Brought to you by First Coast YMCA
It’s the most wonderful time of the year. It’s also that time of year when you have to fight against the everyday temptations of the season’s high-calorie bounty. According to the National Institutes of Health, most Americans never lose the weight they gain during the holiday season.
Unlike other special occasions over the year, the winter holidays last more than a month. Before you enter the new year, make sure to stick to your yearlong effort in maintaining a healthy weight and start the year without any regrets.
However, that doesn’t mean you need to be a killjoy at family get-togethers or Christmas parties. Follow these simple rules for enjoying a stress-free holiday season while keeping the weight down:
Start Your Day with a Workout
Exercising in the morning can help ensure better behavior all day long, according to a study published in the Medicine and Science in Sports and Exercise.
Using brain scans, researchers found that when women worked out in the morning, they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared to the days they didn’t workout in the morning.
If exercising by yourself sounds too boring, try a group meet-up with friends and family. The YMCA of Florida’s First Coast offers free group exercise opportunities for members to stay on top of their fitness goals throughout the year. Visit the Y’s website to learn more about how you can get involved.
Limit Alcohol Intake
You may think drinking can help induce sleep, but the sleep you get isn’t very deep. As a result, you are less rested, which can trigger you to eat more calories the next day.
Also, remember alcohol is a source of calories. A 12-ounce beer has 150 calories and a 3.5-ounce glass of wine has 85 calories. If you’re trying to lose weight, creamy cocktails, such as Brandy Alexander and Mudslide, are on the no-no list. They are equivalent to drinking a rich dessert. Try to use watered-down frozen, unsweetened fruit to create a cocktail base, spruced up with antioxidant-rich ingredients like fresh grated ginger to reduce added sugar.
Be a Picky Eater
According to a recent study from the University of Pennsylvania, people tend to underestimate how much they consume when they’re given a variety of foods. Peruse the buffet before you load your plate to avoid foods you don’t really want. For instance, if you could take or leave sushi but adore sliders, don’t start with the tuna rolls in hopes to resist the two-bite burger. Portion control becomes more crucial for those who are currently overweight to avoid calorie overload during the festive season.
If you are significantly overweight, you have a greater risk of developing many diseases including high blood pressure, type 2 diabetes, and stroke. Even losing a few pounds or preventing further weight gain has health benefits. The best gift you can give to your family and loved ones is a healthy you.
At the FirstCoastYMCA.org, you can find individualized nutrition services that meet your needs. In the Y’s Weight Loss Support Groups, participants will learn about nutrition and diet tips, exchange healthy holiday recipes, hear from health coaches about helpful exercises and much more. This support group is free and open to everyone in the community. It occurs on the second Friday of every month from 12 to 1 p.m. at the Brooks Family YMCA. Utilize the community support to enjoy a happy holiday you deserve!
Looking for more tips on how to stay healthy and maintain your weight before 2016 officially arrives? Explore how First Coast YMCA can help by visiting FirstCoastYMCA.org or give us a call at 904.265.1775.
Thank you to First Coast YMCA for sponsoring this post.
