Stick with it to stop the dreaded holiday weight gain before it starts

It is never too early to begin planning your strategy to stay healthy over the holidays, or as I lovingly call them, The Weight Gain Months. Candy-filled Halloween is just around the corner (the candy has been highlighted in stores for almost a month now!!) and Thanksgiving, Hanukah, Christmas, New Years and so on will be here before we know it. Plus, now that it’s starting to cool off, food becomes less light and more hearty…think chili, casseroles and other warm and rich food. That, along with our busy back-to-school and then holiday schedules can sometimes make exercise less of a priority. So more food, richer food and not enough exercise really is just a big ol’ recipe for disaster. But not to worry, you don’t have to finish out 2010 with a belly Santa would be proud of; just have a plan.

1. Be assertive. No means NO people. So when someone offers you a second slice of pie or helping of buttery mashed potatoes, say “no thank you, it was delicious” and then stick to your no-guns! The "no-guns" also work when saying no to the Halloween candy bowl at the office.
2. No excuses. “But it’s the holidays” is not a good excuse for throwing out everything you know about eating healthy. Just because you can eat a dump truck load of cookies, drowned a pot of chilli or drink a lake full of eggnog, doesn’t mean you should. Think about how overeating junk will make you feel a few hours later and about all the hard work that will disappear because of a month or three of binging.
3. No excuses part deux. “It’s the holidays and I’m too stressed and busy to workout,” is possibly the lamest excuse ever for not working out (check out other worthless excuses that should never come out of your mouth by clicking here). Exercising reduces stress, helps us to think more clearly, banishes irritability and so forth…plus, it burns calories that we inevitable consume more of during this time of year. Just do it…even if it’s 20 minutes a day…get your body in gear. Want to shave off the time driving to and from the gym? Try this quick and very effective workout at home.
4. Split it up. Because your time is valuable, split up your workout routine into 10 minute sessions throughout your day…you’ll get the same result, but wont need to find an entire 30 minuntes to and hour at a time.
5. Don’t go hungry. A great tactic to ensure that you don’t overeat at big meals or parties is to not go to them hungry. Eat a light but satisfying snack before you go. A half turkey sandwich on whole grain, veggies and hummus or a protein shake should do the trick. This also works in every-day life...eat a small meal or snack every three hours so that you don't end up eating a ton of food out of starvation.
6. Exercise portion control. Thanksgiving, Holiday parties and your kitchen should never be viewed as all you can eat buffets. Fill up on fresh or steamed veggies, lots of fruits and a small amount of meat and side dishes. Make it your goal to have one plate of food per meal…half of it being fruits and veggies.
7. Say “bye-bye” to leftovers. Send the fatty and high calorie leftovers off with your guests, put them on festive plates and deliver them to your neighbors, take them to the office or “gasp!” throw it away (this is a great option for your extra Halloween candy). Whatever you do, try not to leave them in your house for you to snack on day and night.

Armed with these tips, you are ready to go to holiday parties, family get togethers, Thanksgiving dinner and wherever else the next few months of 2010 take you. Remember, it’s okay to indulge every once in a while, just don’t make it a habit.