create a workout calendar and write it down. 30-45 minute sessions during the holiday season is a reasonable number. Exercise every day and compliance is key! You will be proud of yourself and have that daily reminder to keep your good health plan on your mind. Exercise all year long – no time off. Your reward will be increased energy, reduced stress (more control over a stressful situation or person) and a better outlook on life. After exercise, you are apt to make healthier food choices while at parties and more consciously observe and limit your portions.
Roberta Bergman, M.S. Dance/Movement Therapy is an ACE Certified Group Fitness Instructor,
Personal Trainer, Aqua Exercise Instructor, Corporate Wellness Speaker and Video Producer.
Ms. Bergman specializes in healthy lifestyles, neck, back and joint pain exercise, and stress reduction and relaxation methods. For private, small group workouts or corporate consultations with Ms. Bergman, please click here and use the contact form.
To find out my available class schedule, you can download the Class Pass app and reserve your spot!
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