- John Phillips
As I sit down to write this, it is two weeks before Thanksgiving. I decided to do a little research on how much weight you can expect to gain during the Holiday season. It is common knowledge that on average most Americans will gain somewhere between 2 – 5 pounds, one report said up to 7 pounds. Then I came across a report that said on average most Americans only gain 1-2 pounds during the Holiday season but the problem is that they don’t lose that weight. They carry it all year long and then gain another 1-2 pounds at the end of the next year. This can be concerning year after year. Think about it, after 10 years you could actually gain somewhere between 10-20 pounds. Now here is another scary fact, it takes a deficit of 3500 calories to burn 1 pound of fat. That means a deficit of 500 calories a day. On top of that as we grow older our metabolism slows down, our muscle mass shrinks, and we begin to slow down, making it harder for us to lose weight. The good news is that it is never too late to be mindful of what you’re eating.
Here are some ideas on how to combat the weight gain. First, watch your alcohol intake. Most alcoholic drinks fall under 200 calories, however, some of those fruity drinks have over 400 calories. Second, before you sit down for meals, drink a large glass of water, it fills you up so you won’t eat as much. Third, watch the carbohydrates. Eat more fruits, vegetables and less potatoes, gravy and rolls. Forth, slow down while you’re eating. Take your time and enjoy the meal and company. Allow your stomach time to inform you brain that you are full and really can’t eat that piece of pie or last scoop of potatoes. Finally, keep up the exercise, don’t let the celebrations interrupt your workouts, try to increase a little bit or maybe switch it up a bit. The body doesn’t like change and it may cause you to work a little bit harder and burn more calories.
I hope this information is helpful, if you need additional help or information, I can also be reached a t 707-494-9086, or email firstname.lastname@example.org or the best way is to stop in during my floor hours, which are posted on the bulletin board to the right as you enter the Center. I hope to see everyone at the Fitness Center soon.