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Bursts
of Activity help keep weight off during the
Holidays
December 3, 2010— Just because you have an
office holiday lunch on Thursday, a cocktail
party on Friday night and a buffet dinner on
Saturday doesn’t mean you have to weigh five
pounds more come Sunday morning.
If you plan ahead, you can fill your week
with extra little bursts of exercise and cut
back your calories here and there to
counteract your high-calorie plans for the
weekend and help maintain your weight
through the holidays.
“There are a lot of
Bursts
of Activity help keep weight off during the
Holidays,” said Michael Berry,
who chairs the Department of Health and
Exercise Science at Wake Forest University.
“During the holidays, you may be taking in
extra calories and having less time for
exercise, so it’s probably more important to
add these types of activities daily.
Remember, 500 calories can mean five miles
of running.”
In addition to your normal exercise routine
and physical activity, try taking the steps
instead of the elevator or talking a walk at
lunchtime – you can even take a five-minute
walk every 30 minutes to burn some calories.
"And,
if you can, he suggests increasing your
daily, 30-minute workout by about 10 minutes
to help counteract the weekend’s
indulgences.
Then you need to think about your buffet
strategy once you get to the party, said
Gary D. Miller, associate professor in the
Department of Health and Exercise Science.
“You won’t want to overindulge, but you
don’t want to deny yourself, either,” he
said. “I’m all about living and having a
good life, so keep things in moderation and
don’t skip the things that bring us so much
pleasure this time of the year.”
He loves chocolate, so he scans the table
for the most delicious, unique and,
preferably, homemade, chocolate dessert. And
enjoys a piece – but not before he’s filled
up on fruits and vegetables (except those
cooked in heavy sauces), white-meat turkey,
and other low-calorie foods.
And he never blows his chocolate indulgence
on, say, a candy bar.
“I’m not going to waste my calories,” he
said.
When the holidays wind down, don’t despair
if you’ve added a couple of pounds. Most
research says you will pick up a pound or
two, Miller said.
Just keep following your pre-holiday
strategy of adding bursts of activity to
your schedule every day and watch your
calories for a month or so, and you should
get back on track.
