FSB Author Article
Lose Weight Over the Holidays? It's
Possible, and Here's How
by Tom Weede
Author of The Entrepreneur Diet
Forget about adding pounds to your waistline this holiday season. With a few simple lifestyle adjustments, you actually can lose weight -- and still enjoy the festivities.
Although it's commonly asserted that on average people put on at least 5 pounds between Thanksgiving and January 1, research from Tufts University shows that most people add about a pound. So shedding some fat can be a reality -- with a little strategic planning, according to Tom Weede, author of The Entrepreneur Diet: The On-the-Go Plan for Fitness, Weight Loss and Healthy Living ($22.95, Entrepreneur Press, January 2007).
"It's true that parties and a busy schedule can squeeze out exercise and eating well," says Weede."But you can resist the holiday bulge, and maybe even trim some excess, by tweaking your routine just a little. Think of it as a gift to yourself."
'Tis the season to be in shape, and here's how, according to Weede:
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Be whole -- Before heading to a party or a big meal, eat a toasted whole-wheat bagel or a bowl of oatmeal. You won't show up hungry and the whole grains are complex carbohydrates that take longer to digest, helping you feel fuller longer so you won't over-snack on the pre-meal munchies.
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Water it down -- Drink a tall glass of ice water along with your holiday feast -- this will help fill your stomach and leave less room for eggnog and stuffing. You'll even burn a few extra calories as your body warms the water temperature.
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Beware the buffet -- At an all-you-can-eat affair, fill up on veggies first, then stand or sit a good distance from the table.
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Take a post-meal walk -- Research indicates that physical activity after a big holiday meal may the lower levels of fat in the blood.
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Get creative with exercise -- Maximize the little time you have for exercise with circuit workouts, which combines strength and cardiovascular training. Here's how: Move from one exercise to the next with minimal rest between exercises (which keeps your heart rate up). Once through all the movements, cycle back through the circuit one or two more times.
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Recruit a workout partner -- Plan ahead of time to exercise with a friend at set times each week during the holidays. If they're counting on you to show up, you'll be there.
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Work out at the mall -- Mega malls have massive parking lots and stores as far as the eye can see. Take advantage of the size and park on the opposite side from where you intend to shop -- you could get in 20 minutes of walking this way.
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Solve your stress -- Schedule a massage at least once during the holidays. Chronic stress can cause elevated levels of the stress hormone cortisol, which can boost your appetite. No time? Practice "belly breathing" a few minutes a day. Sitting in a comfortable chair, take a slow, deep breath through your nose, feeling as though you're filling every part of your lungs. Pause, then let the air flow out slowly from your mouth or nose. Completely exhale, and then repeat five to 10 times.
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Get shuteye -- Sleep deprivation can result in lower levels of the hormone leptin, which helps regulate hunger. This may lead your brain to think the body hasn't taken in enough food, setting you up to overeat.
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Don't count calories -- Focus on the big picture -- a few holiday indulgences aren't going to burst your belt. It's the overall calories you eat and the overall calories you burn during the whole holiday period that count.
"You really don't have to deprive yourself during this season," Weede says. "Just make some good choices, stick to them, and you'll start the New Year ahead of the game."
Packed with advice from fitness and nutrition experts, The Entrepreneur Diet offers quick meals, healthy-fast food choices, and simple exercises for anyone on a tight schedule. It will be available nationwide and at www.entrepreneurpress.com in January.
Author Bio
Tom Weede, a former senior editor of Men's Fitness
magazine, is a certified health/fitness instructor with the American
College of Sports Medicine as well as a certified strength and
conditioning specialist with the National Strength and Conditioning
Association. He overcame struggles with his weight by starting a
regular running routine in his late
20s. He is now an avid runner and cyclist and has completed several
Ironman triathlons. Currently a freelance writer specializing in health
and fitness topics, he lives with his wife Adrienne in Oro
Valley, Arizona.