More than a few of you are likely already planning your 2015 New Year’s resolution(s) and with the holiday festivities around the corner, after the get togethers, dinners, happy hours and holiday parties are over often arrives the guilt of overindulgence along with a few extra inches to the waistband.
The determination to stick to one’s New Year’s resolutions usually begin with the best of intentions and sincerest desire to succeed, but inevitably most fall off and into another year of doing the same habit they’ve been trying to break for the last four New Years’.
When I was a personal trainer, I would always have to suppress a chuckle when people would tell me “Come January 1st, I’m going to eat healthy and exercise 5 times a week”. My first question was, well, what are you doing now and what will be so radically different in a month that you can’t start building up to that resolution now? Why make a radical shift in diet and physical training all at once when the body will certainly not be as willing of a participant as the mind? Why not take baby steps before January 1st so that you will have time to adjust to the change slowly and increase the odds of sticking with it?
Over the years I’ve learned a few tips that can help keep the holiday festivities enjoyable without having to loosen the belt three notches. First, most holiday social get togethers usually come with some advance notice so you’ll likely have at least a few days to mark it on the calendar. Try adding in some light exercise if you have not been very active, such as a 30-45 min. walk several times a week, play outside with the kids or take the dog on a walk where you alternate a fast walk with a slow jog for 40 minutes. If you are active, add an extra cardio session consisting of intervals or sprints. This will help crank up the metabolism which will increase your body’s efficiency at burning calories.
Second, if you arrive at the gathering feeling like you could devour the entire fountain of fondue, chances are you went too long without eating and your body’s desire for satiety will far outweigh your brain’s ability to make healthier choices. When possible, try to consume 4-5 ounces of lean protein and vegetables or a protein shake an hour before you hit the party. This will help keep blood sugar levels even and you’ll have a greater ability to moderate your intake.
Finally, I like to come up with rewards for myself that don’t revolve around food or alcohol. If you know temptation will be lurking from November through December as vendors and clients bring cookies, cakes and other sugary confections to your office determine the times you are willing to relax on the diet and reward yourself with a shopping trip, gadget or trip that will help keep you motivated to stick to your plan.
STAYING FIT FOR THE HOLIDAYS