Fitness Club 12-15-2019

Overindulgence – John Phillips

Here we are again, entering into the beginning of the Holiday Season, the Season of over indulging. Too much food, too much drink and not enough exercise to counter balance the previous. Every year the average person puts an extra 1-2 pounds during the holiday season. This is weight that they don’t take off. If they continue to do this for 10 years that would be an extra 10-20 pounds at the end of the 10 years. That is quite a bit of weight. The average moderate active adult requires approximately 1680 calories to maintain their weight. That really isn’t that hard to get and/or go over with the way many Americans eat. With the Holiday and all the rich food and drink, it is easy to understand how we can put on extra weight.

It takes a 3500-calorie deficit to burn a pound of fat, that would be 500 calories less per day. That also means that you can increase your activity to burn an additional 500 calories per day. This is where it gets tricky; you hopefully have been working out for the whole year, maintaining your weight, maybe gaining a little muscle, which weighs more and helps burn more calories. This could, however, be a problem, because if you are working out and not watching what you are eating during the holiday, the chances are that all of that goes south. In actuality, you should be trying to figure out where you can burn an extra 500 calories so that you can have that sliver of pecan pie with whipped cream. If you plan on attending any of those Holiday parties and enjoying yourself, you need to make a plan now on how you are going to burn those extra calories. I suggest that you keep a food intake diary for several days, noting how many calories you eat at each meal and try to keep track of how many calories you burn each day. After keeping your food intake diary, figure out where you may be able to burn more calories or what meals you can change. When you know that you will be attending a gathering, be mindful of how much you can eat or drink. If you need help with calorie counts you may try to google some of your favorite food and drink to see how many calories they contain. This also gives you some idea on how much you are eating. Plan ahead it will help you in the long run.

If all else fails, come into the Fitness Center and workout. I hope to see everyone there. If you have any questions, please call me at707-494-9086 or email wkuout2@aol.com or simply come in and see me.

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