North Shore Personal Trainer Andrew Bora shares some thoughts on surviving the holidays and losing weight.
The holidays have arrived, and along with them, all of those wonderful home made sweets and goodies. It’s OK to enjoy one or two; just don’t go overboard or you’ll be doing some long workouts come January! Many people gain weight over the holidays and then find it hard to lose it afterwards. Some never do! Why is it so much harder to lose weight than to gain it? What can you do to avoid gaining weight?
Most people don’t realize how many calories they are consuming. It was recently reported that a typical Thanksgiving dinner contains about 4,000 calories. That’s enough to power the average adult for about 2 days! If you have to burn off an extra 4,000 calories at the gym, it will take you 4-5 hours on a treadmill at a fairly high speed.
When dining out, it can be difficult to estimate the number of calories in the food you’re eating unless you have experience doing that (Andrew can look at your plate and not only tell you the number of calories, but also the approximate breakdown of carbohydrates, fat, and protein). If you don’t know much about what you’re eating, take it easy! Choose smaller portions and eat slowly in order to derive the full enjoyment from every bite. This will also help you feel “full” sooner, which will in turn help you avoid overeating.
You will benefit by having a healthy eating program already in place. It is a good practice to keep a food journal, which is a record of everything you eat each day, complete with information on the amount of calories and macronutrients in each item. Andrew can provide specific nutritional recommendations based on your activity level and other factors.
The holidays are a busy time, and workouts are sometimes neglected. Try to make time in your schedule to get into the gym and maintain a regular program of exercise, because this will help you stay on track and avoid putting on weight.
One final tip: have a healthy snack such as a small protein shake before you go for dinner. This should help you feel less hungry so you don’t overeat. Also, limit your consumption of sweets. Remember that they contain a lot of sugar, which is not good for you.
If you do find yourself needing some help to lose weight, don’t hesitate to come in and talk with Glenview personal trainer Andrew Bora. Andrew is an expert on weight loss and he will be happy to help you.