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Head off those Holiday 10
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Battle the bulge, Thanksgiving to New Year's By Stacey Colino for Lifetime
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There's one holiday tradition most of us could live without: acquiring a few (or more) extra pounds between Thanksgiving and New Year's Day. Yet considering the family dinners, office parties and decadent temptations along the way, succumbing to those seasonal five or 10 pounds - then struggling to lose them by summer - can seem as inevitable as Thanksgiving
leftovers.
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Indeed, it has been widely reported that the average American gains five or more pounds during the holiday season, which can increase those feelings of inevitability. Yet, a recent study from the National Institutes of Health (NIH) found that those reports are widely exaggerated: When researchers tracked the fluctuations on the scales of 195 adults between late September
and early March, they discovered that average weight gain was closer to a paltry pound.
So why all the hoopla over the holiday bulge? The trouble isn't necessarily the number of pounds we put on, it's that once we've gained one or two, we can't get rid of them. And that leads weight to creep up over the years. To stay slim no matter
Crank up the intensity. To blast away holiday weight - or to compensate for any extra calories you're consuming - pump up your usual workouts with interval training, or spurts of faster, more intense activity. If you usually walk for 30 minutes, try interspersing three-minute segments of jogging or speed walking, or add just one fast interval to your workout, if
that's all you can handle. Pushing yourself this way "surprises your muscles and jump-starts your metabolism," according to Denise Austin, host of Lifetime's "Fit & Lite" and "Denise Austin's Daily Workout." no matter what the season, follow these time-tested strategies
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- Try an a.m.workout. Having a hard time fitting fitness into a hectic schedule? Try working out first thing in the morning. "Once the day gets going, it's easy to put exercise on the back burner," says Austin. But by beating your holiday to-do list to the starting line, you'll work up a healthy sweat no matter what craziness the day brings.
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- Five moves, five minutes. Inserting mini-workouts into your day can do wonders for your waistline. Between shopping and your next holiday bash, try the following basic moves for one minute each to burn extra calories, increase your flexibility, and raise your energy level.
- One minute: Squats
- One minute: Push-ups
- One minute: Crunches or sit-ups
- One minute: Calf stretch. Alternate between standing on your toes and standing on your heels. Then flex your right foot followed by your left. Relax, then repeat.
- One minute: Cat stretch
- Write it down. Science proves it: Writing down what you put into your mouth is an inducement to eat less, whether because of plain old embarrassment ("Did I really inhale three Snickers bars?!") or just because tracking what we ingest helps us to be more mindful about our eating habits. "Once you put something in writing, it becomes real," explains Sandra Haber, Ph.D., a New York City psychologist who specializes in weight issues. "It makes you accountable," she continues, even for the things you usually don't count, like a handful of chips, or a-few-too-many glasses of wine.
- Eat before you party. Many people think the secret to losing weight is to eat fewer meals. Wrong. If you starve yourself during the day, you're likely to end up bingeing at night. A better strategy: Graze on several small meals during the day, then have a substantial snack - such as a glass of milk and some whole-grain crackers; or a bowl of soup and piece of fruit - before putting on that party dress. "If you go out with a semi-full stomach, you'll be better able to resist temptation," says Dr. Haber.
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- Hold out for true love. Don't give in to the urge to randomly and promiscuously nibble hors d'oeuvres. If you're going to a cocktail party, scan the scene and try to save yourself for foods that really appeal. "If you don't love it, don't eat it," advises Kathleen Zelman, a registered dietician and spokesperson for the American Dietetic Association.
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- Size does matter. You can also do damage control by keeping tabs on your portions. Instead of chowing straight from serving platters, make yourself a small plate, then walk away from the table.
- Another smart tip: Stick with foods you recognize. "Stay away from fried, creamy, or mystery dishes," with their equally mysterious fat and calorie counts, says Zelman.
- Keep your hands full. By holding a drink in one hand (stick with a wine spritzer or sparkling water spiked with lemon or lime) and your purse in the other, you literally won't be able to reach for the dessert tray. Remember to drink responsibly.
- Just say no. To avoid being accused by friends and relatives of not possessing the right kind of holiday cheer, it may help to have a pre-rehearsed reason on hand for why you're not eating more. "It's not a wise move to announce that you're watching your weight or dieting," Haber says, "especially during the holidays. Instead, say, 'I'm trying to eat healthier so I'm focusing on vegetables,' or 'I've been reading about antioxidants and I'm trying to increase my intake,' or even, 'I've noticed that if I eat too much potatoes au gratin, I have a hard time sleeping.' It's hard to argue with reasoning like that."
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