It’s hard not to overindulge when there’s a special occasion or you’re on vacation. Holidays can be particularly challenging. Cakes, pies, cookies and chocolate candies are all within easy reach. No wonder most people gain a little around the holidays. The problem is most people don’t take it off and it adds up year after year! Plus, some people lighten up on their exercise routine when they’re pressed for time. A rest day here and there is fine, but don’t let them add up. According to a new study, exercise is the key to offsetting the negative effects of overeating around the holidays and any time of year.
The Effects of Exercise on Overeating
In this study carried out in the U.K, participants were divided into two groups. One group was asked to consume 50% more calories than normal for seven days. The second group overate too, but they were asked to exercise 45 minutes a day by running on a treadmill at 70% of their aerobic capacity. The exercising group consumed 75% more calories to even things out from an energy standpoint since they burned calories through exercise.
As you might expect, both groups gained weight. The good news is the exercising group gained less – around two pounds less – but that wasn’t the REAL advantage. The sedentary group showed unhealthy changes in insulin sensitivity and blood sugar control. In addition, they experienced activation of genes involved in fat storage and decreased expression of genes that are important for metabolic health.
What does this mean? Exercise didn’t prevent weight gain in this group, although the exercisers gained less than the sedentary group, staying active helped them avoid the negative metabolic changes that go along with overindulging. What does this mean? Working out may prevent the negative metabolic changes that take place when you overindulge. That’s why it’s so important to make time for workouts, especially during times where you’re eating more – during the holidays and when you’re on vacation.
How to Make Time to Exercise When You’re Pressed for Time
The time when it’s most important to exercise is when you’re consuming more calories. Here are some tips for finding time to do it:
The best way to excuse-proof your workout is to work out first thing in the morning. No matter how busy you are, a workout is doable if you do it first thing. Make it simple to get started by keeping your exercise clothes and shoes by the bed. Put them on as soon as you wake up.
If you’re pressed for time, do a ten-minute workout – but make it intense. High-intensity interval training like my X10 DVD or a Tabata workout like my Tabatacise DVD (who doesn’t have four minutes?) will give you benefits without taking up too much time.
Load your DVD player with a workout and enjoy the benefits of working out at home. Not traveling to the gym saves time. If you need to, break a DVD workout into segments. Do 10 minutes now and another 10 minutes when you have a few free moments. You still get benefits even when you break a workout into shorter segments.
Make exercise a priority around the holidays and when you’re on vacation – after all, it’s important for your health. When you make exercise one of your top priorities, you’re more likely to find time to do it. Add it to your “to do” list with a little square box beside it so you can fill in the box with a checkmark once you’ve done it. Mission accomplished!
The Bottom Line?
During times when you’re eating more – on vacation or celebrating a holiday – don’t skip your workouts. It’s easy to get off track, but exercise can help you avoid some of the negative metabolic consequences periods of overindulgence. Don’t let your diet get too far off track – but if it does – keep working out hard.
References:
Medical News Today. “Exercise Counters Effect of Christmas Excess on Metabolism”
Eurekalert.org. “Exercise counters the physiological effects of Christmas excess”
Related Articles By Cathe:
6 Ways to Burn More Calories When You Weight Train
4 Reasons You Gain Weight Around the Holidays and How to Avoid It
Are There Legitimate Ways to Boost Your Metabolism?
How to Torch More Calories Weight Training by Picking Up the Tempo
