How to Prevent Holiday Weight Gain

holiday weight gainOh the dreaded holiday weight gain. The mornings are dark, the air is crisp, and holiday season is lurking upon us. That’s not the only thing creeping up. The dreaded winter weight is fast approaching. No way Jose! Not this year!! Do you know how simple it is not to gain weight this winter but still enjoy everything you love?? Read on….

  1. Start your morning off with warm green tea.

Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals — damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause. **

  1. Invest in a heart rate monitor.

We overestimate how high our heart rate really increases during exercise. Perceived exertion, where we think we are working harder than we are, is the biggest road block to weight loss. Invest in a heart rate monitor and let the numbers do the talking. Popular brands include: Polar (my personal favorite), Garmin, Fitbit etc. Available online. Average price: $70-$200. It’s worth it!

  1. Maintain consistency.

Take it one step at a time. Change doesn’t occur overnight. Train your body and your mind to remain on a schedule. Be steadfast and disciplined with sleeping, eating and exercising.

Your body doesn’t like surprises. When you maintain a rhythm, no doubt there will be a physiological response to exercise…weight loss. Weight loss is simple. It is not rocket science. Calories in minus calories out equals weight gain or weight loss.

     4. THERE IS ABSOLUTELY NO EXCUSE NOT TO EXERCISE.

There is enough time in the day to dedicate to your body. With the amazing advancements in the health and fitness industry, there is no shortage of resources to help you get moving. Don’t complicate exercise. It doesn’t have to be at a gym or in a structured setting. Just move!!

An hour workout is ONLY 4% of your day! There is NO excuse not to exercise!

  1. Give yourself a break.

Enjoy those favorite foods. When you enjoy your favorites (in moderation of course), a surge of endorphins is released that leads to a happier you. This catalyst effect helps lower cortisol which means weight loss. Be wise with your choices!

Just like anything else, take a deep breath and take the first step. You are not in this journey alone. The weight loss is just the cherry on top. You are so much more than that!

Here are some quick go-to exercises to keep you moving this holiday season! Plug in your favorite music and here we go:

Exercises on the go:

  1. Warm-Up : Jumping Jacks-2 minutes
  2. Push-Ups: 2 minutes (break after one minute)
  3. High knees: 2 minutes
  4. Power abs: 20x crunchies; 20x bicycles; 20x scissor kicks; 20 sec plank- x2 rounds
  5. Alternating chair step ups: 2 minutes
  6. Standing leg abductors: 1 minute each leg
  7. Tricep dips: 60 sec feet on the ground; 30 sec right leg raised, 30 sec left leg raised.
  8. Alternating plyo lunges: 2 minutes

Is your heart rate up yet?? I hope you have your heart rate monitor!! WATER BREAK

  1. Bicep curls with bands: 16 reps. X3 rounds
  2. Elbow plank hold: 2 minutes
  3. Downward dog/alternating knee pull-ins: 2 minutes
  4. Superman back extensions: 12 reps. X 3 rounds
  5. Interval cardio – Max calorie burn-all out 5 minutes: ONE MINUTE EACH EXERCISE:
    1. Run in place
    2. Jumping jacks.
    3. Plyo squats.
    4. Jump rope.
    5. Burpees
  6. Cool down and stretch

YOU DID IT!!!!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieveing and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

**Source: Green tea | University of Maryland Medical Center http://umm.edu/health/medical/altmed/herb/green-tea#ixzz2ebgAocBQ  — University of Maryland Medical Center