{"id":3854,"date":"2013-11-25T23:29:07","date_gmt":"2013-11-26T06:29:07","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=3854"},"modified":"2013-11-25T23:29:07","modified_gmt":"2013-11-26T06:29:07","slug":"10-tips-avoid-holiday-weight-gain","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/healthy-holidays\/10-tips-avoid-holiday-weight-gain\/","title":{"rendered":"10 Tips to Avoid Holiday Weight Gain"},"content":{"rendered":"<figure id=\"attachment_3855\" aria-describedby=\"caption-attachment-3855\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/healthy-holidays\/10-tips-avoid-holiday-weight-gain\/attachment\/87469642\/\" rel=\"attachment wp-att-3855\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3855 pk-lqip pk-lazyload\"  alt=\"Don&#039;t turn into a Gingerbread this holiday season\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/11\/24150815\/87469642-80x53.jpg\"  width=\"600\"  height=\"400\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/11\/87469642.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/11\/24150815\/87469642.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/11\/24150815\/87469642-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/11\/24150815\/87469642-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/11\/24150815\/87469642-80x53.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-3855\" class=\"wp-caption-text\">Don&#8217;t turn into a Gingerbread this holiday season<\/figcaption><\/figure>\n<p>Ah, Thanksgiving. The official start of the holiday binging spree. Most people gain an average of 1 pound over the holidays. Granted, that doesn\u2019t seem like a lot, but most of us don\u2019t ever lose that pound, according to a study by The New England Journal of Medicine. Yikes! So rather than over-eating and regretting it later, try these healthy holiday strategies from Brian Lawson, Fitness Director at\u00a0<a href=\"http:\/\/u92500.sendgrid.org\/wf\/click?upn=tl2nJDXEoV01fZi3CjueA25-2BdG0lrpP1yiYIvGll7wXG-2FchHSGHU13I5x5zbopSL_GIJg3D1hnnpILm82xHFqUhKS4quDGjl4O1Khl1YImRMugbu9op08DPu-2BIF9zxWPW2r93aYgf1WoEb43mh7evd0zbJ68fz3GNAYvFoA5JIqP38NEq9tBnBZPJQtFnVs9UsK3gVWnzdPS5RDotZhUbUXEAhKaEm5wusSXY-2FQA0P4GEUuxJ1MD6H96do-2FSIJmcU977wuWM3b-2FfbL4GnN3EgcA-3D-3D\">Core Concepts Personal Training<\/a>, at the Mountainside Fitness <a href=\"http:\/\/u92500.sendgrid.org\/wf\/click?upn=tl2nJDXEoV01fZi3CjueA-2FMV2pIxlNtBL6tjwRyBcivPCWjCB-2BbyuVK9g1wQICwy-2FR3S3eMkQwZK8-2BqvZn7ISQ-3D-3D_GIJg3D1hnnpILm82xHFqUhKS4quDGjl4O1Khl1YImRMugbu9op08DPu-2BIF9zxWPW2r93aYgf1WoEb43mh7evd-2FQpqL1gjsvYuSwhaS6i6zlLiUn4yuR-2FQv3aHiDvTEHEMnoJJWF1ZSzREQDmhdtL-2B5D-2F24A0XQhFUpH3BVQfp-2B0T4wx9VfK-2Bsjp9wBUzSAa0FmaWhC0LOm5XPhmqPMlxYw-3D-3D\">gym in Peoria<\/a>.&#8221;<\/p>\n<p><b>Tide yourself over.<\/b> Before you go out eat a small healthy meal at home. You\u2019ll keep the munchies away when you arrive.<\/p>\n<p><b>Eat as many veggies as you want.<\/b> Snack throughout that special occasion on vegetables. Any vegetable is low carb and full of nutrients. Filling up on vegetables leaves less room, and less chance, for you to recklessly chow down. Remember to avoid the dips.<\/p>\n<p><b>Avoid sauces.<\/b> At the table, avoid the extra sauce. Sauces and gravies tend to be made with cream and\/or butter and may add hundreds of extra, and unnecessary, calories.<\/p>\n<p><b>Fill your plate with protein.<\/b> Meats and cheeses will keep you feeling full and will control your appetite.<\/p>\n<p><b>Fill up on water.<\/b> One water, one wine. Use this ratio to cut back on alcohol calories.<\/p>\n<p><b>Bring your own dish or dessert.<\/b> That way you know exactly what ingredients went in.<\/p>\n<p><b>Everything in moderation. <\/b>Sweets, cookies, cakes, alcohol and just plain ole holiday foods. You can sample everything, just don\u2019t make it a meal.<\/p>\n<p><b>Politely decline.<\/b>You are allowed to say \u201cNo thank you.\u201d You don\u2019t have to eat everything you see. It\u2019s not rude, it\u2019s your body.<\/p>\n<p><b>Make time to get to the gym.<\/b> Don\u2019t make excuses. Don\u2019t let all of your hard work get away\u2026 only to start fresh again in the New Year.<\/p>\n<p><b>Always stay positive.<\/b> If you blow it one day, no worries. Get back on your horse and do your best.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"The Mountainside Fitness personal trainer shares his healthy holiday food and fitness tips\n","protected":false},"author":3,"featured_media":3855,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[72],"tags":[70],"class_list":{"0":"post-3854","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-healthy-holidays","8":"tag-featured","9":"cs-entry","10":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 Tips to Avoid Holiday Weight Gain<\/title>\n<meta name=\"description\" content=\"The Mountainside Fitness personal trainer shares his healthy holiday food and fitness tips\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/healthy-holidays\/10-tips-avoid-holiday-weight-gain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Tips to Avoid Holiday Weight Gain\" \/>\n<meta property=\"og:description\" content=\"The Mountainside Fitness personal trainer shares his healthy holiday food and fitness tips\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/healthy-holidays\/10-tips-avoid-holiday-weight-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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