Posted on: Sunday, November 27, 2005
How to burn off the holiday calories
By Paula Rath
Advertiser Staff Writer
Editor’s note: Aloha, readers. The weekends between Thanksgiving and New Year’s Day can be crucial in holding the line on your weight and waistline. With your needs in mind, we’re providing tips on nutrition and fitness to help keep you motivated and on track. Look for them each Sunday through Jan. 1.
This week, Karen Merrill, a personal trainer in Kailua, has some suggestions:
Make exercise a priority, and schedule exercise time into your routine. Park farther away and walk to work if possible. Take the stairs instead of the elevator. Take a "walking break" during your lunch hour.
Strength train at least three days per week. Lean muscle mass promotes a higher metabolism, which burns off a few extra calories during the holidays.
Maintain regular cardiovascular activity, and increase the duration or frequency as necessary to compensate for extra caloric intake. (Increase by no more than 10 percent per week.) If you are going to indulge, remember how long it takes to burn off the extra calories (1 ounce of fudge has 113 calories, which would require 15-20 minutes to burn off on a stationary bicycle).
Everything in moderation: It's OK to enjoy and sample foods at holiday festivities, but remember that excess quantities result in excess pounds. Sample foods and keep portion sizes small so that caloric intake isn't drastically increased. Remember that it is also OK to pass on goodies if you're not hungry.
Remember, it is easier to stay fit during the holidays than to lose the weight that can be put on by straying.
Karen Merrill teaches an exercise class for cancer survivors and is writing a chapter in a book for the American Council on Exercise. Contact her at 284-5150.
Reach Paula Rath at prath@honoluluadvertiser.com.
