(WBNG Binghamton) Worried about overeating around the holidays? Anthony Campo, personal trainer at Riverwalk Athletic Club, shares some tips to stay on track and still enjoy the festivities.
Tip #1 EAT PRIMARILY MEAT AND VEGETABLES
During the holidays this usually means filling yourself up on turkey, fish, ham or pretty much any other non-breaded meat you can think of. Also eat plenty of green vegetables such as spinach, kale, broccoli, green beans or asparagus. Olive Oil and a variety of spices can be used for plenty of flavor. Eating this way will give you the proper breakdown of nutrients that you need to stay in successful fat burning mode.
Tip #2 EXERCISE BEFORE YOU EAT
Perform both resistance and conditioning ("cardio") exercises prior to consuming foods high in carbohydrates. The ultimate would be to get in a full exercise session directly before your holiday meal. Understandably, many individuals are very busy around this time of year and this may not be possible. For these individuals, there are some great exercise choices you can perform right in the comfort of your own home. It would be in your benefit to choose one resistance exercise and one conditioning exercise to accomplish before the meal.
- Resistance (perform as many reps as you can in three rounds of one minute each)
- Pushups, lunges, body weight squats
- Conditioning (five rounds of two minutes)
- Run/walk, mountain climbers, jumping jacks
Tip #3 EAT BEFORE YOU EAT
This last tip might sound a little funny, but when trying to limit poor eating choices, eating the correct food choice an hour or two before a big meal might make all the difference. Eating a low glycemic (low carbohydrate) meal prior to a big meal has been proven to dramatically reduce cravings for foods high in carbohydrates. This, in combination with reducing your appetite in general, can help you to make better food choices and not overdo it on the sweets and starchy foods. If you are in a time crunch, eating a low carb protein shake or bar is always a great choice!
For more holiday eating tips and other fitness/diet recommendations, visit the Fitness Blog at Riverwalk Athletic Club.