Stay fit over the holidays and tips to lower holiday stress
The holiday season is here. What does this time of year mean to you?
Is it a time filled with family, friends and excitement, or do the holidays bring you stress, overeating, excess drinking of alcoholic beverages and too little physical activity? Unfortunately for many of us, it is a time of weight gain and stress.
While the few pounds the average American gains between Thanksgiving and the new year doesn’t sound all that bad, the truth is that most people don’t lose the weight.
“When you add up one to three pounds every year during the holidays, the net gain is simply excess weight gain,” said Rhonda Moore Johnson, M.D., medical director at Highmark Blue Shield. “Not only can this change your appearance and self-esteem, it increases the risk for heart disease, diabetes and even cancer.”
The key to managing your weight during the holidays is to make healthy food choices and to not overeat. Here are some suggestions to keep in mind this holiday season:
- Listen to your body. Stop eating when you are no longer hungry.
- Keep a food diary. Write down everything you eat – it will surprise you!
- Don’t snack on foods you don’t love. Instead, save room for your favorite holiday treats that you don’t get any other time of the year.
- Remember, smaller is better. Just taste and eat smaller portions of the foods you really like.
- Drink water. Try for six to eight glasses every day.
- Out of sight, out of mind. Avoid having tempting foods around you.
- Exercise most days of the week. Stay fit during the holiday season by being active. It will also help you beat some of the stress that often comes this time of the year.
- Limit your intake of alcoholic beverages. And, please, don’t drink and drive.
Feed your spirit, not just your body
- Find the true spirit of the holidays and share it with the people you love and care about.
- Reach out for support if you need it.
- Stay in the present. Try not to be consumed by things that happened in the past.
- Schedule “quiet time” to refresh your mind, body and spirit.
- Take in all of the free sights – drive through different neighborhoods to see the holiday lights.
- Volunteer. Helping those less fortunate will help to keep the value of the holidays in perspective.
- Read a new book or watch a movie, especially old favorites that will make you laugh.
- Keep your holiday “to do” list manageable.
- Get a good laugh. Humor helps – have fun!
- Smile and practice random acts of kindness. Give someone a big hug.
Dr. Johnson is the medical director of health equity and quality services at Highmark Inc. She leads Highmark’s efforts to reduce racial and ethnic health care disparities among Highmark members through clinical interventions and improvements in health literacy, language access and health plan cultural competency.
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