FIT BRIDE: Party, Party, Party
The beginning of fall through New Year’s is full of parties. Throw in a bridal shower here and couples shower there and you have a recipe for a health and fitness train wreck. With the lack of sleep, the increased stress of planning a wedding, increase calories and alcohol you may be lucky to only gain a pound or two over the next few months. According to a study published in Nutrition Review in 2000, the average weight gain for an active individual during the holiday season is about 1 pound. The average weight gain for someone who is overweight or obese is closer to 5.
Below I am going to give you some tips to avoid the Holiday Party Hangover and keep you looking great in your dress for your big day. Your fiancé can also use these tips as well.
1. Purchase a Journal – This journal will be for you to write down everything you eat and drink. Counting calories is admirable but just noticing and documenting what you eat and drink can motivate you to get your butt in the gym after indulging in two pieces of cake at the party the night before.
2. Create a Baseline – If your normal routine is to workout hard two times per week and walk at least three times per week that is your baseline. Notice if you are sticking to your regular activity or is it getting interrupted. If it is interrupted find other times to workout and/or walk. If you need to do short intense bouts of exercise try air squats paired with forward and/or side planks. Keep the rest in between exercises short and the duration of your full workout short as well.
3. Sign Up for a Holiday Fitness Event – At my gym Pinnacle Performance and Fitness we run a Holiday Fitness Challenge to keep our clients accountable over the Holidays. If the gym isn’t your style maybe a few fun runs/walks will help keep you motivated through the Holidays.
4. Celebrate with Activity – You have heard it before, take a walk after your big Thanksgiving/Christmas dinner. Walking is a great suggestion but is pretty boring. What about playing a game that involves movement and laughter after a meal? Childhood games like freeze tag can all be played with adults with a few minor adjustments so no one gets hurt or overly aggressive.
5. Throw Your Own Party – If you want to control your party environment throw your own party. Prepare your healthy food options. Have low calorie drink options. Throw everyone out so you can get to bed on time. You set the theme and the time. Your friends will come have a good time and move on to the next party if they want to.
6. Bring Your Signature Dish – Most holiday parties they ask you to bring a dish. Why not bring a healthy dish? Someone will always bring a high carb/high fat choice. A few parameters you’re your dish may be; any lean protein with two or less legs is a good choice. Side dishes that are full of veggies and not in a casserole is a good choice and a dessert without crust and includes lots of fruit is also a safe choice.
7. Start with a Salad – Eating a green leafy salad before indulging in your holiday fare is a great choice. The salad will help fill you up with fiber and cancer fighting phytonutrients. This will help you from overeating the main course and/or desert. Be sure to skip the creamy dressings and stick with the lighter options like oil and vinegar.
8. Don’t Go Back for Seconds – Sometimes we go out to dinner before going to a holiday party and while at the party we have a “seconds”. Avoid getting “seconds”. Put a glass of water or sparkling water in your hand for an hour or so before reaching for any type of food or other beverage. Give your dinner time to digest.
9. Get Sleep – It is easy to let late night parties, alcohol and caffeine interrupt your sleep schedule. If you did one item on this list perfectly this is the one that would have the biggest impact on your body and your mind. Your body needs consistent sleep to burn more calories, to recognize hunger and fullness, and to reduce stress. Guard your sleep schedule. If you need to, take short 15 minute naps during the day.
10. The Clothes Test – Pick out your favorite pair of jeans that fits just right. Put them on just before your party season is in full swing and see how they feel. After a couple of weeks, put on those same pair of jeans and see how they feel. If there is no change, stick to what you are doing. If they are feeling tight, go over the list above and make modifications. If you can’t put them on you may need some professional help to keep you focused during the months to come.
I hope you have a great holiday season and the tips above will help keep you lean and tone during the months ahead.
-Adam Farrell