With the plethora of delicious feasts to be had this end of year, it’s easy to overindulge. Even the most disciplined of eaters will be tempted to reach for a another helping. After all, ’tis the season to be gorging, right? Wrong. Research has shown that adults gain an average of one pound, or half a kilogram, between mid-November and mid-January. While that might not seem like much, according to Livestrong.com, you’ll need to burn an extra 3,500 calories to lose that extra pound.
So before you throw all caution to the wind (and the weighing scale in the trash) and regret it next year, here are some tips to help you avoid piling on extra kilos, and still have fun during the holidays. You have just one body — love it.
#1: Stick to your normal workout regime
Just because it’s the festive season doesn’t mean you should stop working out, says Max Johnson, co-founder and president of Platinum Fitness. He recommends high-intensity interval training (HIIT) workouts because the short bursts of high-intensity exercises help to keep the metabolism rate up — thus burning off the extra calories. “Working out only takes one hour a day, which is essentially only 4 per cent of your day,” points out Max. So no excuse! “Remember that consistency is always key and even if you do not have time to exercise during the day, you can always do it at home or head down to Platinum Fitness.” Pro tip: try the Nike Training Club app, which has a number of adrenaline-pumping workouts that do not require the use of equipment, he shares.
#2: Know your calorie budget
When people are trying to lose or maintain their weight, the first thing they would say they’re attempting is eating less. But asked how much their calorie (kcal) intake is, and the answer is usually “I don’t know”. However, knowing how much you can consume is of the utmost importance, says Ronald Lim, a personal trainer at Pure Fitness’s Ngee Ann City outlet. “Not knowing what your calorie intake while trying to lose weight is like trying to manage your finances without knowing your account balance, leading to an inability to manage something since you cannot quantify it.” Ronald suggests going on apps like MyFitnessPal to set goals, calculate your recommended intake and track calories. To lose weight, you need to consume 200 to 500kcals less calories from your baseline, and you’ll need to engage in physical activities.
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