Weighty Question

Let’s face it – we’re down the home stretch now.  The four weeks between Thanksgiving and New Year’s are dangerous ones for keeping our weight in check.  Here is a question that I hear all the time……………….

Q. I try really hard to maintain a healthy fitness and eating regimen during the holidays. But, somehow, I always manage to pick up a few pounds. Any suggestions?

A. It's true; holiday weight gain does seem inevitable. No matter how hard we try, the scale always seems to go up during this time of the year. But don't panic. Sure, small weight gains can be very frustrating. But don't fret over a few temporary pounds. As long as the excess weight doesn't accumulate over time, those two to three pounds can be easily lost when life returns to post-holiday normalcy.  However, the concern is absolutely justified. So let's discuss some ways to avoid that weight gain altogether…………..

1.  Exercise Duration: The holidays are very busy. The natural inclination is to find some extra time by shortening your workouts. You'd think that missing a few minutes wouldn't be important. But, those reduced minutes can quickly add up. Let's say you've maintained your body weight by doing one-hour workouts three days per week (for a total of 180 minutes per week). However, if you reduce every workout by just 15 minutes, you're missing a total of 45 minutes per week. That's 180 minutes per month. Now you're losing an entire week of exercise!

2.  Food Selection: As everyone knows, it's extremely difficult to eat healthy during the holidays. At home, the office or with friends — we're constantly surrounded by rich, sweet delicacies (just filled with calories and fat). Even if you consciously try not to overindulge, your diet almost certainly won't be "normal." Even if you only eat an extra 300 calories per day for 30 days, that's 9000 additional calories — a little over 2.5 additional pounds.

3. Irregular Meals: Surprisingly, we often forget to eat during the holidays. Between rushing from place to place and squeezing in errand after errand, it's easy to skip a meal or two. Seems like you'd lose weight, right? But that's not the case. Inconsistent eating often leads to fast food meals, overeating and a slower metabolism. Eating five smaller meals per day is the best way to maintain energy and curb extreme hunger.

And here's the really bad news — many people combine all three of these unhealthy patterns for a triple whammy. Imagine (1) limiting exercise, (2) choosing unhealthy foods and (3) eating sporadically for an entire month. Weight gain would be unavoidable.

Conclusion: Try to keep some regularity in your schedule, indulge in moderation and aim to maintain your weight. If the scale tips slightly to the right, that's okay. Just be sure to get yourself back on track in January!