December 21, 2017
Tried and True Tips for Beating Holiday Weight Gain
READ TIME: 4 MIN.
According to the U.S. Department of Health and Human Services, over 60 percent of adult women in the country are considered overweight. While this is something to be concerned with all year long, it's especially troublesome during the holiday season. Throughout the holidays at this time of the year, people are more prone to pack on a few extra pounds. The problem is that while the season is short, that weight gain can last a lifetime. Adding a few extra pounds every holiday season can lead to a big problem that puts people at risk for poor health.
"Most people are surrounded by lots of good, but unhealthy food choices during the holidays," explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA's Washington Mystics. "It's so easy to overeat and consume more calories than you even realize. This is especially true at holiday parties and special dinners."
According to the Calorie Control Council, the average American consumes over 4,500 calories and around 229 grams of fat during a typical holiday gathering. This includes the snacking, holiday meal, and desserts they may consume that day. The calories and fat can quickly add up, and with people grazing all day, they may not be aware of just how much it's added up to.
Those who want to avoid holiday weight gain can, if they know a few tried and true tips that will help them successfully get through the meals. Here are a few effective tips that will help beat holiday weight gain:
"Even if you are diligent in maintaining your exercise program, you have to watch your food intake during the holidays," added Coach Walls. "You can't out exercise a bad diet. The food you eat and the amount of calories you consume play a huge role. You can get through the holidays without gaining that extra five-10 pounds, but it's going to take some effort."
While it's important to eat healthy all year long, it becomes especially so during the holiday season when there are so many temptations. Opting for healthy foods will help keep you feeling good, having high energy during what is often a stressful season, and will help you avoid weight gain. Healthy foods to include in your diet are those that are high in fiber and are nutrient dense, including fruits, vegetables, lean sources of protein, and whole grains. At holiday parties, look for the fruit and veggie tray and salads, and fill half of your plate with them, leaving only a little room for other options.
Sarah Walls has over 15 years experience in coaching and personal training. Owner of SAPT Strength & Performance Training, Inc., founded in 2007, she offers coaching to develop athletes, adult programs, team training, and has an online coaching program. She is also the strength and conditioning coach for the WNBA's Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer.
For more information, visit www.saptstrength.com.