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Holiday Damage Control

Holiday Damage Control

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    Fat season.  That’s what we call it around my office.  It starts on Halloween, and it usually runs straight through January.  We are bombarded by holidays that require us to consume copious amounts of meats, pies, cookies, chocolates, and alcohol.  On top of that, for those of us living in the north, it gets dreadfully cold and painfully hard to do as much moving around as we would like to.  It is due to these conditions that it is not unlikely for an individual to gain between 5 – 10 lbs within this 3 month period.  And with that I would like to share some of my favorite tips for when it comes to coping with the inevitable “fat season”.

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    At the Office

    Avoiding temptation at the office can be tricky.  There always seems to be extra bags of candy, and extra baskets of cookies strategically placed around your work area.  If your goal is weight loss, maintaining a steady doping of sugar into your blood stream is not going to make your efforts any easier.  

    If you can avoid the sweets, then good for you, you’re stronger than most.  However I don’t feel it’s absolutely necessary to be that guy/girl in the office who wants to avoid the break room at all costs.  You could be setting yourself up for even worse disasters, especially if you’re one who tends to get more stressed around the holiday season.  If I had to pick between what’s worse for your health: a couple of cookies or being the stressed out sociopath who avoids people at all costs fearing they might shove brownies in their face, I would have to go with the latter.  Stress is going to create much stronger repercussions than a few sweets will any day.  

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    If you’re busy around this time of the year like I am, it will be hard to get normal workouts in.  The key is to make them brief, frequent and consistent.  Get good at the exercises that stress your entire body i.e. squats and deadlifts.  Doing a couple of sets will only take you 15 minutes and it’s much better than doing nothing at all right?

    Take it to the Party

    More often than not you’ll probably encounter a party or two this time of year.  Parties are another good place to find lots of fattening foods.  If you find yourself at one of these parties, my advice is to you would be to seek out the vegetable platter.  There is always one somewhere and rarely has it ever been touched.  Filling up first on fruits and vegetables is a good way to pack a little fiber into the stomach before consuming those delicious and fatty finger foods.  The fiber will not only help to fill you up, but it also soaks up some of the fat like a sponge preventing it from ever getting to those love handles.  

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    As far as alcohol is concerned, try to be mindful of what types of mixtures you’ll be having.  Sure, alcohol itself packs calories, but combine it with sugary tonic water or coke and it becomes a real diet killer.  As an alternative, try soda water for a less calorie dense beverage.  Since it’s a party, keep yourself mobile.  Move around, dance and mingle.  After all, that’s what the party is for.  You’re not going to burn a heck of a lot of calories, but it’s much better than being a calorie-consuming wall flower.

    Around this time of year being uptight about your diet and weight is only going to cause you more trouble than it’s worth.  Beating yourself up over a couple pieces of pie or a few extra drinks during the week isn’t going to help your efforts in the long run.  The best piece of advice I can give to you is to relax and try to make a few smart choices here and there.

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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