During the holidays we tend to eat more and work out less, but that doesn’t mean you have to completely fall off the wagon when it comes to your healthy regimen. How is that possible? We reached out to Planet Fitness’ Director of Health and Fitness, Brian Zehetner, to ask him every possible question on the pitfalls of living healthy during the holidays.
Here is what he had to say.
1. What’s a good way not overeat during the holidays?
It’s incredibly difficult to avoid overeating during the holidays, but there are a few tips and tricks that can help with prevention. First, do your best to adhere to traditional meal times. Inevitably, the snacks and all-day grazing are what do most of us in, so use your watch and stick with a schedule. In addition, keep your portion sizes really small. I’m not recommending this because I want you to eat miniscule quantities of food (though this would certainly help with overeating), I’m recommending small portions because there are always so many options, and you know you want a little bit of everything. It’s also helpful to eat slowly and chew your food completely. This will extend the eating time and ultimately contribute to longer-lasting satiety.
2. If you do eat more, what’s an easy workout?
If you happen to eat too much, be sure to let your food digest before doing any activity. Going on a walk is a great idea, but if you’re bloated from your meal, you may end up feeling even worse. Once you’ve recuperated to a degree, take that walk or incorporate a few of the exercises below.
3. What are a couple of good at home moves you can do?
Push-ups, planks, wall sits, lunges, squats, burpees, mountain climbers, and high knees are all solid bodyweight exercises that can be done in pretty tight confines.
4. Any tips on staying stress free?
It might not be possible to avoid holiday stress, but you can certainly help manage it – use a meditation app, find a good book to escape to when needed, and avoid people and topics that are known to be volatile.
5. What are some other healthy eating tips?
Load up on the vegetables and fruits whenever possible (make these 50% of your plate). Be sure to eat balanced meals with carbs, proteins, and fats together, which will prolong the digestive time and allow for a greater feeling of fullness. Take it easy on the condiments, dips, sauces, and add-ons, these can really add to the calorie load around the holidays. Try and avoid the calorie-laden beverages, and focus on eating your calories instead of drinking them!
6. Should you eat before a holiday party?
Eating before you head to a party or get together in an effort to minimize your intake at the party sounds like a reasonable plan, but it can backfire on you if you’re not diligent. In some cases, the urge may be too strong or your willpower too feeble to avoid the party goodies. In this instance, you could end up eating twice as much as you would have otherwise. In the end, you know whether this strategy is something you can pull off… or not. Choose wisely!