Issue link: http://www.wacmagazine.com/i/404125
22 | Washington Athletic Club Magazine | NOVEMBER / DECEMBER 2014 Fight those holiday pounds Tips for keeping fit in a season of feasts G iving in to holiday temptations can easily ruin all of your hard work at the gym. Expending more calories than you consume is the only surefire way to keep your waistline under control. As we enter the heart of the holidays, it's a good idea to set some rules for preventing the winter pounds from piling up. • Avoid eating large meals. Eat smaller portions throughout the day to stabilize your metabolism and prevent energetic ups and downs. Portion out leftovers in to-go containers to prevent overeating. • Chew your food thoroughly. Taking the time to chew your food ensures your digestive system can best absorb nutrients properly. Undigested food often leads to bloating and digestive issues. • Moderate your consumption of high-fat and high-sugar foods. Fill up on simple vegetable and protein dishes. And no, potatoes au gratin don't count! Feed your body high- nutrition foods first (and chew them thoroughly). Then if you need to try some pie or that five-cheese macaroni dish Aunt Sandy makes so well you can hold yourself to two or three bites more easily. • Add an activity or another workout. If you are eating extra, your body needs a little extra movement. Add a lunchtime workout or evening walk with the family to burn off that extra holiday treat. • Try high-intensity interval training. These workouts are great when you're short on time but still need to burn a lot of calories. Choose six to eight exercises you can do at a high intensity with good form for 30 seconds. Give yourself 10–20 seconds between exercises. Do two to three sets of each. Interval training maximizes your caloric burn in a short amount of time. It's a perfect addition to your winter workout regimen. • Relax and sleep. Stress is the No. 2 reason many people pack on the pounds. When we're stressed our bodies produce a hormone called cortisol. Studies have shown a relationship between excess cortisol and weight gain. The best way to combat this hormonal imbalance is to prioritize time for yourself. Use this time to clear your thoughts, get organized, or just breathe and stretch. The holiday season comes with much excitement and plenty of opportunities for gaining weight. Fight back with these tips and your waistline will thank you. Getting Fit By Kinya Jones, WAC Personal Trainer Stay up to date with special holiday classes and Athletics schedule changes at wac.net/athletics. Contact WAC Personal Trainer Kinya Jones at kjones@wac.net or through the Personal Trainer Coordinator at ptcoordinator@wac.net.