Fitness and Nutrition by Lacey Baxter:

Cheerleaders!

It’s that time of year when extra calories are everywhere – cakes, cookies and pies wherever you look, chocolate kisses in your stocking or a cup of eggnog calling your name. It all adds up and if you’re like most Americans, you’ll put on a few pounds before 2010 ends.

Here are a few tips that you can utilize to avoid falling into the holiday weight gain trap.

1. Stick to a Regular Routine

It’s easy to fall into bad habits during the holiday months, but if you can maintain a regular routine, with regard to sleep and exercise, it can help you beat holiday weight gain. Research shows a direct correlation between the number of hours slept and the desire to eat too much. Those who were most sleep deprived had an overwhelming desire to eat, and didn’t know when to stop. Regular exercise is also an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat.

2. Plan Ahead

Drink plenty of water and eat something with protein before going to those holiday parties and family gatherings. Protein fills you up and you won’t be as likely to overeat when you get to the party. I like a cup of cottage cheese with strawberries drizzled with balsamic vinegar or grilled fish filet I have prepared prior for the week.

3. Be Selective

My family dinners are buffet style. To keep track of the amount of calories I consume I like to first go through the line and choose leaner options like the salad greens, vegetables (non starchy ones so potatoes and yams are not included) fruits, whole grains and lean meats or beans. After eating my first round I wait 20 minutes because this is about the time it takes for your stomach to register to the brain that it is full. This way if you are still craving the yummy yet more calorie and fat dense foods like cheesy potatoes and green bean casserole, then at least you will not be eating as much. Also, limit your alcohol consumption, as it only adds extra calories, has no nutritional value and can cause you not to have control.

4. Don’t Give Up

Remember, it’s not an all or nothing situation. If you slip up, don’t beat yourself up and dwell on it for days. You do not want to completely deprive yourself from the foods you love. Just use your head and eat them in moderation with a consistent workout regimen.

There you go cheerleaders, four simple ways to get you through the holidays without gaining weight, now it's up to you...

Lacey Baxter

Cheerleader Tabatas Workout AYC Cheer Fit Lacey Baxter: