Tips to avoid HOLIDAY weight gain

• Never go to a party hungry
• Limit your alcohol consumption
• Get in some extra time at the gym
• Stay away from all the treats around the office and at parties
• Focus on socializing, NOT food
• Stay active
• Drink water. Try drinking a glass of water right before a meal, it will fill you up so you don’t overeat
• Take a walk
• Don’t give up just because you had one bad thing, don’t use “all or nothing” thinking. Never throw in the towel just because of a slip-up.

Are you considered Sedentary?

As defined by wikipedia – Sedentary lifestyle is a medical term used to denote a type of lifestyle with no or irregular physical activity. If you are involved in LESS than 30 minutes of VIGOROUS exercise 3x per week, you are considered sedentary. Do you fall into this category? And no…taking a stroll to walk the dog, doing a bar crawl, and walking around the mall does not count.

A lack of physical activity is one of the leading causes of PREVENTABLE deaths worldwide and is estimated to cause 1.9 million deaths worldwide. A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for:

* Anxiety
* Cardiovascular disease
* Diabetes
* Depression
* High blood pressure
* Osteoporosis

Sound like something you want hanging over your head for the rest of your life? Then take charge and get exercising.

Why workout?

Sounds like a self explanatory question, but I get it all the time. The benefits of resistance training (lifting weights) and aerobic exercise are endless, check out the list below to see just a few.

* Increased strength
* Improves attitude and fights depression
* Body fat reduction
* Increased metabolism
* Improved athletic performance
* Decreased rick for osteoporosis and heart disease
* Boosts energy and promotes better sleep
* Increased sex drive

Ditch the Soda

If you drink soda on a regular basis it might be time to consider other options. If a soda is your choice for hydration, you need to make a change. According to the American Beverage Association, the average American drinks an estimated 54 gallons of soda per year. That’s about 19 ounces per day (1.5 cans of soda). The average teenager drinks 31-42 ounces a day.

An average 20oz bottle of soda contains about 250 calories (mostly all sugar). Do the math, 20oz of soda every day will add up to about 91,000 extra calories per year, this equates to 26 pounds of fat. Still thirsty?

Why drink water?

We can survive for two months without food, but only a few days without water, yet most people grossly overeat and are consistently dehydrated. Why does this make any sense?

Second only to air, water is the most important element for survival. Why then do we choose to deprive our bodies of one of its most needed resources? Most people know that water is good for our health, but seldom do we know why. Water is used as nourishment and more importantly to remove waste. Without enough water to remove waste, we would be poisoned by own our waste products. Water lubricates our joints and it plays a big role in the chemical reactions related to digestion and metabolism. It carries nutrients and oxygen to the cells through the blood and helps to cool the body through perspiration. We need water to breathe as our lungs must be moist to take in oxygen and excrete carbon dioxide. I won’t go into great detail about how our bodies use water, but I want to list a few things that inadequate consumption of water can cause:
Constipation, joint and muscle pain, dry and itchy skin, acne, nose bleeds, repeated urinary tract infections, dry and unproductive coughs, constant sneezing, sinus pressure and headaches.

How to combat food cravings

# Eat regularly. Eat 5-6 small meals per day in order to keep your metabolism in check and keep your craving under control.
# Exercise. Exercise improves your mood, causes the release of endorphins and can help combat cravings.
# Relieve Stress. Don’t turn to food to relieve your worries, find a healthy way to relieve your stress such as a quick run or some yoga.
# Do NOT go to the grocery store hungry. You will buy things you don’t need and always overspend.
# Get rid of the bad stuff. If you have unhealthy/bad foods in your pantry, you will eat them, simple as that! So, in order to stay in control, don’t buy the food in the first place.
# Stay away from sugar. Refined sugars wind up in processed foods that lead to cravings.
# Stay away from processed, instant and pre-package foods. These all contain chemicals that will just make you more addicted to them.