If you'd rather ring in 2012 as slim as you were before the final two calorie-bursting weeks of the year, take heart — it's not that hard to fight the weight gain that often goes hand-in-hand with Christmas, Hanukkah, and the New Year. There are steps you can take to avoid piling on the pounds while still enjoying the holiday season.
Anyone can stay fit during the holidays, says Jill Coleman, fitness coordinator at North Carolina's Wake Forest University, by doing two simple things: making every second of a workout count, and keeping a watchful eye on your nutrition.
It's possible — and very doable — to fit exercise and nutrition into a hectic holiday schedule by following Coleman's advice.
Punch up your workout. Most people think a good workout consists of 60 minutes of cardio, but opting for shorter, high-intensity bursts has a greater impact on fat loss. “A 10-minute workout in your living room of high-intensity exercises like squat jumps, push-ups, or any exercise that gets your heart rate and breathing up quickly will have a big effect on your overall physique,” says Coleman. “Doing aerobics, long-distance running, and things of that nature are all very healthy, but you actually want to think in terms of more intense shorter workouts for fat loss.”
Add weight to drop pounds. If your goal is to maintain your weight, Coleman suggests adding weight training to the top of your holiday to-do list. “You can get away with 20 minutes doing weights and that is going to have a much bigger impact on your metabolism than an hour on the elliptical.” Hybrid movements that combine two exercises in one, such as a squat with an overhead press or a lunge with a bicep curl, are most effective.
Mix it up to keep it up. Give yourself the gift of a session with a personal trainer who can put together a specialized program you can continue for a few months following the holidays. “For a small investment, you’ll benefit from the knowledge and face-to-face interaction with an experienced trainer simply by asking questions and starting a tailored program.” She also recommends trying a new class at your local YMCA or gym. If weather prevents you from traveling, pop in a DVD or find workouts through cable television.
Editor's Note: Lose Weight Fast
Not a lot of time to exercise? The good news for people who are short on time to exercise over the holidays is that nutrition is actually the biggest factor in terms of weight maintenance and weight loss. Use these tips from both Coleman and nutritionist and exercise physiologist Dr. Mickey Harpaz. Choose the tips that work best for you:
1. If you are going to have a big eating day, such as Christmas, make sure to get a good work out in beforehand. At the minimum, take a 30-minute walk.
2. Choose fat over carbs if you have a choice. “This is a hard and fast rule that I use, because when you show up at a party there are going to be all types of food, and it can help you navigate that,” Coleman says.
3. Eat protein and veggies first at a meal. For example, fill up on turkey or ham and lots of green vegetables, then wait about 20 minutes before going for a starch. Usually you'll find you're so full that you don’t really need as much starch, says Coleman.
4. Fill your dinner plate once with whatever you like, and don't return for seconds, says Harpaz.
5. Enjoy one piece — and only one — of any dessert you choose.
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