Tips to Stay Fit During the Holidays

Tips to Stay Fit During the Holidays

Almost everyone does a little too much celebrating at this time of year. Between Thanksgiving and the New Year, the average American will gain 7 pounds as a result of indulging in extra helpings, snacking on holiday treats, having an extra glass of wine and exercising less.

(Texas & Markus, Co-Founders of The Fitness Underground Los Angeles)

You can and should enjoy the holidays. You can enjoy being with family and going out with friends. You can go to holiday parties and have fun. You can even enjoy a few “naughty” meals.  There’s no reason why you can’t enjoy yourself AND stay healthy and fit through the holidays. Here are 5 ways to stay on track:

1. Aim to stay on your fitness program over the holidays.
Fail to plan and you plan to fail.
Not only do most people fail to plan, they consciously plan to fail over the holidays. Most of them expect to “blow” their diet and skip workouts over the holidays. They expect to eat more, to exercise less and to gain weight. As a result, they don’t even make the effort.

You can avoid this trap by planning to succeed through your holidays. Set up a positive expectation. Keep your standards up and don’t settle! Not only can you plan to “stay in shape” over the holidays, you can plan to improve! All you have to do is make the right (realistic) decision and expect success.

2. Plan all your workouts in advance.
You know your schedule is going to get hectic over the holidays. You’ll be cooking, shopping, going to parties, traveling, etc. To stay on your training and nutrition regimen is definitely going to take some planning.

Plan your schedule in advance. Anticipate what’s coming up. Write it down. Put your workouts on your calendar just like every other important event.

3. Give yourself permission to have a planned “cheat day.”

A planned “cheat day” helps you to stay on your program better in the long run. If you’re too strict all the time, you’re setting yourself up for cravings and bingeing. One cheat meal per week will have only a minor effect on your physique.

4. If you fall off the fitness wagon, get right back on it.

Even if you fall completely off the wagon, don’t beat yourself up. Get right back on your program and don’t look back.
Many people think their entire diet is ruined by one fall. They feel as if everything they’ve done prior to that day was wasted and there’s no sense going on. Or even worse, they drop out completely . Just because you mess up once doesn’t mean you should quit!

5. Control your portion sizes.
One of the most important rules to remember all through the holiday season is the law of energy balance, which states: To lose body fat, you must consume fewer calories than you burn up each day.
There are 2 important rules to remember here –

    (1.) Too much of ANYTHING gets stored as fat – even healthy food.

    (2.) Small amounts of anything – even junk food – will probably NOT get stored as fat as long as you don’t indulge too frequently.

There’s no reason to deprive yourself of things you enjoy. Just make sure you don’t over-indulge. As long as you enjoy your favorite foods in moderation, and you keep working out, it probably won’t end up around your waistline.

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GET FIT, STAY WELL AND THRIVE IN 2011

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The Fitness Underground-Los Angeles c.2011
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