How To Stay Fit and Full for Christmas

Research upon research has not come upon an average weight gain for the holiday season. Some say a modest pound, which I honestly doubt, and others, five to ten notches on the scale…and it’s never because of that one meal at your sister’s where they served up chicken fried in pork fat or some crazy coronary abomination. It’s (no-thanks) because of those weekly office parties, reunions, and impromptu goodies dropped on our laps like the burnt fudge cookies which you had to buy from the teenager because her father’s two best friends are Smith and Wesson (you ate them anyway).

Our eating/feasting culture in itself marries food and socialization, so you can surmise that the holidays will again be a big anniversary party, coupled with the fact that festivities here start earlier than anywhere in the world, look around you right about now!


It’s not just about the calories
The food obsession is not purely religious, nor anything negative like gluttony. It’s tradition. We are a happy people; shoving in spoonful after spoonful of rich, high-calorie delectable meals with each other gives us a good dose of happiness. Sharing a bottle of good wine or brandy, a case of beer or anything inebriating quadruples the fun. Add in dessert to cap the feast and we spell mega-calories.

Unless you are a thirteen-year-old boy with growth spurt issues or you have four stomachs, you shouldn’t care. Put them all together and maybe you would have gained seven pounds and an inch and a half on your waistline. Some of us bust out our fat pants ‘til February, and the great many of us keep the weight for good.
 
I’m not really big on calorie counting, as certain schools of thought allow for consuming the proper types of food as opposed to how much food you eat.

Let’s say I have a 3 oz. (85 grams) piece of lean top round steak and you have a small 1 oz. (28 grams) serving of Lay’s Classic Potato Chips. With the steak I get 178 calories, and the chips, 150. However, note that with the beef, I have 48 calories from fat, a good 30.3g of protein, no carbs and just 38 mg. of sodium. Check out the potato chips!  90 calories from fat, 240mg of sodium, a minimal 2.4g of protein and 24.4g carbs! (Check out caloriecount.about.com)

 

Click here to learn more how to calculate your required calories.

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Read on to learn more about how to calculate your required calories.

 

But I have to admit that calories are a good basic gauge if one is attempting to control weight this season. A simple formula and just a little math can do the trick for you. It’s called the Harris-Benedict Principle, and it can determine how much calories you require. So grab a pen and paper and a calculator.

First we have to get your Basal Metabolic Rate (BMR). This formula only applies to adults.

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Now that you have your BMR, we have to cross reference it with your level of activity through multiplication.

Sedentary: BMR x 1.2
Light Activity (Exercise 1-3 times a week): BMR x 1.375
Moderate Activity (Exercise 3-5 times a week)): BMR x 1.55
Very Active (Vigorous exercise 6-7 times a week): BMR x 1.725
Extra Active (Athete, twice daily training with or without a physically demanding job): BMR x 1.9
 
 
To maintain your weight, you must consume the calories you have computed.  To lose weight, you should take in less and consider more activity.  And the best is if you have to gain…eat much more but keep working out!

 

Click here to read about the author's personal tips to keeping his weight during Christmas.

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Read more about the author's personal tips to keeping his weight during Christmas.

 

Now, kick me, when I tell you: I do not gain a single pound during Christmas. I’m in my thirties, am an active athlete, but also have a voracious appetite plus I love beer and sweets…catalysts for calories. But here’s how I manage to keep my weight as well as my sanity:


Holiday pig-out precepts:
•    Eat trans fat-free food (check labels for hydrogenated fat). Limit fried food.
•    Eat 5-6 small to medium-sized meals a day. (Not your typical breakfast, lunch and dinner) and do not binge!
•    If you do eat after 6pm, keep it in moderation and have a good night’s rest.
•    Run! Even when you’re away from home, try to stay active.  Brisk morning walks in the cool air are always delightful.
•    Stay off the processed carbs. Load up on green and leafy vegetables.  
•    Keep a mental note of how much food you are consuming.
•    Do not deprive yourself – treat yourself to little bits of what everyone else is eating, otherwise you might spin out of control after the holidays and end up eating a cow!
•    Try waterboarding –drink a glass or two before meals, or have some clear soup. If this works for you, do it.
•    Remind yourself that you don’t want to gain weight so that you do not reward yourself for your suffering by getting a Super Tuscan “to make up for it.”
•    You need to come to the realization that everything is fattening. But you can savor everything in bits and pieces. When you see a gorgeous preparation, neither hold back nor inhale everything.  
•    Remember that alcohol contains sugar, clear liquor like vodka or gin has less calories. Also, stout beers are generally healthier (antioxidants) and more flavorful than light beers. (About 125 calories for 330ml compared to 100 calories for light beer)  But do drink responsibly.
•    Enjoy your soda, but try to keep it to the diet variants to keep your sugar allocation…for dessert!  Compromise!

Pick two or three from the above and apply them. You’ll be and feel lighter, you will ultimately have more fun, and truly enjoy the essence of the season: appreciating your friends and loved ones’ (not just their cooking) constant retelling of the corniest jokes that everyone seems to love, listening to the delightful banter of children while in silent, mirthful reminiscence of your own childhood experiences during this time of the year, sharing warm hugs and throwing love all around.
 

A very happy holiday season to you, and may you be filled with joy…and food!


Photo from sxc.hu