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December 2010

December marks the beginning of summer, which is usually associated with BBQs and parties. And I'm sure nobody really wants Santa to bring them an extra few kilos for Christmas.

Below are tips to help you get through the silly season and what you need to do when you're exercising in summer.

BBQ and Parties

As the end of the year and Christmas approaches, social functions are a great opportunity to kick back and get into the festive spirit. But they also come with pitfalls – excess food and alcohol!

Here are some simple tips to get you through the silly season without stacking on extra kilos.

• Start the day with a bit of exercise, especially if you know you're going to a party or function later in the day. This will help compensate for the extra food and/or alcohol you are likely to be consuming.

• Don't go to parties hungry. Fill your stomach with healthy snacks (fruit, handful of nuts) and lots of water before you go and you'll less likely to overindulge on high fat pastries, chips and dips. When you are hungry, you tend to eat more.

• Try not to celebrate for the whole month of December. Just because supermarkets have been stocking their shelves with Christmas treats for weeks, it doesn't mean you need to buy them now.

• Don't go crazy with alcohol. Alcohol is high in energy (29 kilojoules per gram) and has almost the same amount energy as drinking a glass of liquid fat (37 kilojoules per gram)! It is also filled with "empty" kilojoules, i.e. it provides no useful nutrients for your body. Try sipping your drinks slowly, alternating one alcoholic drink with a glass of water, and using diet or low sugar mixers.

• Watch your portions. Only fill one plate of food at a buffet and always fill your plate up with vegetables first. Try not to eat everything in front of you. Next time you are at a party, watch the thin party-goers compared to the overweight ones. Generally you will find that thin party-goers are a lot pickier when it comes to their food choices, while others will eat everything on offer.

• Eat slowly. By taking your time to enjoy your food, you are less likely to overeat.

• Remember Christmas is ONLY one day. Try not to stress too much if you overindulge on Christmas day but aim to get back on track with your healthy eating and exercise as close to Boxing Day as possible. Don't let the celebrations run into January, otherwise February will be here and the extra Christmas weight will be with you for the rest of the year.

Exercising in Summer

Summer is a great time to stay healthy and maybe even lose some weight because we are generally more active. But if you're not careful, the combination of exercise and the heat could turn your workout into a medical nightmare. Drink plenty of water before, during and after you exercise. Don't ignore your body's signals - muscle cramps, fatigue, headache, light-headedness, confusion and lethargy are all signs of dehydration.

• If you're exercising for more than 60 minutes, ensure you take breaks and maybe even consuming sports drinks with minerals and electrolytes.

• Protect yourself - wear a hat, sunglasses and apply sunscreen 30 minutes before going outside.

• If possible, avoid the hottest part of the day (between 11am and 2pm).

• Exercise in the shade as much as possible.

• As alcohol is a diuretic (which causes you to lose fluids) - avoid drinking it before, during, and immediately after you exercise.

• Don't use sweating as a way to shed kilos. Any decrease in your body weight is simply due to water loss, not fat reduction.

• Weigh yourself before and after exercising. Any weight loss should be replaced with an equivalent amount in water. For example, if one kilogram is lost during a workout, make sure you drink at least one litre of water.

• Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-coloured clothing will reflect sunlight, while darker clothing will absorb the heat. Cotton and linen are natural fabrics that may absorb moisture (sweat). However, synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin.

Season's Greetings

For those of you who I have "tortured" in 2010, I hope you've had as much fun being trained as I have training you. Try not to be too silly in the silly season and undo all the hard work you have put in during the year. Remember...everything in moderation. Wishing you all a safe and happy holiday season. May you have a fitter, healthier and less stressful 2011.

 

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Nothing contained in this Newsletter is intended to be used as medical advice and is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

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