Randy Kotey’s Guide To How To Avoid Getting Fat This Christmas

The Christmas holidays are upon us once again, and this breeds the perfect environment for weight gain—lots of food, cocktails, and high levels of stress. But packing on the pounds doesn’t have to be an inevitable fact of the holiday celebrations — avoiding it may actually be easier than you think.Food is an absolutely essential part of life, regardless of what or how you eat. Once digested, it is converted into energy power cells, which are responsible for everything from keeping our heart beating to pumping air into our lungs, to helping us move. However, in knowing about the importance of food, we tend to gain significant amounts of fat during this period and always use the holidays as an excuse.

These tips will help you maintain that healthy weight even during this festive period of tempting treats and delicious foods.

Cut back on taste testing

Many people spend a lot of time cooking and baking during the holiday season. Not surprisingly, this can lead to weight gain. That’s because along with the cooking and baking comes taste testing, and even small bites of baked goods and holiday dishes can add up in calories. Tasting your dishes can be important, especially if you are cooking for others, but a small bite of less than a teaspoon is probably more than enough. You should also make sure that you aren’t hungry while cooking, as it’s much easier to go overboard on taste testing when your stomach is growling.

Drink plenty of water

It’s important to drink plenty of water, especially in dry, air-conditioned office environments. It will help keep you hydrated and will also help stave off hunger.

 Avoid sugary drinks

Sipping on soft drinks or even ‘healthy’ juices all day can add an alarming number of calories to your daily load. With an average of 150 to 200 calories per bottle, these sugary drinks won’t do your waistline any favors. Try drinking unsweetened tea, as it is a good way to stay hydrated while getting an antioxidant boost.

Get out at lunchtime

As easy as it may be to eat lunch at your desk and work straight through, it’s always a good idea to get out for some fresh air and a little walk. Find yourself a walking buddy and meet up for lunchtime outings. An even better idea would be to go to a gym or yoga class after lunch – you’ll come back to the office feeling energized and refreshed

Get enough sleep

Adequate sleep is important for us to stay healthy and alert at work, but recent research has shown that lack of sleep leads to reduced levels of leptin, an appetite-suppressing hormone, and increased levels of ghrelin, a hormone which increases appetite. Not surprisingly, those who don’t sleep enough (less than seven or eight hours) are more prone to weight gain, obesity and also diabetes. That should give you more than enough reason to go to bed at a decent hour – you’ll bounce spring into work bright-eyed and bushy-tailed, get more done and eat less!

Make regular exercise part of your routine

This is an obvious one but it is always worth reiterating. Choose an activity that you enjoy and will feel motivated to continue – join a gym or any sporting group, or start up an activity at work like team soccer, or a walking/running group. And make the most of the weekends – go for a walk, swim, or bike ride, and enjoy the fresh air. You’ll look and feel so much better for it.Staying healthy and trim while working in an office requires commitment and effort, but it doesn’t have to be about fanaticism and deprivation. If your daily habits are healthy ones, you can afford the occasional indulgence – a drink or two, a nice meal, some dark chocolate. It’s all about balance. If you find foods and activities that you enjoy, your new habits won’t feel like a chore at all, and you’ll love the benefits you reap.

Control and manage your stress levels

Keeping up with the demands of the holidays can be stressful. Those who are stressed have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain, as they have been linked to greater food intake. Additionally, a stressful lifestyle may cause increased cravings for junk food. For these reasons, it’s important to keep stress levels under control throughout the entire year, but especially during the holidays when you may be plagued with more tasks and surrounded by unhealthy foods.Many people tend to eat more and indulge in comfort eating when they’re stressed. It is so important to manage your stress and learn to relax for the sake of your mental and physical wellbeing. Stress hormones contribute to weight gain, especially in the abdominal area, as well as food cravings – so meditation, exercise and anything else that helps you relax will benefit you both internally and externally. There are plenty of things you can do during the holidays to reduce stress. Some options include exercise, meditation, yoga and deep breathing.

Surround yourself with fitness motivated friends

It is said that when you are around certain people for long amounts of time, you tend to pick up their habits unconsciously. Consequently, being around people who do not understand the importance of being fit can and will affect your fitness zeal.

Avoiding a few pounds over the holidays is not as difficult as it’s made out to be. It only takes the right combination of a little hard work, a cup of dedication, and a pinch of motivation. Though with all the beautifully cooked meals laid out in a feast, so within your grasp, remember that hard work can be destroyed in only a simple matter of minutes. So fight the temptation and you’ll reap the rewards later on.

Have a wonderful and joyous holiday!

Randy Kotey is a fitness coach. To find out more about him and what he does follow him on his various social media pages

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