At Least Go For A Walk!
This time of year, it seems like you're eating all the time! By the end of the Holidays, it can be like a force-feeding program, and all you wan to do is roll over and say "NO!" ...But it's your favorite dessert of the year!!! So you keep eating.
Okay! No one here is going to tell you to go on a strict diet during the holidays! We can't do it either! But do try to use some common sense about HOW MUCH you eat: You and your body will know the difference between two cookies eaten slowly and savored, and ten cookies thrown down so fast you hardly got to taste them! Eat less! Then you can try more!
Another good thing to think about, now that most school sports are taking a break, is still getting some kind of exercise. Lot's of people go downhill or cross-country skiing this time of year, or snow-shoeing (very quickly growing sport!), or sledding. If you live in warmer climates, you might be able to go out and start a neighborhood game of soccer or flag football, or even a game of tag, hide and seek, or even capture the flag! If you're in a warm place, then you can still go swimming to exercise off that feeling of food-coma! Whatever you do, DO SOMETHING!!! Even if it's just a walk, on your own if it's safe, or with your family, it's a great way to get the body's systems pumping, and start to work on processing all those extra holiday calories!
Whatever you do over the holidays, try to get back to good habits once they're over! A lifetime of good habits can't be undone by a few days of indulgence! This is an exception to the healthy eating rule - so keep it an exception... And have a great holiday!
Portion Control
So, you think you need to lose weight?!? Lot's of people get screwy ideas of what 'normal' weight or size is, so before you pass judgement on yourself (and we are our own toughest critics!), make sure to get a doctor's opinion first! They can tell you what is normal and HEALTHY, and no matter what the fashion magazines or Hollywood seems to say, HEALTHY is all that matters!!!
Now, in any healthy lifestyle, there is a balance of exercise and good nutrition. You can't starve yourself into good health, just like you can't just run and run and run until you're healthy. Things just don't work like that. You need to feed your body healthy foods in the right amounts, so that it can build long, lean muscles, that in turn feast on fat!
And it's not only what you eat (fresh vegetables and fruits, protein, omega 3 fats, complex grains), but also how much. And that is where portion control comes in. Most Americans are served, and eat, far larger portions than are necessary for good health. They say "your eyes are bigger than your stomach" when people are hungry and pile the food on their plates, and they're right!
Different studies claim that an empty stomach is about 10 inches (25 centimeters) long - that's about the same size as a women's size 6 shoe! Full, it can hold anywhere from just under a quart to just under a gallon of food and liquid (it's all really liquid at that point). But do you really need to fill it all the way to the top?!? Nope. You don't need to.
To find an appropriate portion of food for yourself, use your own hand as a guide. Any portions of meat should be about the size of your flat hand, and portions of vegetables or rice or the like, should be about the size of your fist. Salad and fruits are considered freebies, as the nutritional value outweighs any calories you are consuming.
Once you've eaten the portions you've given yourself, wait at least 20 minutes before attempting to get seconds. That's how long it takes your body to begin digestion, and it's the only time you really know if you're full or not! Not before!
Other tips:
Studies show that diet sodas can be the cause of weight gain, so drink water and the occasional juice.
Save sweets and super fatty foods for one day a week. Later you might want to give them up entirely, but at least this way, you know you can have them, just not everyday!
Good luck, and let us know how these tips are helping!
