Stay in Shape This Holiday Season

Christmas Workout

The holidays are for spending time with family, shopping for gifts, attending holiday parties, and indulging in your favorite foods.  As most people find this time of year to be the busiest, we often struggle to pay a visit to the gym. It’s important to not let your jam-packed schedule hinder you from reaching your weight loss goals. Even if you’re considering cosmetic surgery procedures such as liposuction, tummy tuck, or mommy makeover, it is still important to maintain a healthy lifestyle in order to produce aesthetically-pleasing cosmetic surgery results. Here are some tips for staying fit and motivated this holiday season:

  • Schedule a block of time for your workouts:Take a look at your calendar and schedule in time for your workout. This may mean missing something else on your agenda, but it will be worth it in the long run. Set reminders on your phone so you won’t forget, even on your busiest days.
  • Get creative with your exercises: Whether you’re spending the holidays traveling or if you’re stuck inside because you’ve been snowed in, it’s difficult to stick to your usual exercise routine. Perhaps your flight gets delayed; find a space and stretch, do pushups, sit ups, or walk the terminal. As another alternative, try interval jumping jacks or running in place in your living room. You can also get plenty of cardio while shopping at the mall!
  • Sweat out the stress: It is known that stress is one of the leading causes of weight gain and noticeable signs of aging. Yoga is an excellent and sufficient way to decrease seasonal stress while improving strength, flexibility, and balance. As soon as you wake up in the morning, spend about half an hour doing a few relaxation and breathing exercises in order to diminish any tension in your body.
  • Make the most of your “off” day: Everyone has days that they slip up on their workout routine. Instead of vegging out in front of the television, use the time slot to enjoy some quiet time by reading a book, listen to music, or treat yourself to a day at the spa. Remember not to get down on yourself for skipping, instead, schedule a day off from your workout plan to rest, just be sure to practice self-control and start again the next day.
  • Limit holiday treats:Holiday foods are packed with calories. It is acceptable to enjoy these foods in moderation, but it’s important to not overindulge. People often make the mistake of not eating all day so that they can let loose at a holiday party. Instead, eat a healthy snack before going out to avoid eating extra calories to compensate for your hunger. Exercising in the morning will also help you provide some calorie wiggle room at the party.
  • Set goals: Get a head start on your New Year’s resolutions and set some goals. Setting goals is important and beneficial, but they need to be realistic. There’s no need to set yourself up for disappointment.

Staying fit over the holidays is all about self-control and moderation. I believe that exercise is an important part of overall health and wellness, and plastic surgery should not replace any exercise plan. If you’re looking to make the first steps towards healthy lifestyle changes, our in-house NESTA Weight Management Specialist, Jackie Madison is here to help. With the Lifestyle & Weight Management program, Jackie will help coach you through your pre- and post-surgery time period by teaching you how to commit to an active lifestyle, achieve weight loss and weight management goals, provide effective eating habits, manage your time and assist with battling stress. If you are interested in any of the cosmetic procedures I perform, please contact Southern Plastic Surgery, P.C. today. Be sure to connect with me, Dr. David Whiteman, on FacebookTwitter, and Google+ for more plastic surgery news.

Health and Wellness: Determining a Healthy Weight

health and wellnessEarlier this month Medical News Today released an article entitled “What is a Healthy Weight?” Discussing factors like age, sex, height, bone density, etc. that affect a person’s ideal weight, the article emphasized that one person’s healthy weight can’t be compared to another’s. Since health and wellness is such an important part of Southern Plastic Surgery and more plastic surgery patients are seeking non-invasive forms of fat reduction, I felt the need to discuss how to determine a healthy weight.

It’s important to first determine what is healthy for you. There are a variety of tests to determine a healthy weight, but experts across the world still do not agree on a defined healthy weight. Tests like Body Mass Index (BMI) and Waist-Hip Ratio (WHR) help determine whether people are overweight, underweight, or at a healthy weight. However, there are still problems with these tests. For instance, BMI measures a person’s weight (in kilograms) divided by their height (in meters) squared, but it does not take into account body composition or where the weight comes from. A person with excess fat can have the same BMI as an athletic person who is very muscular. WHR does a better job of determining a healthy body weight as it compares the waist and hip measurements, but it still does not measure body fat or muscle-to-fat ratio.

The article concluded that it is more important to focus on true body composition rather than weight, which can be determined by body fat percentage measurement. Although it may not be so simple to go out and get a body fat percentage measurement, the article’s conclusion highlights the importance of focusing on eliminating fat instead of focusing on weight loss. It’s important to keep in mind, however, that some fat is necessary for survival.

As you may have read in my latest press release, there has been a recent increase in patients seeking non-invasive fat reduction. It’s understandable that patients would be more interested in fat reduction technology, like CoolSculpting®, that doesn’t require downtime, but what they fail to understand is that this type of procedure is made for a very specific patient who has very small, isolated area(s) of excess fat. Those patients with larger pockets of excess fat may be more suited for liposuction or a tummy tuck surgery. A procedure to tighten loose skin may be more appropriate for some patients. Because there are so many factors to consider when choosing a method of fat reduction, it is important to schedule a consultation with a board certified plastic surgeon who specializes in body contouring to help determine which procedure will best meet your fat reduction needs.

Whether or not you choose a cosmetic procedure for fat reduction, it is still important to eat healthy foods and exercise regularly to improve overall body composition and muscle-to-fat ratio. If you need help finding healthy recipes or workout tips, visit the rest of my health and wellness blog entries. For personal instruction, you can also seek the help of Daryl Madison, ACE certified personal trainer. Whether you’d like a customized diet or workout plan, Daryl can help you get on track.

For more information on health and wellness or plastic surgery, review the rest of my website or contact the office. Be sure to connect with me on Facebook and Twitter if you haven’t already to stay updated on the latest plastic surgery news.