Short on time? Work out in short bursts

Want to avoid the average .5 kilos most people gain over the holiday season? In a December 3 news release, US health experts weigh in with workout and eating tips for staying fit during the holiday feeding frenzy. Advice: work out, a lot, in short bursts. And don't loiter near the food at parties.

While you may be trading in your workouts for gift shopping and late-night reveling, Michael Berry, US-based Wake Forest University health expert, recommends exercising in quick bursts to boost heart rate and metabolism throughout the day. Try taking (or running) the steps instead of the elevator or talking a brisk walk at lunchtime. Or opt for a five-minute walk every 30 minutes to burn some calories, he said in the release. Keep your body moving when you can, and increase your daily workouts by about 10 minutes to make up for holiday indulgences.

"There are a lot of different ways to try to increase your levels of physical activity in your daily routines," Berry said. "During the holidays, you may be taking in extra calories and having less time for exercise, so it's probably more important to add these types of activities daily. Remember, 500 calories can mean five miles [eight kilometers] of running."

Fellow Wake Forest University health expert Gary D. Miller also chimes in: think about your buffet strategy once you get to the party. "You won't want to overindulge, but you don't want to deny yourself, either," he said. "I'm all about living and having a good life, so keep things in moderation and don't skip the things that bring us so much pleasure this time of the year."

Dietician Ellen Michal of Duke University in the US recommends shaving off sugary, fatty drinks from your holiday routine - a large seasonal coffee drink adds as many as 400 calories to your diet. Also watch your alcohol intake at parties, which adds calories and increases your appetite. 

More healthy holiday tips:

1. Eat small, frequent meals and healthy snacks during the day to help avoid overeating at holiday parties.
2. If you overindulge at one meal, don't stress about it - just get back on track with your next meal.
3. Don't drink your calories. Try alternating water with alcoholic beverages.
4. Substitute - yogurt for cream, sour cream, and mayonnaise, and substitute herbs and spices for salt and fats. You can also add strained applesauce instead of butter or cooking oil when baking.
5. Eat smaller portions or use a smaller plate.

For more tips and advice: http://www.webmd.com/diet/healthy-holidays-8/default.htm

Wondering how much time on the treadmill that cookie will cost you? http://fitbottomedgirls.com/2010/12/how-far-you-have-to-run-to-burn-off-your-fave-winter-foods/

 

Life and Style
ebookNow available in paperback
ebooks
ebookA delicious collection of 50 meaty main courses
Latest stories from i100
Have you tried new the Independent Digital Edition apps?

ES Rentals

    Independent Dating
    and  

    By clicking 'Search' you
    are agreeing to our
    Terms of Use.

    iJobs Job Widget
    iJobs General

    Recruitment Genius: Web Developer - Junior / Mid Weight

    £15000 - £25000 per annum: Recruitment Genius: To support their continued grow...

    Recruitment Genius: Marketing Data Specialist

    £22000 - £25000 per annum: Recruitment Genius: They are the go-to company for ...

    Recruitment Genius: Search Marketing Specialist - PPC / SEO

    Negotiable: Recruitment Genius: This is an opportunity to join the UK's leadin...

    Recruitment Genius: Sales Administrator

    Negotiable: Recruitment Genius: This caravan dealership are currently recruiti...

    Day In a Page

    Is this the future of flying: battery-powered planes made of plastic, and without flight decks?

    Is this the future of flying?

    Battery-powered planes made of plastic, and without flight decks
    Isis are barbarians – but the Caliphate is a dream at the heart of all Muslim traditions

    Isis are barbarians

    but the Caliphate is an ancient Muslim ideal
    The Brink's-Mat curse strikes again: three tons of stolen gold that brought only grief

    Curse of Brink's Mat strikes again

    Death of John 'Goldfinger' Palmer the latest killing related to 1983 heist
    Greece debt crisis: 'The ministers talk to us about miracles' – why Greeks are cynical ahead of the bailout referendum

    'The ministers talk to us about miracles'

    Why Greeks are cynical ahead of the bailout referendum
    Call of the wild: How science is learning to decode the way animals communicate

    Call of the wild

    How science is learning to decode the way animals communicate
    Greece debt crisis: What happened to democracy when it’s a case of 'Vote Yes or else'?

    'The economic collapse has happened. What is at risk now is democracy...'

    If it doesn’t work in Europe, how is it supposed to work in India or the Middle East, asks Robert Fisk
    The science of swearing: What lies behind the use of four-letter words?

    The science of swearing

    What lies behind the use of four-letter words?
    The Real Stories of Migrant Britain: Clive fled from Zimbabwe - now it won't have him back

    The Real Stories of Migrant Britain

    Clive fled from Zimbabwe - now it won’t have him back
    Africa on the menu: Three foodie friends want to popularise dishes from the continent

    Africa on the menu

    Three foodie friends want to popularise dishes from the hot new continent
    Donna Karan is stepping down after 30 years - so who will fill the DKNY creator's boots?

    Who will fill Donna Karan's boots?

    The designer is stepping down as Chief Designer of DKNY after 30 years. Alexander Fury looks back at the career of 'America's Chanel'
    10 best statement lightbulbs

    10 best statement lightbulbs

    Dare to bare with some out-of-the-ordinary illumination
    Wimbledon 2015: Heather Watson - 'I had Serena's poster on my wall – now I'm playing her'

    Heather Watson: 'I had Serena's poster on my wall – now I'm playing her'

    Briton pumped up for dream meeting with world No 1
    Wimbledon 2015: Nick Bollettieri - It's time for big John Isner to produce the goods to go with his thumping serve

    Nick Bollettieri's Wimbledon Files

    It's time for big John Isner to produce the goods to go with his thumping serve
    Dustin Brown: Who is the tennis player who knocked Rafael Nadal out of Wimbeldon 2015?

    Dustin Brown

    Who is the German player that knocked Nadal out of Wimbeldon 2015?
    Ashes 2015: Damien Martyn - 'England are fired up again, just like in 2005...'

    Damien Martyn: 'England are fired up again, just like in 2005...'

    Australian veteran of that Ashes series, believes the hosts' may become unstoppable if they win the first Test