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Stay Healthy and Lose Weight during the Holidays

The holidays are a great time to celebrate with family and friends but they are also associated with an abundance of food and a decrease in physical activity. This can cause weight gain, which can cause aches and pains.

With these 10 simple tips, you'll be able to stay healthy (and possibly shed unwanted pounds) this holiday season:  

  1. Always try to plan your meals, including snaking or dining out, at least two to three days ahead
  2. Be conscious about what you eat at all times
  3. Always exercise at least two to three times a week
  4. Limit your alcohol intake
  5. Drink more water
  6. Find healthy alternatives to traditional holiday foods
  7. Find ways to make physical activity a part of your family holiday experience
  8. Change your workouts to keep yourself motivated
  9. Savor the flavor of holiday foods - opt for quality, not quantity
  10. Learn to say "no" to certain foods and don't give in to the social pressures of eating

With a little bit of discipline and planning, this can be one of the healthiest holiday seasons you've ever had.


Holiday Food Consumption Guide 101

If you are trying to lose weight, the holidays can be a challenging time.

Here are some tips that will help you stay on track with your healthy eating lifestyle:

  • Make sure your diet and exercise program is something you can stick with.
  • Don't restrict foods. This is a time to indulge a little, but remember to do so in moderation.
  • Remind yourself of your goals by placing a sticky note or picture of "where you want to be" on your refrigerator or mirror.
  • When visiting family or friends, make sure to eat something healthy before you visit, so you don't overeat.
  • Try to share your health and wellness goals with as many people as you can. You will be less likely to overeat.
  • Sip water at regular intervals throughout the day. Carry a glass of water around with you at parties. This keeps your hands busy and stomach feeling full.
  • Try to reach for the healthiest foods when you are hungry.
  • Chew food slowly. It takes time for your brain to perceive 'fullness' in your stomach. Besides, chewing food slowly allows you to savor the taste of the food.
  • Eating too quickly is a common cause of weight gain during the holidays since you consume more calories than the body needs.

How Physical Therapy Can Help This Holiday Season

Physical activity is extremely important at this time of the year, given the inevitable increase in calorie intake during the holidays.

Diet is just one part of the equation, which is why physical therapy is so important.

Physical therapy can play a valuable role in helping you stay healthy and pain free this holiday season.

It's a good idea to schedule an appointment with your physical therapist to learn a safe, effective exercise program to maintain optimum muscle strength and flexibility.

When you combine discipline in your diet with a personalized exercise program, the holidays can become a time of great rejuvenation.

Physical therapy can help relieve aches and pains with a combination of exercise and (possibly) massage. Massage can help relieve tight muscles and boost blood circulation.

Give us a call right away and we'll work with you to make this a healthy, happy, and safe holiday season. Our highly skilled, licensed physical therapists have been specially trained to help you enjoy the holiday season with a structured exercise and massage therapy program.

Come to our clinic and enjoy a professional and relaxing environment. Let us help you make this a healthy holiday season.


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What our Patients have to Say!

“I came to Ann with severe neck and shoulder pain after I was diagnosed with cervical disc bulge in the C5-C6 region of the spine.  I had severe pain and I was unable to even do simple activity.   With just 2 visits with Ann I saw a significant improvement in my condition.  I like her gentle approach and she thoroughly examines the problem before she starts treating it.  She also thinks about long term solutions and gave me many ideas and options to consider for treating the problem permanently.  I am very thankful for the treatment and the advice she gave to take care of my problem at home.”

"Joel, I just wanted to thank you again for all your help and advice with my IT band problem. When I came to you five weeks ago, i didn't even know if I would be able to run again, but with your help, I did great at the marathon - WITH NO PAIN!  Actually better than I have ever run, so I will be forever grateful and will do my exercises for the rest of my running life - Thank you SO much again Joel - you are the best!" - Diana T.

The new space is great. Joel has helped me out extensively. I highly recommend him. -Corey G.

"Chris has been extremely helpful in the recovery process of my torn ACL. I thought I would have to get surgery for sure but after a few months with Advantage PT, I barely think about my ACL when I do everyday activities. Doing physical therapy with Chris has been one of my most rewarding experiences and I am very grateful for all of his help"

Do you have a quick question or are not sure if you need to seek treatment?

Not sure if you need to see a specialist or which specialist to see?

Have a friend or relative that has a pain or problem but they don't know how to get started?

Call 425-883-9630 today for a free injury screening appointment with your experienced PT's at Advantage Physical Therapy.  We're here to help.


 

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Advantage Physical Therapy   7525 166th Ave NE, Suite D225 Redmond WA 98052  Phone: 425-883-9630