Holiday Fitness Survival Tips
The holiday season is here once again! For many this time of year is full of enjoyment, family get togethers, Christmas Parties, holiday shopping, and yes stress!
This all works to create the perfect storm for the dreaded holiday weight gain. Many will plan to set their New Year’s Resolutions to lose weight and get into shape, but unfortunately many will gain 5-10 pounds between Thanksgiving and the New Year. So when January finally rolls around there are additional pounds to work off.
But, this is doesn’t have to happen to you!
All you have to do is follow our “Holiday Survival” tips and you will start the New Year in the same size pants and your belt in the same hole. Heck, you might even start 2018 in better shape with these tips!
1 . Set a workout goal.
It is easy this time of the year to skip workouts or even stop working out altogether. After all, friends and family are visiting from out of town that you haven’t seen since last year. Somehow you’ve ended up hung-over again from drinking too much at the most recent Christmas Party. All of which makes it easy to miss your regular workouts and just say the heck with it until January.
But, do you really want to have to start all over again in a month? Do you want to be sore after each workout again and lose all that toned muscle that you have worked so hard for to a layer of pudge?
We didn’t think so.
That is why it is important to set a workout goal for the next six weeks.
Maybe you typically get in three to four workouts each week. Awesome! But, it may make sense for you to cut back to two per week until January. So let’s set the goal of getting in eight workouts between now and January 2nd.
Sound doable?
Great!
It doesn’t matter how you get in these eight workouts. It could be two this week, four the following week, and one the week after. You’re still on track, actually one ahead.
Focus on maintaining your fitness over these next four weeks and you’ll survive the holidays without losing all of your hard work.
2. Survive the holiday parties.
Over the next few weeks you will more than likely have your share of Christmas parties to attend. Some you may be looking forward to and catching up with old friends, while others you may be attending more out of obligation.
So how do you keep your nutrition in check and your belt buckle in the same notch?
Simple really. You just need a plan.
Which parties do you want to really indulge at, let your hair down, and just kickback and have a good time?
At those let yourself have a few drinks with your friends. If there are appetizers “to die for”, treat yourself and enjoy them. As for the other obligatory parties sip a scotch or nurse a beer or two through out the night. And then make an early exit.
Never show up hungry to a party. Sure it’s easier to just eat when you get there. But will that be the best and healthiest option? Probably not, and you will end up eating stuff you normally wouldn’t. Eating a healthy meal before will ensure that you don’t gorge yourself on fried and sugary foods along with preventing you from mindlessly munching throughout the night.
Use the smallest plates available. Research has shown that eating a full plate results in a feeling of satisfied hunger, regardless of the size of the plate. So filling a smaller plate will result in eating less, but still experiencing the same satisfaction.
Don’t make it a late night. To prevent weight gain you need to get your sleep. Set a time that you plan to leave and stick to it. This way you won’t wake up the next morning regretting the “just one more beer” that you had three times and only four hours of sleep.
3. Workout effectively.
Time is an issue more than ever during the holidays so you need to get the most bang for your buck when working out.
Research has shown that over a 12-week period weight training resulted in 6 pounds more fat loss that aerobic training. This is due the increased metabolic demand of weight training that keeps you burning calories for hours longer than going for a jog.
So hit the weights for 30-45 minutes 2-3 times a week for the most effective workouts.
4. Start Now.
Stop procrastinating. Stop making excuses. Just get started.
Yes, it is crazy this time of the year. But, you need to take care of yourself. Stop telling yourself that you will get back to the gym in January and that you just have to get through the holidays. All that is going to do is add ten pounds you will need to lose all over again. It only takes exercising 2x per week for 45 minutes per week to maintain your weight when paired with good eating.
If you are planning on starting in January, start now!
Even though you are busy, starting a fitness program now a couple times a week will prevent that extra weight gain. Think about how much better you will feel when you wake up January 1st and have already lost a few pounds because you already started your journey.
It does not take much to keep up with your workouts or get started.
Keep up by making it a priority to get in two workouts each week.
Is that doable?
You bet.
Get started by taking a walk each day and maybe a couple sets of push-ups and squats with bodyweight.
Doable?
Absolutely.
Stop procrastinating and just get started. Stop making excuses about why you can’t workout right now and just commit to a couple short workouts each week.
This is a fun and festive time of the year. Stick to the tips above and you will make it through to January.
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