Laura Young is ready to fight against weight gain during the holiday season.
The Richardsville woman has been working out regularly for several weeks at Workout Anytime, a new 24-hour gym. She works out six days a week and with a personal trainer two days a week. So far she has lost 15 pounds.
“I feel good. I feel a lot better,” she said. “I’m not worried about the holidays.”
Many people worry about putting on pounds during the season. Experts say people can navigate their way through the whirlwind of family dinners, parties and general merry-making and still either lose or maintain weight by eating healthy foods and exercise.
Ann Embry, food and nutrition services director at Greenview Regional Hospital and a registered dietitian, said people often lose their internal radar a bit during the holidays when it comes to food.
“There’s such an easier access of food, and we get this mental thing that it’s the holidays. It’s time to celebrate,” she said. “It’s OK, but the holiday season keeps going longer and longer. Instead of indulging over the holiday season, we’re indulging for two or three weeks, and that can catch up with you.”
It’s important to keep as much of a normal routine as possible, Embry said.
“I know it’s busy. Typically homemade food is healthier for us than foods on the fly,” she said. “Try to schedule shopping at times that we have time to cook. There’s something about spending money on food that makes us want to eat all of it.”
Andrea Norris, community wellness manager at The Medical Center Health and Wellness Center and a registered dietitian, suggests not skipping meals.
“It’s recommended to eat a light snack to curb your appetite so you don’t overindulge,” she said. “Eat until you’re satisfied, not until you’re stuffed.”
People should also watch their portion sizes, Norris said.
“Watch your portions so you don’t feel like you’re eliminating anything. If they’re small portions in moderation, I think that’s fine. If you eat heavy one meal, then eat a lighter meal the next time,” she said. “Try to get the smaller plates. Don’t go back for seconds. If you do, try to make a healthier choice, like vegetables and fruits.”
In fact, starting with fruits and vegetables can be a good thing, Norris said.
“If you can start your meal with raw vegetables you don’t tend to eat as much because they’re high in fiber,” she said. “They tend to fill you up more.”
Beverages can be a roadblock to maintaining weight, Norris said.
“Beverages can be high in calories. People don’t realize they’re drinking calories,” she said. “Those calories add up. Just because we don’t feel full after we drink doesn’t mean it’s not high in calories.”
Norris and Embry agree that those who are watching their waistlines should bring healthy dishes to potlucks.
“Bring something you know is a little healthier for you that you can share with people. I always love fresh vegetables, relish trays, fruit salad – that’s a nice healthy choice,” Embry said. “If you want to do a dessert, do a yogurt parfait. It’s still good and you can put a holiday twist on it.”
Although you may feel obliged to attend an event, you don’t have to say yes to every single party or gathering, Embry said.
“If you’re really overindulging, you can say, ‘I can’t make it to eat, but I’ll come a little later.’ There’s less temptation than if you were there at the beginning,” she said. “Your meals are not going to be as bad for you as the cheese balls, summer sausages and crab dips. You can still have that fellowship, but bypass the high calorie items.”
Plan time to exercise, Norris said.
“Not only does it help with weight gain, but it also helps release holiday stress. Be realistic. Don’t try to lose pounds during the holidays. Just try to maintain your weight,” she said. “A moderate daily increase in exercise can help decrease weight gain. You burn more calories in the cold because your body temperature tries to stay warm.”
Dale Chaffin, general manager of Workout Anytime, said his staff talks to people when they join the gym to find out what they need.
“We find out what they’re interested in as far as working out and what their goals are,” he said. “We try to find out if they’re doing anything at all. If they’re not, we usually suggest starting with cardio, like walking for 25 minutes. Some people have their own routine already.”
For those who don’t like to work out around a crowd, Workout Anytime’s members are spread out over 24 hours, Chaffin said.
“It helps spread it out to where it’s never really crowded,” he said. “It’s accessible to people who work different shifts.”
Since the gym’s opening on Nov. 1, they have signed up quite a few people, Chaffin said.
“We signed over 20 new members on Monday,” she said. “It could be a mixture of us being new and being after the holidays.”
Young plans to continue exercising her way through the holidays. She said the price of having a personal trainer is worth it because being healthy now can help her avoid many doctor and hospital fees in the future.
“I’m so motivated right now,” she said.
