{"id":39,"date":"2012-11-14T12:51:09","date_gmt":"2012-11-14T12:51:09","guid":{"rendered":"http:\/\/www.betruetoyoufitness.com\/wp\/?p=39"},"modified":"2012-11-14T12:51:09","modified_gmt":"2012-11-14T12:51:09","slug":"dont-set-yourself-up-for-failure-this-holiday-season","status":"publish","type":"post","link":"http:\/\/www.betruetoyoufitness.com\/wp\/?p=39","title":{"rendered":"Don’t Set Yourself Up For Failure This Holiday Season"},"content":{"rendered":"

DON\u2019T SET YOURSELF UP FOR<\/strong><\/span><\/p>\n

FAILURE THIS HOLIDAY SEASON<\/strong><\/span><\/p>\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Don\u2019t let the ho, ho, ho, make you go OH, NO, NO, NO January 1st<\/sup>.<\/span><\/span><\/p>\n

As we fast approach the holiday season, which usually is a time thought of as when snow makes its first appearance, shopping sales start with Black Friday, and decorations bear with gleaming lights.\u00a0 However, more than often, it is a time for gathering with friends and family to share in the holiday experience.\u00a0 <\/span><\/p>\n

As we all know, 9 times out of 10, holidays turn into a bounty of food, from family tradition cookies, pies, and libations.\u00a0 Granted, as we attend these gatherings, we say, oh that we will not eat that much and be \u201cgood\u201d, but after filling our plate a time or two, the belt loop gets undone, the buttons to our pants get undone, and \u201ccomfy pants\u201d are adorn.\u00a0 Sometimes, the next day we are experiencing flu like symptoms, not realizing we have a food hangover from all the rich food you have indulged in.\u00a0 At this point, you state to yourself that \u201conce the New Year is here, I will go on a diet\u201d.\u00a0 But, will you?<\/span><\/p>\n

That is a question that should have a true answer to it.\u00a0 Will you do something about losing this weight you have put on?\u00a0 Will it be today that you start?\u00a0 Will it be tomorrow?\u00a0 Will it be next week after the football game?\u00a0 Will you be making excuses or doing something about it.<\/span><\/p>\n

Why not take the steps now to help fight that unwanted weight, and then when the New Year arrives, make your New Year\u2019s resolution to be adherence rather than contemplation.<\/span><\/p>\n

Most weight put on during the holidays is a result of overeating, and lack of exercise.\u00a0 Meaning, caloric intake versus caloric expenditure.\u00a0 In order to lose 1 to 2 pounds a week, you need to reduce and\/or burn approximately 500 calories a day. That adds up to 3,500 calories a week.\u00a0 And you know what, that is a lot of work!!\u00a0 For example, the following are some typical holiday treats:<\/span><\/p>\n

*220 calories for a Sugar Cookie<\/span><\/p>\n

*130 calories for a \u00bd cup of Low fat eggnog<\/span><\/p>\n

*490 calories for a piece of Pecan Pie (1\/8)<\/span><\/p>\n

*230 calories for a piece of Pumpkin Pie (1\/10);<\/span> And the list goes on.<\/span><\/p>\n

In order to contradict the indulgence of a sugar cookie, you would have to walk on a treadmill for 60 minutes at 3.1 miles per hour, or work-out on an elliptical trainer for 23 minutes. (Using the example of a person weighing 150 pounds).\u00a0 As the caloric amount increases, the harder or longer you have to work at it.<\/span><\/p>\n

So, why don\u2019t you make a strategy to avoid over-eating this holiday season. \u00a0\u00a0Eat a small meal before going to your holiday gathering.\u00a0 You will have something in your stomach and this will be a trigger to your brain that you are not hungry.\u00a0 Take a small plate rather than a big plate to hold food items.\u00a0 Do not stand at the table where the food is located as you will be setting yourself up to easily pick.\u00a0 And for the family that makes you feel guilty because you are not eating, politely ask for a take home container so you don\u2019t hurt their feelings.\u00a0<\/span><\/p>\n

In closing, be prepared, have a strategy, and be mindful of your actions.<\/span><\/p>\n

Be well, stay active, and HAVE FUN \u2013 Grace <\/span><\/p>\n

(Caloric and portion size information was provided by www.sparkpeople.com)<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

DON\u2019T SET YOURSELF UP FOR FAILURE THIS HOLIDAY SEASON \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Don\u2019t let the ho, ho, ho, make you go OH, NO, NO, NO January 1st. As we fast approach the holiday season, which usually is a time thought of as when … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-39","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=\/wp\/v2\/posts\/39","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=39"}],"version-history":[{"count":5,"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=\/wp\/v2\/posts\/39\/revisions"}],"predecessor-version":[{"id":46,"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=\/wp\/v2\/posts\/39\/revisions\/46"}],"wp:attachment":[{"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=39"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=39"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.betruetoyoufitness.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=39"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}