From the golden, roasted turkey to the buttery mashed potatoes to the decorated cookies, the holiday season is a festival of favorite family foods. For many though, it's also a guilt-ridden, downward spiral of diminishing willpower and unhealthy, unwanted pounds.
Adding a few extra pounds and inches during the holidays has always been a concern, but with the increasing rates of obesity and weight-related diseases such as type II diabetes and heart disease, Americans need to be a little more serious about celebratory food habits.
Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The average person consumes 4,500 calories on this day. A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn it off. Holiday delicacies can be enjoyed so long as they’re eaten in moderation. Here are some tips to keep balance between caloric intake and a committed fitness regimen to stay healthy and trim through the holidays.
• Portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
• Avoid starvation before a celebration. This can lead to problematic binge eating. Instead, eat a low-fat, low-sugar breakfast and lunch before the party.
• Select your favorite foods and let other guests enjoy traditional fare like rolls and sweet potato pie.
• Scope out the food scene. Look for fresh vegetables and other low-fat, low-sugar foods. Prevent snacking on high-fat snacks such as chips, dips, and party mixes.
• During a conversation hold a glass of water or diet soda, instead of a plate.
In addition, I would like to encourage you to maintain, or even increase, your activity level during the holiday season. Don’t wait until January to make fitness resolutions.
• Be specific about fitness goals. Rather than saying, “I will exercise more,” how about “I will go to the exercise class on Tuesday and Thursday, and work out in the weight room on Monday and Friday.”
• Exercise consistently. Beyond burning calories, exercise is essential for good health, stress management, and overall well-being.
• Make changes for the right reasons. You must believe that you are beginning a fitness program in order to take better care of yourself and to get more out of life.
• Be realistic. Be sure your plan fits into your lifestyle.
• Anticipate roadblocks. Make a plan for coping with the inevitable obstacles of life. And, don't let a few days of relapse turn into a year of unfulfilled resolutions
• Have fun and get involved. It's easier to stick to your plans when you feel good. Get involved in activities that help you feel happy and fulfilled.
• Find a partner. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner or join a group—you won’t skip a workout if someone is waiting for you.
Most important, don't panic or feel guilty if your diet or fitness regimen seems to have gotten out of hand. When you balance your intake and output over several days, you will regain control. The secret is balance over the long haul.
