3 Ways To Get Fit not Fat This Christmas
Here’s a little truism, it takes 18 to 254 days to form a new habit! Big range right and we can fall anywhere in between.As part of the human condition it is hard to create new habits because being creatures of “habit” we can’t simply change one habit for another.
Here are the top 7 habits in no apparent order that make us fat not fit during the Christmas period:
- We prioritise everything but time fitness: We focus on imposing deadlines and functions. Head down bum up as they say.
- We tell ourselves “I’ve got no time”: It’s a self-fulfilling prophecy. You receive what you say and what you focus on. Focus on having “not” enough time, we will always get less.
- Overconsumption: We see the build up to Christmas and the New Year period as a reason to indulge.
- We don’t plan: Generally throughout the year we have some form of structure with our eating or exercise whether its good or bad for us. During the holiday season we leave things up to chance.
- We say to ourselves “Ill start after Christmas” or “Ill start next year,” so we postpone the importance of taking action now.
- We give in to social influence: Because our family and friends are doing “it” so should I.
- We confuse hunger with appetite: Yes we can eat the Christmas pudding, the crackling and the glass of wine if we new the difference between hunger and appetite.
These are just a few challenges that we all face in varying degrees. When we consider some practical and effective strategies to keeping the fat off this Christmas they must:
- Be able to work within the family frame, meaning that we can still enjoy Christmas with our family and friends.
- It must be manageable and easy to do.
- We must identify the reasons why we want to adopt these healthier strategies.
Taking into consideration the three above mentioned points, here are three of my own personal strategies that I use to help keep my weight and health in check over the holiday season.
- I eat and drink until I feel satisfied: To explain this lets refer to the below diagram. Basically my goal is to stay within the green zone as indicated. I eat when I feel hungry and I stop eating when I feel comfortably satisfied. I avoid the red as much as I can.
- I keep my exercise short and intense: If I’m not out surfing, paddling or playing with my children I hit the gym and do no more than 16minutes of short interval training. For me I love 30 seconds fast 15 seconds slow. But for you whatever ratio works is fine. I choose a bike or cross-trainer because its safe and controlled. For you it could be alternating running/jogging with walking. It could be body weight exercises, whatever works. Your interval session could go for as little as 5 minutes. It’s the ritual thats most important.
- I opt for fat and weight maintenance: During the holiday season for me it’s all about maintenance. If I can hit January 9th at the same weight and body fat I see that as a success.
At the end of the day if we value our health and fitness we will consciously change our behaviour to support what is important to us. We forget about setting New Year resolutions, rather live each day based on whats important to us. If health and fitness hasn’t been important to us for quite some time we could begin by reflecting and answering this question, “How is valuing healthy eating and exercise this christmas going to be of direct value and benefit to me?”.
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