Beat Post-Holiday Bulge
Today's Healthy Outlook with Jennifer Foss, R.N.
(ARA) - The Christmas decorations are stored away. The leftovers are gone. But those extra pounds you gained while gorging at holiday meals remain. You're not alone. About half of Americans put on five to seven pounds during the holiday season.*
Now that your hectic holiday shopping and social schedule has slowed, it's time to begin a diet and exercise regimen to help shed those holiday pounds. But don't expect to take the weight off too quickly. If you follow a balanced diet and exercise routine, a loss of one to two pounds per week is considered healthy.
You should also limit your fat intake to 20 to 30 percent of your daily calorie intake (about 45 to 65 grams per day for a 2,000 calorie diet). Limit foods containing saturated and trans fats like butter, margarine, shortening, cheese, cream and whole milk. Opt for monounsaturated fats found in olive and canola oils and nuts.**
Eat Often, in Moderation
Moderating portion sizes also allows you to enjoy all the different foods you like to eat, while satisfying your taste for an indulgence every now and then.
Work It Off
A combination of aerobic activities, such as walking, jogging or swimming, and strength training are key to a balanced exercise routine that will help you work off the weight.
Strength training is especially important since it can increase your lean muscle mass. This, combined with fat loss from cardiovascular training and good nutrition, will improve your overall body composition by lowering your body fat percentage.
Make Fitness Fun
You can burn even more calories by simply taking the stairs or choosing a parking spot farther away from your destination's entrance.
Keep It Up
* Source: Bella Online, www.bellaonline.com.
Courtesy of ARA Content
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