Holiday Tips & Treats That Won’t Play Tricks On Your Waistline
Villano, CPFI www.mypersonalfitnesscoach.com
Halloween. So starts
the Holiday Season. The average American gains 7-12 pounds between
Halloween and New Year’s. As Halloween
rears its head, so does the plethora of wonderful smelling
chocolates and other treats that tempt us as we walk through the
aisles of our favorite stores. I will cover some tips, tricks and
nutrition information for many of the popular candies to help you make the
If you can count it and limit it
to a single serving, you can work it into your food plan and enjoy
the holiday festivities without sacrificing your fitness goals
Keep your goals firmly planted in your mind. We all get “caught
up” from time to time. While in “the moment”, it is quite
easy to lose sight of your ultimate vision and why you began
your fitness or nutrition program in the first place. I always spend
time, prior to the beginning of the Holiday season, reinforcing
our client’s “Why’s”.
How will your life
be better when you are living at your goal weight? What will
you be wearing? How will you be feeling? Where will you
feel more confident or energetic? How will your weight loss
benefit your family ? How are you feeling in your current
condition? Why the heck do you want to lose this weight anyway ?
I suggest that people make a “why card” and keep it visible for
those times when the going gets tough. You can also pick out a
favorite outfit which no longer fits , find a picture of an
outfit that you would love to be able to wear, find a picture of
yourself or someone else that represents your goal or find a
“before” picture that represents something that you never want to
go back to. Keep them handy for a constant reminder of why you
do want to make the choices that will lead you to your goal.
an eye on serving sizes and portions – Any food (even not so
healthy ones) can be worked into your food plan, it’s just a matter
of awareness and balance. Many people label foods “good” or bad.
In reality, it is all about portions and serving sizes.
a plan - If you are like most people, you grab a “treat”
or two every time you walk past the bowl. This can add up to hundreds
of calories before you know it. Plan ahead and count a few
treats into your food plan ahead of time. Count them out in
advance and place them in a separate bowl or dish. This will keep you
from feeling “deprived” and still allow you to stay on track
towards your goals.
the “All or nothing” mentality. Let’s face it, no one’s
perfect. Chances are, there will be a time or two when you
go overboard. Don’t let this lead into an “I already blew it”
binge that lasts until January 1st. No one or two
days is going to make or break your fat loss efforts. The key is to
get right back on track the next day and consider adding some
extra cardio in to work off the extra calories.
is in YOUR candy bowl ? This can make a significant difference in
how you manage your weight throughout the Holiday. Be aware, however,
that “healthier” does not necessarily mean “fewer calories” ,
that “low fat” does not mean that you can eat twice as much, and
that “lo carb” usually means more calories.
candy you don't like: You will be less apt to eat out
of habit and “take a piece or two” if you are not surrounded by
alternatives to candy: Give out dried fruits, nuts,
raisins, cheese and cracker packets, pretzels, popcorn , or fruit
roll-ups for a more healthful “treats.”
low-calorie treats: Things like Licorice, popcorn,
gummy bears, mints and marshmallows are all lower calorie
small portions: Buy fun-sized chocolates instead of their full
sized counterparts. Don’t forget to count out in advance your
allotted servings for the day.
non-food alternatives: You can still enjoy the
holiday festivities and keep the trick or treaters happy. Many stores
and holiday shops carry a multitude of Halloween miniature toys, cars,
glow-in-the-dark necklaces and other fun little goodies.
informed and prepared: Many people see the holidays as a
time where nutrition labels don’t matter because all “treats”
are bad. During this time of year it is even more important to look at
and compare nutrition labels and to be aware of SERVING SIZES. This
will allow you to enjoy the holidays without sabotaging your
weight loss efforts.
Article written by Dianne Villano, President of
Custom Bodies. Custom Bodies has been serving the bay area since 1996 with
weight loss & fitness programs for every fitness level. Dianne is a
personal fitness instructor certified through the National Academy of
Sports Medicine and a frequent speaker on health and fitness related
topics with articles published in over 20 media outlets including Weight
Loss & Obesity Resource Center, Women’s Exercise Network, Self Growth ,
Gateway to Beauty & Life tools for Women.
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