Fit for Life: Holiday Survival Tips

Saturday, December 14, 2019

Matt Espeut, GoLocalWorcester Health +Lifestyle Contributor

Matt Espeut

Here are some ways not to blow it completely:

I was listening to the radio this morning while preparing my food for the day, when the DJ gave a statistic that said people gain an average of 10 pounds every year during the holiday season.

This really resonated with me because I feel it is my mission and purpose to help you avoid being a statistic and minimize the damage that the holiday season is guilty of.

It’s really ridiculous when you think about it. We are supposed to be enjoying this great time of year, yet it nets us a ton of regret when January 2nd rolls around. It turns a joyous time into a letdown when it’s over, and I want to help you avoid that feeling.

Let’s be realistic though. I don’t expect anyone to be perfect, or even close to perfect, however, we can play defense, and limit the extra weight gain, so it becomes manageable.

Here are some tips you can implement TODAY so you can avoid the dreaded holiday weight gain that seems inevitable.

Like I said before, be realistic and plan your days in advance.

If you know you are going to a party, or dinner, assume you are going to cheat, and plan accordingly. I know for a fact that I will be eating my mother’s lasagna on Christmas Day, therefore I will eat a light breakfast, and possibly get a quick bodyweight workout in the morning. I will also have dessert, so I will limit the portion of lasagna and graze on the things that aren’t the healthiest.

Another good idea would be to eat something before you leave for your celebration. NEVER arrive hungry, because when you are, your decision making isn’t at its best. Have a protein shake in the car or eat some fruit and veggies before you enter your engagement. It’s like going to the grocery store hungry. When we do that, we are more likely to let our guard down and throw unnecessary food (like Oreos) into our shopping cart.

Once you arrive, focus on the lower-calorie fare, and eat the items higher in protein and lower in empty calories. Believe it or not, eating scallops wrapped in bacon will do less damage than spinach pies or pizza. People usually have vegetable platters, so fill your plate there first and avoid the cheese, crackers and ranch dressing.

When you hit the bar, opt for clear beverages and avoid adding juices, and drinking heavy calorie laden liquids like egg nog and beer. It is also highly recommended that you drink a lot of water throughout the night. Many people make the mistake of not drinking enough water, and you wake dehydrated and feeling like crap.

Start working out NOW.

If you don’t have a fitness routine, get on one now. DON’T WAIT UNTIL JANUARY 2ND TO START. If you do it will be much more difficult to turn things around. Even if you are only able to get a few workouts in, it’s still better than nothing. Remember, when you move you burn calories, and weight gain is an accumulation of stored calories. When you do any type of resistance training, it builds muscle, which is a more active tissue and will help elevate your metabolism, which in turn will burn more calories at rest.

We are running 2 promotions at Providence Fit Body Boot Camp, for the month of December that will help you get started and avoid going down the rabbit hole. You can join for 21 days for the small investment of $67, or if you are an action taker, and commit to the month of January, we will let your workout FREE for the remainder of the year. Hopefully this will encourage folks to commit to their health and fitness and NOT become a statistic.

Finally, you need to flip the switch. Program your mind that you will NOT succumb to destroying your health throughout this season. Don’t go in with a defeater’s attitude, feeling like you lost already, and certainly don’t subscribe to the theory that it is inevitable that you will gain weight. Another mistake is to use it as an excuse to dilute your discipline and say “It’s the holidays” so why not. We find ways to justify our bad decisions, and you can always find an excuse as to why you let go of your structure and beliefs. Go into this knowing that you will be less than perfect and enjoy yourself and the company of friends and family, but don’t let the good times segway into a pattern of self-destruction.

If you follow these loose guidelines throughout the holiday season, I can guarantee you will wake up on January 1 with less stress and anxiety, and a whole lot less work required to turn the ship around.

Committed to your success,

Matt Espeut, GoLocal's Health & Lifestyle Contributor has been a personal trainer and health & fitness consultant for over 25 years. He is the owner of Fitness Profiles, a one on one, and small group personal training company, as well as Providence Fit Body Boot Camp, located at 1284 North Main St., on the Providence/Pawtucket line. You can reach Matt at (401) 453-3200; on Facebook at "Matt Espeut", and on Twitter at @MattEspeut. "We’re all in this life together – let’s make it a healthy one.

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Fit for Life: Holiday Survival Tips

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