Holiday Tips to prevent Weight Gain Herline A. Knights, MS, RDN, LDN
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reat ideas are not always easy to execute, but great ideas work, as long as you put in the effort to make them work. That is why it is so important to know the reason why you are putting in the effort. Here are some ideas to get you started and some holiday tips to help prevent weight gain.
Get a buddy Studies have shown that people who partner up to lose (or maintain) weight tend to do better than those flying solo. Kind of makes sense, right? Imagine you have had a stressful morning and really want two slices of pepperoni pizza at lunch. Your coworker who you buddied up with is there to “talk you down from the ledge,” helping you go for soup and salad instead. Or what about when your alarm goes off at 6 AM for your morning run, but you cannot imagine anything better than staying under those warm covers. Your buddy starts knocking at your door and yelling at you to get up and get moving! Having someone in your corner can motivate you to make changes you never dreamed possible, and you can return the favor and do the same for your buddy.
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Stay active
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A helping hand: A buddy can help you plan and prepare healthy meals or snacks the night before
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A workout buddy: A buddy can go to the gym with you or play sports with you (basketball, tennis, etc.)
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An open ear: A buddy is there to hear about your successes and struggles
A 30-minute jog can burn about 300 calories. Doing 30 minutes of interval training can burn a ton more. While many consider nutrition as about 60%–70% of the equation when it comes to weight loss (or weight gain prevention), do not disregard the 30%–40% contributed by physical activity!
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Accountability: A buddy is someone to talk to if you start to relapse or if you need a kick in the butt to get restarted
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Motivation: A buddy can keep you on target and help you make the small, steady steps that you need to take every day to achieve your goals
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A guiding hand: A buddy can teach you tips and tricks to mix it up and stay on track
Still not convinced? Here are a few more reasons to have a buddy: •
Helpful friend: A buddy is someone you always can call during a crisis, knowing you will get good advice/
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If you are currently active, stay that way! We often are knocked out of our routines during the holidays because of travel, additional evening commitments, and the shorter days of winter (at least for those of us in the northern hemisphere). Take a look at what your current physical activity level is (number of days per week, how long, and how intense), and make it a point to continue that level of activity through the rest of the year. Or kick it up a notch if you feel confident that you could do more.
