This is a great time of the year with many family gatherings, great food and fun. With that comes the problem we will talk about this week, gaining weight! Trying to keep weight off during the holiday season can be very challenging but their are ways to make it happen. One thing that can make a difference is trying to substitute high calorie ingredients with lower calorie ones. Here is a great reference guide from Mayo Clinic http://www.mayoclinic.com/health/healthy-recipes/NU00585.
Another way to limit the weight we gain is by doing family activities like playing the xbox kinect. It not only brings families together but it also makes you break a sweat! Continue to read on other ways to maintain your weight during the hoildays.
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Stay Healthy and Lose Weight during the Holidays
The holidays are a great time to celebrate with family and friends but they are also associated with an abundance of food and a decrease in physical activity. This can cause weight gain, which can cause aches and pains.
With these 10 simple tips, you'll be able to stay healthy (and possibly shed unwanted pounds) this holiday season:
1. Always try to plan your meals, including snaking or dining out, at least two to three days ahead
2. Be conscious about what you eat at all times
3. Always exercise at least two to three times a week
4. Limit your alcohol intake
5. Drink more water
6. Find healthy alternatives to traditional holiday foods
7. Find ways to make physical activity a part of your family holiday experience
8. Change your workouts to keep yourself motivated
9. Savor the flavor of holiday foods - opt for quality, not quantity
10. Learn to say "no" to certain foods and don't give in to the social pressures of eating
With a little bit of discipline and planning, this can be one of the healthiest holiday seasons you've ever had.
Holiday Food Consumption Guide 101
If you are trying to lose weight, the holidays can be a challenging time. Here are some tips that will help you stay on track with your healthy eating lifestyle:
- Make sure your diet and exercise program is something you can stick with.
- Don't restrict foods. This is a time to indulge a little, but remember to do so in moderation.
- Remind yourself of your goals by placing a sticky note or picture of "where you want to be" on your refrigerator or mirror.
- When visiting family or friends, make sure to eat something healthy before you visit, so you don't overeat.
- Try to share your health and wellness goals with as many people as you can. You will be less likely to overeat.
- Sip water at regular intervals throughout the day. Carry a glass of water around with you at parties. This keeps your hands busy and stomach feeling full.
- Try to reach for the healthiest foods when you are hungry.
- Chew food slowly. It takes time for your brain to perceive 'fullness' in your stomach. Besides, chewing food slowly allows you to savor the taste of the food.
- Eating too quickly is a common cause of weight gain during the holidays since you consume more calories than the body needs.
How Physical Therapy Can Help This Holiday Season
Physical activity is extremely important at this time of the year, given the inevitable increase in calorie intake during the holidays. Diet is just one part of the equation, which is why physical therapy is so important. Physical therapy can play a valuable role in helping you stay healthy and pain free this holiday season.
It's a good idea to schedule an appointment with your physical therapist to learn a safe, effective exercise program to maintain optimum muscle strength and flexibility. When you combine discipline in your diet with a personalized exercise program, the holidays can become a time of great rejuvenation. Physical therapy can help relieve aches and pains with a combination of exercise and (possibly) massage. Massage can help relieve tight muscles and boost blood circulation.
Give us a call right away and we'll work with you to make this a healthy, happy, and safe holiday season. Our highly skilled, licensed physical therapists have been specially trained to help you enjoy the holiday season with a structured exercise and massage therapy program.
Come to our clinic and enjoy a professional and relaxing environment. Let us help you make this a healthy holiday season.