For most of us, the holiday season offers many reasons to be joyful, such as family, friends, parties, gifts and relaxation. We may also look forward to the endless availability of candy canes, cookies and chocolates that come along with the season but we probably don’t feel warm and fuzzy about the negative health effects that these holiday staple foods may have on us. Eating a lot of sweets can cause weight gain and weaken your immune system, putting you at a higher risk of getting sick!
Making small but effective changes to your eating and fitness habits can maintain or improve your health and weight during this holiday season!
1. Eat more fresh fruits and vegetables.
We have all probably already heard that we should be eating more fresh foods like vegetables and fruits but it really is so important for your well-being! Fresh fruits and vegetables provide essential nutrients and vitamins which can protect you from infection – no one wants to come down with a cold or the flu during the holidays! Fruits and vegetables are also low in calories but high in fiber so even though you will be consuming less calories, you will be feeling full because of the fiber. Eating less calories while keeping your appetite under control is one of the keys to losing weight. Eat your fruits and vegetables this holiday season to prevent sickness and lose weight!
2. Eat more protein.
Your body needs protein too! Protein helps control your appetite by increasing your satiation (satisfaction) after eating a protein-rich meal and by decreasing your desire to snack. Also, protein is stored as muscle instead of fat in your body and muscle increases metabolism so you will burn more calories (lose weight) just by eating protein! Besides aiding in weight loss, protein can put you in a better mood and improve your immune system! Who doesn’t want to be happy and well during the holidays?
3. Indulge with portion control.
To be healthy or to lose weight, you don’t have to miss out on your favorite treats this holiday season! If the majority of food you eat is healthy and filled with fruits, vegetables, and protein, you will be getting the vitamins and nutrients you need to stay healthy and will be consuming a low enough amount of calories to lose weight – so you can afford to have one or two cookies too!
4. Spend less time exercising.
No one wants to spend hours in the gym, especially during the holidays when we would rather spend most of our time with loved ones, enjoying festivities and relaxing! High-intensity interval training (HIIT) is your best fitness-friend during the holidays. HIIT is when you perform an exercise at almost your maximum ability for 30 seconds (exercises could be sprinting, jumping lunges, etc.) and then rest for 30 seconds – repeating intervals for only 20 to 30 minutes total. This type of workout burns more calories than most other exercises. HIIT is ideal for staying active and even for losing weight during the holidays because it is an extremely effective workout in an extremely small amount of time!
5. Don’t forget to rest.
Yes, it’s important to stay active whether you want to be healthy, lose weight or both, but don’t feel the need to workout every day! Working out five days a week for 20 to 30 minutes each day is enough to keep you in shape and let you enjoy the season!
These health and fitness tips are easy to follow and will only improve your experiences during this joyous holiday season!
Please note that every body is biologically unique, and therefore, every body will respond differently to changes in diet and exercise. Be sure to check with your doctor before making any significant changes to your eating and exercise habits.
