Don’t lose sleep over holiday weight

The stash of leftover Halloween candy may be dwindling at your home, but the indulgent season continues with Thanksgiving and Christmas, holidays that wouldn’t be complete without feasts, treats and sweets. Parties and family celebrations can be the ruin of your regular health and fitness program unless you stick to a plan.

“Gaining weight over the holiday season is a big concern for most, but it’s not something to lose sleep over,” said personal trainer Reno Remigio Jr. “You don’t have to run away from a great time, tasty food and delicious drinks with your loved ones.”

It’s the days surrounding the holidays that really matter, he explained. “Make them count and earn those meals.”

Eric Yamashita, another local personal trainer, says that stress and sleep levels are equally important when it comes to overall fitness.

“The holidays are about family, food and fun, but it’s stressful for some people,” he said. “If we don’t get enough sleep, we don’t function at optimum. We can survive on three hours of sleep, but we don’t thrive. We need at least six to eight hours of sleep to control weight, mood and energy.”

While many try to lose weight to look their best during the holiday party season, Yamashita suggests focusing on maintaining weight your weight instead. Here are a few tips from these trainers:

It’s not just about the holiday

Enjoying a few extra goodies on holidays isn’t a major concern if kept in check. Potluck and home-baked pastries are temptations at home and at work, but clocking in some time at the gym or eating healthy snacks away from the holiday table can compensate for a handful of unhealthy choices.

Overeating on one day, such as Thanksgiving, isn’t going to wreak havoc on your overall fitness, Remigio said. “It’s all the little things that you do on a daily basis that determine if you are moving toward being fit or away from it.”

Stay active

You might fall out of a typical routine due to extra tasks on your to-do list, but squeezing in activity whenever possible makes a difference. If you can’t do a full workout, split it up and do little activities throughout the day. “Just keep moving,” Remigio said. “Find more efficient ways of being active, whether it’s going to a gym or walking with a group of friends.”

Plan ahead

Changes in routine during the holidays make it hard to make healthy choices if you don’t plan ahead, Yamashita said. Eat something small, like an apple or protein bar, before attending parties so you aren’t starving when you arrive. You’re more likely to make better choices if you’re not hungry. Moderation is key, he said. Try eating fruits, vegetables and lean protein first, followed by starches or sugary treats.

Get some Zzzs

Get at least six to eight hours of sleep a night to combat making bad food choices and to reduce water retention and stress levels.

Chill out

Take breaks when needed to give the body a rest. When stress and cortisol levels are high, the body resists weight loss, and the individual is more susceptible to overeating and water retention, Yamashita said. “When the body is relaxed and rejuvenated, it functions better and we’re happier.”

———

To reach Eric Yamashita, visit ericyamashita.com or call 554-4350. To reach Reno Remigio Jr., visit facebook.com/r.fit.hawaii or call 673-1060.

“Be Well” spotlights health and fitness topics and activities. Reach Nancy Arcayna at narcayna@staradvertiser.com or call 529-4808.