The plank is a good strength-training exercise – try holding one for a minute. — 123rf.com
Once again, Christmas is here.
Your diet and workout may go out the window today, but never mind; it’s a day to find some merriment to light up your heart.
Even if you’re not celebrating Christmas, everyone can savour the holiday and hope that present troubles will pass.
As Malaysians, no doubt the first thing we want to do is get together and feast today – and this activity will probably continue until 2023 rings in.
Excessive eating is one of the main reasons for the additional weight gain, but it is also due to lack of physical activity and exercise.
After bingeing on good food and drinks, we feel guilty and sign up for gym memberships – a new year, a new start.
That’s what we’d like to believe anyway!
But, instead of going downhill speedily, why not put your brakes on and glide steadily down the slope for a softer landing?
Try these useful tips to stay fit this holiday season.
There will be plenty of parties, dinners, lunches and gatherings, even if they are small ones.
So, eat something before leaving home so that you won’t be tempted to overeat there.
Some people prefer to skip their meals for the day to enjoy the festive spreads later, but that only means you will be enticed to eat more and thwart your digestion.
Foregoing meals actually leads to faster weight gain.
If you have a lot of invitations, eat smaller meals and chew food well.
Remember, the slower you eat, the faster you’ll feel full.
Chances are, if you are at a big party, there will be a variety of dishes to choose from.
Fill up at least half your plate with salads (minimise the dressing) and veggies (potatoes don’t count) as these choices contain very few calories and sugar.
Also, sit further away from the food, especially desserts, so that you have to get up and walk to get second or third helpings.
Every little walking step counts!
It also helps prevent you from continuing to pick at a certain food just because it is in front of you.
Drink a lot of water to satiate your appetite and keep hydrated.
It will also prevent a possible hangover if you go overboard with the alcohol.
A dry mouth and a nagging headache are classic symptoms of dehydration.
As a rule of thumb, experts recommend drinking one full glass of water for every alcoholic beverage that you consume.
Bear in mind to drink moderately, and if you’re driving, definitely stick to non-alcoholic beverages.
If you do have one too many alcoholic beverages, have a glass of warm water with lemon or a green tea the next morning.
This will help to activate your system and begin any detoxification process needed.
Also, just prior to going out, have something like some yoghurt and a banana – the protein contained in them slows down stomach digestion, and the potassium will assist in balancing out any salty foods that might exacerbate dehydration.
Many Christmas treats and snacks are full of salt or sugar, which tends to throw your metabolism completely out of balance (including when it come to alcohol), so nibble instead of gobble.
If you chew gum after tucking into your meal, that minty fresh taste and the action of chewing will help you avoid going back for more helpings, even if you’re still hungry.
A few small studies have shown that chewing gum can help reduce cravings and appetite, as well as shave calories.
Research conducted by the University of Rhode Island, United States, found that people who chewed gum every day consumed 68 fewer calories and did not binge-eat later.
Plus, gum chewers actually burned about 5% more calories than non-gum chewers.
Go ahead, chew gum when you have the urge to snack and right after your meals to prevent mindless munching.
Chewing gum can actually help reduce food cravings and appetite, so pop some in after you’ve eaten enough at the party. — AFP
However, note that chewing gum can also lead to swallowing air, which can cause bloating, so if you are prone to getting “wind” in your tummy, ignore this tip.Get out of the house
Fret not if you don’t receive any invitations this year as many are struggling to make ends meet.
Allocate time for family and perhaps plan some outdoor activities that do not involve costs.
Maybe a hike in the forest, a picnic in the park, a frolic in the playground or a walk about town – if the weather permits.
All these will help burn calories while keeping the children entertained.
Staying active and maintaining a semblance of an exercise routine may seem like an impossible task with a calendar full of holiday parties and family obligations.
But it can be done.
Plan to exercise in the morning before starting your day, when there are minimal distractions.
To maintain the muscle mass that you’ve worked so hard to build, perform your strength-training exercises as you can burn just as many calories as a cardiovascular workout in a shorter span of time.
No weights?
No problem, just use your own bodyweight – 20 minutes daily or every other day is enough during this period.
OPTION 1: Lunges are a great way to work the quadricep muscles (lower body), so incorporate some in your quick strength-training workout for the day. — Filepic
Here are some examples of exercises you can do:
- One-minute jumping jacks and/or marching on the spot with knees high (to warm up).
- Twenty parallel squats.
- Twenty walking lunges.
- A one-minute plank.
- Ten push-ups.
- Twenty bicycle crunches.
- Twenty tricep dips.
- Twenty duck squats (with legs separated and feet turned out).
Opting for meat dishes at the parties and buffets might even mean you will gain some extra muscle – definitely much better than gaining some extra fat!
So, stay healthy, indulge a little bit, keep your face masks on in crowded areas, and as Ella Fitzgerald would sing, Have yourself a merry little Christmas. See you next year!
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
