Fitness: avoid the holiday weight gain

  • Published
  • By Airman 1st Class Adawn Kelsey
  • 82nd Training Wing Public Affairs
SHEPPARD AIR FORCE BASE, Texas --  During the Christmas holiday and Exodus many of the Sheppard Airmen and families will be celebrating, often with larger meals and delicious home cooked meals. It is key to remember a bulging waist line could be a result.

Eating home cooked meals, consuming more food than usual and working out less are common side effects of vacation time. Between November and December the average person will gain about one pound.

Andrea Hicks, a registered dietitian for the 82nd Aerospace Medicine Squadron, provided three pointers to help stay on the healthy track during the holiday celebrations and festivities.

"One of the biggest parts to staying on a healthy track is being aware of how much and what you are eating," Ms. Hicks said. "The three best pointers that I have are to plan ahead, eat more vegetables and to have portion control."

She said not to go to a party too hungry or absolutely starving and when filling a plate, get just a spoon full of the good stuff and fill the rest with vegetables and fruits. Also be aware of how much food is actually on the plate, try sharing a full portion with a friend or put half of it in a to go box and eat it for a different meal if eating at a restaurant.

Food can often be a stress reliever for some people and indulging especially during the holidays can lead to more weight gain.

"Stress and eating can go hand-in-hand for some people and being aware of that habit is very important," said John Martin, exercise physiologist for the 82nd AMDS. "Instead of eating more, try to exercise more to counteract the extra calories that consumed during the big meals."

Ms. Hicks said to also watch out for extra alcohol intake during the holidays. She said to keep to just one or two drinks.

"A shot can be up to 100 calories," Ms. Hicks said. "By just having one or two you can cut way back on the calories that you will consume and maybe even save yourself an embarrassing moment or two. Instead of alcohol I would suggest fruit juice and a spirits mix so you still get the bubbly feeling of champagne."

Many people struggle to maintain fitness if there is not a fitness room or Gym nearby.

"It's no problem," said Brent Ragsdale, health and fitness specialist for the 82nd AMDS. "For the people who don't have machines or weights at home, there is still the option to do body-weight work outs. There are so many workouts that you can do without weights like burpees, chair dips, pushups, sit ups, planks and jumping jacks. Do as many as you can in 15 to 20 minute rotations."