Unwanted Holiday Weight gain is a common challenge, as millions of Americans indulge in festive activities, leaving little to no time for fitness. A study from the University of Scranton published in the Journal of Clinical Psychology found that 45% of people making New Year’s resolutions to lose weight give up by the end of January, while 80% quit by February.
The good news is that Evexia Medical is here to help!
Starting the year off with the right approach is an opportunity to reset, refocus, and address health by setting realistic New Year’s resolutions for long-term wellness. Fitness is one of the most popular and impactful New Year’s resolutions. There are many benefits to physical activity – it can decrease your risk of heart disease, diabetes, osteoporosis, Alzheimer’s Disease, and many cancers. Staying active also improves sleep, stress, our immune system, and attention span.
When setting a goal, it is important to recognize what caused the unwanted problem, in this case – extra pounds during the Holidays. The most common reasons for holiday weight gain include:
- Portion distortion: Holidays equal an increased availability of food, where calorie-rich indulgent foods, larger than usual portions, multiple meals at gatherings, alcohol and sugar are readily available.
- Routine changes: Time off from work, family gatherings, travel, more time indoors, and busyness all make it far too easy to skip out on regular exercise routines.
- Emotion & stress-fueled eating: Although festive, the Holidays bring on a plethora of emotions such as stress, joy, nostalgia, loneliness and difficult relationships. The emotional rollercoaster may prompt eating for comfort rather than hunger.
So how do we get started?
Instead of setting goals for extreme weight loss and drastic changes that are bound to be unsustainable, focus on goals that are achievable. Start by setting a goal you are 90% confident you can achieve and build from there. Remember to be specific, such as: I will walk for 30 minutes, four times a week, or I will add dumbbells to my existing cardio routine.
What is the best time of the day to exercise?
Research supports varying benefits to the timing of the type of activity. For example, morning workouts enhance mood and have improved consistency, whereas afternoon workouts may be more beneficial for stress relief after a long day of responsibilities. Ultimately, when it comes to its health benefits, the “best” time to exercise is the time you are most likely to stick with. If you are not a morning person, then pick afternoons and evenings. If mornings are the time you are most likely to move, then start there. The key is finding a time that fits into your schedule and allows you to participate in regular activity.
How much physical activity is recommended?
Moving your body for 30-60 minutes every day is the goal. It doesn’t have to be all at one time. You can break it up into 10-minute increments. For example, you could take your dog for a 10-minute walk before and after work and do another 20-minute walk at lunch. Don’t worry if you haven’t been doing much lately. You can start slowly with just one 5-10 minute walk a day. Then, add on 5-10 minutes of activity until you’re eventually at your goal.
What is better: Aerobic or Anaerobic?
There are two types of exercise – anaerobic and aerobic. Anaerobic exercises break down glucose in your body without using oxygen. These exercises use creatine phosphate and carbohydrate as the preferred source of fuel. Examples of anaerobic exercise include free weights, weight machines and resistance bands. Aerobic exercises are also known as cardio. These types of exercises use carbohydrates and fat as the preferred source of fuel. Examples of aerobic exercise include walking, swimming and biking. Your body needs both anaerobic and aerobic exercise to be at an optimal health.
What about weight training?
Whether you call it weight training, resistance exercise or strength training, this is an important, and often overlooked, part of a fitness routine. Exercises that make your muscles move against a force or weight are beneficial to help build overall strength and are crucial when you’re trying to lose weight. A healthy goal is two days per week of weight training or resistance exercise.
Importantly, focus on non-scale victories, even if weight loss is your ultimate goal. The health benefits of exercise go beyond the scale and setting non-scale victories will have a broader impact on your well-being. Focus on how you feel – exercise promotes more energy throughout the day, improves mood and better sleep. Improvements in blood pressure, cholesterol and blood sugar are also an important benefit of movement and can improve your overall health.
EVEXIA MEDICAL is here to help. We are a board-certified Medical nutrition practice in Palm Beach County specializing in Weight Loss that is personalized and lasting. Feel good physically, emotionally, and mentally.Click here to book your appointment online or call 561-621-1096. Let our expert team help.
