Well, we
’ve made it through Thanksgiving, and now the December holidays
are upon us. Whatever holiday you observe, chances are it will
involve some kind of celebration.
Well, we’ve made it through Thanksgiving, and now the December holidays are upon us. Whatever holiday you observe, chances are it will involve some kind of celebration.
During one of the most festive times of the year, we all encounter party-like situations that offer all kinds of treats from cakes and cookies to high-fat meat and cheese platters to alcohol. Furthermore, we come up against those people who continually offer us these temptations. I have heard these individuals referred to as the “feeders.”
Holiday parties are somewhat of a battlefield. The weapon of choice is food — any kind of food. It is up to us, as individuals, to fight each battle.
To give you some idea of where the weight gain comes in, bear in mind that one-pound of fat is equal to 3,500 calories. Weight management comes down to calories in versus calories out. If you take in 3,500 more calories than you burn off in any given period of time, you will gain one pound. Conversely, if you burn off 3,500 more calories than you take in, you will lose a pound.
Your next question may be: what is a calorie and where do the calories come from? A calorie is a form of energy. All food contains calories. Calories are in the form of carbohydrates (four calories per gram), protein (four calories per gram), and fat (nine calories per gram). All three sources of calories are necessary for a healthy diet; it’s the quantities of each that we need to be aware of.
The holiday season is, without a doubt, an extremely difficult time to watch our diets. There are temptations facing us every day, but there are effective ways of combating the undeniable pull.
First and foremost, if you are already on an exercise program, stick with it. The holidays are no excuse for dropping off a program. Although most of us have time constraints, it is still possible to squeeze out time three to five times per week to do some sort of exercise. Make your workout a habit and a priority in your life. This will help burn off the extra calories you are taking in and keep the weight gain to a minimum.
If you are not currently on a workout program, there is no time like the present to start. Why not start your New Year’s resolution now. Why wait until Jan. 1? Start simply: go out during your lunchtime and take a walk. One of the best things about living in California is the weather. Go out and enjoy it!
Another way to beat the holiday bulge is to stave off the “feeders.” You will know who they are by phrases such as “Try some of this,” or “Have you tasted these,” or “Can I get you another eggnog?” (Alcohol has seven calories per gram). Remember, it’s acceptable to politely refuse these treats.
However, some of us are our own worst enemies. We are our own “feeders.” If distancing yourself from the party situation is not an option, be aware of the choices you make. Use low-fat, healthier foods as substitutions for the higher-fat varieties. For example, choose white meat turkey instead of dark meat, and always remove the skin. Drink mulled cider rather than eggnog. Rather than mashed potatoes, eat a baked sweet potato.
Another tactic is to eat a healthy meal before you go to the party. This way you will not be hungry when you get there, and will be less likely to binge on all the “party” food.
But while it’s okay to indulge a little bit once in a while, awareness is the key to help beat the holiday bulge.
If you have any questions, contact your fitness professional or call me @ (408) 776-1617.
Have a happy and healthy holiday season.
For copies of this article, or previous articles, contact me at Gold’s Gym of Morgan Hill.
Karen Frost is the Wellness Director for Gold’s Gym of Morgan Hill. She holds a Master of Arts degree in Physical Education from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant.
