Even the world’s elite athletes can watch their healthy regimen crumble during the holidays.
Just ask Chris Carmichael, coach of champions.
“It’s definitely the time of year when everybody lets down their guard,” said Carmichael, whose training systems have propelled a variety of top-tier athletes, including cycling icon Lance Armstrong. “The elite athletes, if they put on 1 or 2 pounds, they can get it off fairly quickly. But for the rest of us, this is a time of year that we put on extra weight, and it gets more difficult to take it off.”
It’s not unusual to add 5 to 10 pounds from cheerfully grazing through the holiday party season. That kind of weight can’t be shed in the same amount of time. Your best bet, Carmichael said, is to focus on diligence through the season.
Here are his tips for staying svelte and merry through the holiday.
Top five things you should do
* Step away from the buffet table: Visit once and then steer clear. Standing too close to a deep spread is too tempting.
* Shorten your workouts: Don’t abandon your fitness routine because of the holiday time crunch, just whittle it down. Exercising for 15 to 30 minutes is enough to keep your program from deteriorating.
* Go healthy: Aim for the healthy food like cranberries and sweet potatoes. Fill one-third of your plate with veggies.
* Drink wisely: A pint of beer has 150 to 160 calories. A glass of wine has about 90 calories. Cocktails can be better, but stick with the low-cal mixers.
* Fill your plate: One good trip to the buffet is better than several small trips.
Top five things you should not do
* Don’t go to the party hungry: Eat a snack before heading out, preferably something filling and high-fiber like whole grain rice or crackers.
* Don’t let stress wear you down: People make poor decisions when they are tired and stressed out. Take a step back and look at the bigger picture of the holiday season. Make time for yourself.
* Don’t keep the leftover sweets: Make your home a refuge from the deluge of holiday sweets.
* Don’t close down the party: The longer you stay, the more you eat and drink and the more likely you will overindulge.
* Don’t skip your favorite treats: Choose your indulgences wisely.
Learn more — Get more tips from Carmichael at www.trainright.com/nutrition
