guest post by Michael Wood, CSCS, Koko FitClub
The holidays are approaching, a time when proper nutrition and good fitness habits tend to go right out the window for many people. Some studies suggest that average weight gain is around 5 pounds per person during the Thanksgiving to December holiday season, yet other, newer studies claim that the average person gains about a pound. Sounds like good news, right? Wrong. The same studies show that, for most people, this extra pound of weight is never actually lost. So, think of it as permanent, and over the years, it can accumulate. In five years, that’s 5 pounds of weight that doesn’t go away. Ten years? Ten pounds. What’s worse, people who are already overweight tend to gain more than a pound over the holidays, and most never lose that weight.
Even people who exercise regularly act as though they have a free pass to eat whatever they want during the holidays. One marketing director I know told me that she once ate FIVE whoopee pies on Christmas Eve, simply because her sister-in-law only makes them once a year. With Thanksgiving meals, extra cocktails, holiday parties and get-togethers all strung together, we all start having visions of sugarplums dancing in our heads – or maybe just the sugar part...
According to nationally recognized fitness expert and Koko FitClub Chief Fitness Officer, Michael Wood, CSCS, holiday weight gain can be avoided with some simple strategies, while still enjoying some holiday cheer.
· Eat a healthy, high fiber snack before you head out to holiday festivities. (Something like fruit, veggies or oatmeal.) This will help you avoid overindulging in high-calorie party food.
· Don’t waste calories on mindless munching. Skip the chips, pretzels and peanuts and spend calories on the holiday food you really love. Or, nosh on crudité and fill up at the veggie platter.
· Liquid calories are a killer this time of year. At holiday parties, alternate your favorite adult beverage with ice water. It prevents dehydration and slows down your rate of consumption. Fewer calories AND fewer headaches.
· Don’t eat after 8PM during the week. Michael’s secret weapon against sneaking an extra slice of pie before bed? Toothbrush and dental floss. Brushing and flossing right after dinner is a great deterrent for late evening snacking.
· Finally, get plenty of sleep. Burning the candle at both ends trying to be everywhere and do everything will have adverse effects on the levels of the stress hormone cortisol in your body, causing unhealthy food cravings when you aren’t really hungry.
· Keep exercising. If you don’t exercise regularly, start now and keep it going during the holidays. A simple goal of maintaining your existing weight over the holiday season will put you in a great place come New Year’s resolution season. Don’t have an exercise plan, or don’t know what to do? Koko FitClub can help. Koko offers a 30-day trial for just $30 with custom workouts and personal guidance every step of the way.
We now know that preventing holiday weight gain plays a big role in maintaining a lifelong healthy weight. And the good news is, it really doesn’t take much to keep holiday weight gain at bay. Eat well before the holidays, tag on a couple of extra cardio sessions each week in anticipation of indulging in your holiday favorites, and be prepared with a few strategies for when you are faced with the inevitable temptations of the season.
Need a little help starting a 30-day fitness plan of your own?
Join me and come check out Koko FitClub in Ashburn, Great Falls, Herndon and Reston for a 30-day trial, just $30. Meet our team of certified FitCoaches, experience all that the digital gym has to offer, and see how 30 days can keep you looking and feeling fabulous this holiday season.
About Michael Wood, CSCS
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s "Best of Boston" Personal Trainer, and made the Men's Journal "Dream Team" list of the nine best trainers in the U.S.
*sponsored content provided by Koko FitClub
Hi! my name is Andrea and I'm a not-so-average Northern Virginia blogger, mom, and transplant from the Midwest. I host Girls Night Out events, meet ups, and write about events and my adventures in the DC area. I love to travel, brunch, and drink wine with my neighbors! I'm known to live on the wild side and order Venti iced double shots at 5pm.
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