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Thursday, November 20, 2014

15 Proven Strategies to Avoid Holiday Weight Gain


This is the season for revelry and cheer! And along with that, treats and sweets. By calling the decadent desserts, festive beverage and savoury snacks in every corner, it's easy for healthy eating habits to get lost in the shuffle. Couple that with the cold weather and the holidays, busy schedules and plans exercises often take a hit, too. However, it is possible to survive the holidays with your well-being and waist size intact. Read on to learn some fitness tips that will help you sail through the season of temptation without changing Your diet and workout schedule upside down.

1. Start your day with a Protein
Fitness consultant Advice Dunmore recommends eating protein-rich breakfast. Add in some complex carbohydrates, and you've got a match made in heaven. This approach will help you feel full longer, help prevent unhealthy snacking and give you more energy for exercise-and holiday decorating and shopping! Dunmore also suggested combining flaxseed oil supplements in your diet. Improving nutrition can help stabilize your blood sugar so you don't want people treating the seductive sweetness that seems to beckon You from around every corner during the holiday season.

2. let the stress of the work for you
If you're like most people, the stress of the holidays get to you for sure. Whether it's an increased workload in the Office, the demands of a busy schedule or just all the items on Your to-do list, this time of year brings excitement. Let that work to your advantage, and take the stress with you to the gym. Not only can execute a release of tension and anxiety, but a recent study from the University of Maryland School of Public Health found that it will help you control the anxiety when faced with stressful events on the road. So, if you have a holiday stresses closer, proactive and head for the treadmill.

3. Make It accessible
The holidays can be the busiest of the year several times. Award-winning fitness and sports specialist Kelli Calabrese recommends making fitness as comfortable as possible, so you'll be less prone to skip workouts when the schedule is tight. For those days when you can't make it to the gym, make sure you have a backup plan to work out at home by using your body weight and minimal equipment, or even DVD workouts. A small investment in the band strength-training, medicine ball and kettlebell can give you total body workouts that are effective in a small area of your home. In addition, if an apartment, condo or House of your community are equipped with sports facilities, take advantage of it and fit workout fast. Each exercise is always better than no exercise.


4. Search training for daily activities
If you don't have time to hit the trail or the gym, find creative ways to work exercise into your daily activities and stay active in General. Select the farthest parking spot away from the store when holiday shopping. Bike to work. Even common tasks can make a dent in the number of calories you. Someone who weighs 155 pounds can burn about 149 calories rake leaves for 30 seconds and movement and resistance help tone all major muscle groups. Food shopping with carts burn about 130 calories every 30 minutes. Clean the window for 30 minutes Burns about 167 calories. The key is to keep moving and avoid a sedentary lifestyle.

5. Be Early Bird
Facilitate the circulation and your workout out of the way by overcoming the first thing in the morning. "You'll not only feel accomplished but will have more energy throughout the day," said Saran Dunmore, a personal fitness trainer and consultant for NBC-5 Chicago. With all the hustle and bustle of the holiday season, it's often easy to blow away the night to the gym after a day filled with obligations and busy traffic, shopping and work. The couch and the TV can be much more friendly than a treadmill. Regular schedule simple and accessible in the morning. You will be less prone to skip the workout.

6. Make 30-Day Plan and Put It in your calendar
Without a set schedule and the goal, the greater the opportunity to skip your workout altogether, particularly during the hustle and bustle of the holidays. Kelli Calabrese Fitness Specialists recommend the following plan 30-45 days which will take you through the holiday season. Plan a workout schedule every week and put it in your calendar as an appointment or meeting to make it official. Create a mix of shorter, more intense workouts and longer with strength training. Make sure it works for your schedule. For example, if Monday is a busy day for You, let it be your rest day. If you have more time on Saturday mornings, making a long workout.

7. walk and Talk
The schedule can be tight during the hustle and bustle of the season, so try a little multitasking. Whether you're catching up with relatives and friends around the holidays or take work calls, try walking Your talk time whenever possible. A 1-mile walking Burns about 75 to 85 calories, depending on your speed, weight and height, so make the most of your time. Instead of sending an email, pick up the phone. Walk around Your block, offices, malls or anywhere You find space to get up and stretch your legs. Cell phones offer the convenience of moving, so take advantage and sneak in a little exercise.

8. use the Buddy System
Sign up a friend or spouse as a friend exercise can increase your motivation and keep you involved. Kelli Calabrese Fitness Specialists recommend pairing with someone's fitness level is a little higher than you and who can be relied upon. This can help give you a little boost. If you have no takers, be adventurous. This is an opportunity to make friends with someone in your yoga, spinning or aerobics class or just someone who You spoke with at the gym. Even be liable to one of the friends of the goal-driven You via email can increase your motivation. Just knowing someone is checking up on you can increase your chances to tie the laces of your running.

9. join team
Join sports teams usually takes a minimum of your schedule and can add some extra intensity to Your Workout routine this time. Most cities have a chance for a low-commitment, social sports teams. One hour a week flag football, indoor volleyball or basketball can add some oomph to your fitness plan on extra time can help compensate for seasonal indulgences. Join a sports team can be a fun hobby and help take the "work" of your workout. In addition, commit yourself to the group can motivate you to stay the course and think twice before jumping around.

10. Ask your family
With the hectic holiday schedule it can be quite difficult to juggle work, family and social demands, the sport much less. Rather than let fitness fall by the wayside, combine it with other areas of your life, fitness consultant Advice suggest Dunmore. Pre-your exercise plan with your family in mind. Ask each Member of the family to brainstorm and write down 10 workout and put them into a bowl. Throughout the day, everyone has to randomly select an exercise from the bowl and get involved in it for a short time. In this way, the exercise feels more like a game and is a fun way to combine your entire family.

11. give and Take
It's almost impossible to avoid all temptation tempting that appeared around the holidays, and it's not fun to remove yourself from all of your seasonal favorites. Consider a bit of give and take when it comes to treats and sports. Fitness consultant Advice Dunmore suggests assigning exercise for your favorite high-calorie foods. For example, do 10 burpees to every cake you eat, or 20 jumping jacks per candy cane. Make a list and keep it handy. This way you can still indulge in some holiday cheer fitness routine while giving You a slight boost to help offset the decadent fare.

12. set goals
Instead of making new year's fitness goals starting point of the future, think of it as a marker for miles. Maybe you have a favorite outfit You want to don on the eve of the new year-this could be one of many effective motivators. "Write your goals down, share with friends, review goals frequently and implement plans that will take you to that goal with a deadline," fitness and exercise specialist shows Kelli Calabrese. Make sure your goals are realistic and that you have a plan to achieve it. With this strategy in place and to be responsible to your fitness plan, through the holidays can be very effective. You just have to follow it.

13. be Aware
Remember why you don't want to overindulge in sweets and falling behind schedule of exercise. It's a slice of apple pie with the ice cream may be calling your name, but if you are going to feel the wrath of a sugar crash later? Come on new year's Eve, you'll feel sluggish from exercises and skipped eating unhealthy? Try to stay focused during the holidays so you don't lose track of your ultimate goal. When faced with the temptation of a sweet, pay attention to cues are hungry. Ask yourself if you're really hungry or if you were just captivated by delightful moment. When you are tempted to sit on the couch in front of the TV instead of putting in time at the gym, just remember how great and you'll feel when your workout is complete.

14. Investing time and money
Kelli Calabrese Fitness Specialists suggest signing up for the class exercises. Discover that you have always wanted to try. There are countless options from kickboxing to Pilates and Zumba and workout that combines some of the fusion style. "Make the time and financial commitment for yourself, your instructors and the group you are working with will improve your chances of keeping your workouts a priority during the holiday," said Calabrese. He suggested paying pre-to increase the chances of sticking to it. Group classes are an excellent stress reliever during the holidays when schedules are tight, busy malls, traffic and many obligations could increase tension.

15. don't Beat Yourself Up
You're good to others during the holidays; Remember to extend kindness to yourself. Accept that, realistically, some exercise here and there might fall through the cracks because of the demands and busy schedule throughout the year. "Don't blame yourself if you can't make it to the gym," says Saran Dunmore fitness consultant. "If this is the case for more attention to the food you eat. You have to pay to play! " If other obligations keep you from the gym, consider delivering a slice of pumpkin pie or chocolate cake. Balance and moderation are key characteristics of a healthy lifestyle during the holidays and throughout the year.

What do you think?

How do you keep your fitness routine intact over the holidays? Share your tips with us in the comments section below.

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