How the Holiday Season Provides a Unique Fitness Challenge

Each year, millions start off the holidays with a large meal on Thanksgiving, followed by several more days of leftover pies, cakes and candies. Many gain a significant amount of weight. Some people can gain 5-7 pounds during the holiday season, although according to a University of Texas Southwestern Medical Center, most people only gain 1-2 pounds during the season.

No matter who you are, the weight-gain cycle easily can continue throughout the winter, and by spring, you can have 5-10 pounds to lose. Hold that pace for a decade, and you would have gained 50-60 pounds. This is the way weight gain occurs -- slowly, over the years.

The good news: While it can take a few to several years to gain 50-60 pounds, it only can take 6-12 months to lose it. So when I feel the urge to write the annual "Holiday Weight Gain Article," next year, perhaps I can feature the success stories of last year instead of trying to scare people into exercising and eating from healthy food plans.

Without a lifestyle change, including daily exercise and proper food habits, the annual 1-2 pounds of weight gain can lead to obesity, which gives you a higher chance of contracting other related health problems such as hypertension, stroke and diabetes.

So how can people avoid adding holiday weight? Healthy food choices and more exercise -- and a few extra tips:

1. Walk more

When safety is not an issue, try to walk farther than normal when going about your normal routine. Burning a few more calories by walking is one of the easiest ways to take off that extra weight. Just 20 minutes of brisk walking can burn more than 100-150 calories. That equals a cookie or soda in calories.

2. Get a jump on training

Try out my free "45-Day Workout Plan" (PDF). This is a beginner's plan. Just email me if you have purchased this in the past, and I will send the 45-day intermediate plan to you.

3. Continue to drink water

Water is going to help you avoid eating as much if you drink a large glass 20-30 minutes before having a large dinner. Plus, water will keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. If you just drink a glass of water, that often will take care of the food yearning. This is not skipping a meal, just a way to work through temptation. According to the National Institutes of Health, an optimal level of water per day is a half to one gallon a day. Add one extra glass (eight ounces) of water per every 10 pounds you are overweight, too.

4. Eat slowly

Eat very slowly and enjoy the flavors. Try to chew your food at least 30-40 times per mouthful. It works and will allow the "hungry-full" response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. Stay away from buffet tables at parties and use smaller plates when selecting foods.

5. Brush your teeth after meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss and use mouthwash so that your mouth is feeling nice and clean. This makes it less appealing to eat more, especially before bedtime. Ever try to eat or drink something after brushing your teeth? Not tasty.

6. Cardio ideas

You can do cardio workouts such as walking, jogging, biking, swimming and rowing any day, and it only takes 20-30 minutes to receive a good cardiovascular benefit. Keep the heart rate at about 50%-65% of your maximum heart rate. A good way to determine maximum heart rate is: 220 - age = max heart rate.

The best thing about this part of your workout is that you can do your cardio exercise around your neighborhood, on a treadmill at home or at the gym if you choose. So on days when time is critical, get your cardio done or make those days one of your rest days (1-2 per week).

Here is a full-body weight circuit routine that can be used to get you back in the gym again (use machines or free weights):

Do this weight routine 2-3 times a week:

• Bench press 15, 10* reps or push-ups

• Pulldowns 15, 10*

• Squats or leg press 10-15

• Leg curls 10-15

• Rest with abs: do 25-50 reps of any crunch exercise

• Military press (shoulder press) 15, 10*

• Biceps curls 15, 10*

• Triceps extensions 10-15

• Plus exercise of choice. Pick a machine and do two sets of 15 reps on it.

Repeat above if you have time/energy.

(*Complete this set with lighter weight for 15 reps on each exercise listed with* and immediately drop the weight a few pounds and perform 10 reps without rest)

On days you cannot get to the gym to lift weights, give this super set a shot. Add a dumbbell investment of $20-$30 to supplement your home workout fully:

• Push-ups 10-20

• Crunches 20

• Wide push-ups 10-20

• Reverse crunches 20

• Bench dips 10-20

• Double crunches 20

• Squats 20

• Lunges 10-20/leg

• Biceps curls 20

• Triceps extension 20

• Military press 20       

And the "Light Weight Shoulder Workout": See "The Best Shoulder Workout" article.

If you do some of these suggestions 4-5 days a week, you will burn enough calories to lose weight and inches as long as you are not getting too carried away with your eating habits. See the "Lean-Down Plan" for more ideas on what to eat and when.

Good luck with the holidays. Try to work off many of the stressors of the holidays by giving yourself a present of 30 minutes to exercise or walk. You will feel better after any type of exercise, compared to not having done any activity.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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