Head Into 2013 Feeling Physically Successful

Chances are that no matter what you do, you will be tempted by decadent holiday foods over these next 6 weeks. It is unavoidable, yet it is one of the things that makes the holiday season so enjoyable. Think pumpkin fudge, brie cheese, gingerbread cookies and cranberry stuffing. I am getting hungry just writing this.
What can you do to prevent holiday weight gain this year? Better yet, what can you do to head into 2013 looking and feeling your best?
To find some answers, let’s begin with some simple math. In addition to your normal food intake, if you consume an additional 3 cookies, 2 alcoholic drinks and 2 ounces of cheese per week, over the next 6 weeks you will be taking in an additional 5,700 calories. Remember that it takes an excess of 3,500 calories to gain a pound. So if you do nothing different except add in these foods, you will gain over 1.5 pounds in 6 weeks. Unfortunately most of this will surround your belly as that is where sugar and alcohol love to hang out. Yikes!
Aside from avoiding all the delicious holiday foods, what can you do to prevent weight gain over these next 6 weeks? Exercise. If you can add in an additional 30 minutes per day of consistent aerobic exercise 5 days per week, you will burn about 1,000 to 1,500 extra calories per week. (The number varies as some people will walk and some will run at a faster pace which burns more.)
To help you get this plan into place, I have put together 5 suggestions to increase your odds of success over the holidays.
1. Remember this quote: “those who fail to plan, plan to fail.” Hence, in order to have success in your fitness, it is necessary to plan your workouts. What exercise will you do and when will you do it? Every Sunday night I would like you to get out your calendar and write out your fitness plan for the week. That is going to be very critical for your success.
2. Figure out what may get in the way of your progress and come up with solutions. It could be lack of time, lack of equipment, work commitments, childcare, holiday shopping or other obligations. Just know that the same things that have been getting in the way of your success will continue to hinder you create solutions ahead of time. Figure out what you need to do to make this happen.
3. If you are just beginning to exercise, or if you are going to increase your current workout schedule, remember that you are not always going to be comfortable. Exercising is tough work and you must get comfortable being uncomfortable. Pay attention to your body by learning to differentiate between pain and discomfort. It is very uncomfortable running up a hill. Your breathing will be labored. This feeling is uncomfortable, but a necessary part of being in shape. On the flip side, be aware of pains and twinges that may lead to an injury down the road. If a specific mode of exercise hurts, then find another one that suits your body better. Listen to your body and be conscious of what it can do.
4. Find an accountability partner. Maybe it is a friend, neighbor or co-worker that also shares your goal. Decide to talk or email at least twice a week to discuss your progress and when possible, plan to exercise together. Sharing your workouts and successes with someone can really make a difference.
5. Accept that there will be times when you are going to backslide and miss your workouts or eat too many calories. Everyone goes through this. When it happens, revisit your goal sheet and reconsider your motivations. Give yourself permission to amend your goals and become determined to continue moving forward one small step at a time. Remember that some exercise is better than no exercise. If you only have 15 minutes one day then exercise during that time. Do not give up on your plan!
Ending the year on a physically high note is about creating a realistic plan, making time for yourself, listening to your body and continuing to move forward. Find your balance, choose activities that agree with you, find an accountability partner, and be willing to work hard to achieve your desired results. It will make that cranberry bliss bar taste so much better when you know you have put in the tough work. Go do it!