Fittrax: Nutrition

Tip The Scale In Your Favor

We’re here already. At the start of the holiday season. Along with the traditions, joy,
and fun of the season comes the stress and temptations that many of us dread. This
is because going through the holidays filled with long hours of shopping, family
gatherings and parties, often can lead to an overindulgence of high calorie foods
and spirits. And when the end of the season comes, we’re left with a 5-10 pound
weight gain that will most likely be your New Year’s Resolution to lose…again! But
it doesn’t have to be this way.

Going through the holidays armed with the right tools and strategies to prepare you
for all that comes your way, can help you stay on track and still enjoy the season
and the celebrations.

*Stay Active - I can’t stress how important exercise is to help with weight control.
I know it can be difficult with all that’s going on to continue your regimen, but there
are so many benefits to exercise. It will help as an outlet for the increased stress
you may be feeling. It will help you sleep better at night so you feel more refreshed.
It will keep your metabolism high for burning the intake of excess calories. If you
can’t get in a full workout some days, cut your time in half…some is better than none.
Any form of cardio exercise will do whether it’s walking, running, cycling, swimming,
or aerobic classes. The definition of a cardio workout is having an elevated heart
rate in your target heart rate range (220-age x 65-85%) for an extended period of
time, preferably about 30-60 minutes. Remember calories in versus calories out
is what leads to weight gain or loss. One pound of weight is equal to 3500 calories
or 500 calories per day for one week…if it’s in excess or deficit will determine if it’s
a loss or gain. So turn up the volume to the Christmas carols and dance, dance, dance.

*Be Positive - Believe in yourself and avoid negative self-talk. Focus on your
accomplishments rather than your failures. Don’t make more of a slip-up than
it’s worth. There is no need to worry about one meal or even one day. Bouncing
back is the key. Get in your exercise (do a little more if you can) and simply be
more conscious of your choices.

*Be Flexible - The “all or nothing” thinking will surely cause failure. Never say
never and don’t be so strict with yourself. You want to be able to enjoy yourself
and some of the wonderful food at this time of year. It’s all about balance. On
the day of a party, try eating a lighter breakfast and lunch, and don’t forget your
exercise to keep your metabolism revved up.

*Be Realistic - Don’t try or expect to lose weight over the holidays, it can lead to
disappointments. Maintaining your weight is a good goal for this time of the year.


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Some fat is good for you, and some is not. Some Cholesterol is needed in your system and some you don't want!

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Holiday Eating Tips!

:You're winding up for some holiday feasting.

What do you need to know to be prepared and smart about it?

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