By Reggie Collier, Contributing Writer
According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.
Weigh Yourself at Night, Three Times a Week Before You Go to Bed. Nightly weigh-ins are best. This is because you are at your heaviest due to the daily food consumption and you can determine from the stats if you need to wake up and get your morning workout in. Also, you won’t be let down if you had weighed yourself in the morning.
Get Your Workout in Within Three Hours of Waking Up. It’s important to get your workout in before your day becomes too busy. You may have very good intentions, but after the busyness and stress of the day, it’s so easy to put your workout off until tomorrow and again tomorrow, and then again tomorrow.
Don’t Diet – Distribute. Distribute your meals. Eat small meals every two to three hours. Preferably eat lean protein and vegetables. Save the carbs for later, so by the time you get to those family dinners or holiday parties, you won’t be starving and have a desire to eat everything you see. Skipping breakfast or lunch in order to “save your appetite” is definitely a no-no. It’s not the best weight loss tactic, but a lot of people do it during the holidays.
Reggie’s 15 by 3 Method. Most people may not have time to workout for 1 to 2 hours a day. Instead do 15 minutes of exercise 3 times per day. This will actually amount to 45 minutes. I would recommend high intensity movement to get the heart rate going and to burn those calories. Set a reminder on your phone so you’ll be held accountable.
1 Gallon in 1 Day. Before you drink any alcohol, make a promise to drink 1 gallon of water throughout the day. If you don’t finish the gallon, try and alternate between your glass of alcohol and a glass of water.
Sneak a Snack. Bring a healthy snack or two that you can fit in your pocket or purse. It’s better to munch on snacks versus going back for the second piece of sweet potato pie.
Fuel up on Fiber. Veggies increase fiber, which helps make us feel fuller. So dive in for the asparagus, broccoli, Brussels sprouts, and whatever other veggies are on that holiday table.
Maximize the Meat. Protein will help you feel full and control your appetite. So make the lean meats the second largest portion on your plate next to the vegetables.
If you are hosting the dinner, make sure you encourage your guests to leave with a to go plate. This will help prevent you from snacking on holiday foods for the next couple of days; which can definitely pack on the pounds.
For more Reggie C Fitness Tips, please visit www.reggiecfitness.com or follow on Facebook at @reggiecfitness1.