Glued to Fall TV? How to NOT Pack on Pounds
By Jenny Everett,SELF magazine
OK, we admit it: We're hooked on fall TV. But we've found away to get your fix without losing your fitness (and maybe even gaining some!):
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1. Watch what you eat: Studies show that you can consume up to 44 percent more when you when you eat in front of the telly. Our brain is distracted and may ignore signals indicating a full belly. "When people eat in front of the TV, they run the risk of going into 'autopilot mode' where their hand is reaching into a bag of chips and putting the chips into their mouth, but they're not even thinking about it or really tasting or enjoying it," says registered dietitian Willow Jarosh, a contributing editor at SELF and co-founder of C&J Nutrition. "When you're not focused 100 percent on what you're eating, you can't get as much enjoyment out of it. And that can further lead to overeating because you're not satisfied."
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So, if you're going to nosh while you watch, make sure it's a healthy snack such as:
* Air-popped popcorn with Parmesan cheese and black pepper * Raw veggies such as carrots, cucumbers, broccoli or cauliflower (give you the same crunchy satisfaction as chips! * A couple of dark chocolate Dove Promises * Sliced fruit sprinkled with cinnamon and dipped in yogurt.
They key is to portion everything before you hit the couch, says Jorosh, who along with C&J co-founder and fellow RD Stephanie Clarke "tweets what she eats."
Related: Check out SELF's guide to slim snacking for more ideas!
2. Make time for the gym: It doesn't take much! Research shows that you can get major benefits from short, intense workouts. "If you only have 20 minutes to work out, no problem," says exercise physiologist Tom Holland, owner of Tom Holland's Athletic Club in New Canaan, Conn. "Do a circuit style workout, mixing in strength moves, short cardio bursts and abdominal exercises. This is a great time to do 'combo moves,' combining upper and lower body exercises." (Think: A plie squat with a dumbbell bicep curl, or walking lunges with overhead dumbbell presses.) Throughout the workout, keep moving, taking very little rest between moves. "Truth be told, these workouts can often be MORE effective than longer workouts with less intensity." Making time for "Glee" has officially been justified!
Got another excuse for not going to the gym? Check out out this Healthy SELF post for some motivational pointers from Holland.
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3. Work out during commercial breaks:Try these living-room friendly moves from exercise physiologist Amy Dixon, group fitness managerfor Equinox in Santa Monica, Calif., and star of the new "Super Fit Bod" workout DVD.
* Plank With Arm Reach: Get in plank position (think: top of a push-up), arms length from the couch. Engage your core and reach your right arm out in front of you and tap the couch. Repeat with your left arm. Continue alternating for one minute.
* Booty Tap Squats: With your back to the couch, perform a squat, lowering your booty all the way down to the couch (but don't sit!). As you return to standing, explode up, jumping as high as you can as safely as possible (throw hands toward the ceiling to catch more air). Land softly, sinking back into a squat. Repeat for one minute. Too hard or have bad knees? Eliminate the jump, and add it back when you're ready!
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* Tricep dips: Perform these for one minute, using a couch or coffee table.
* Jumping jacks or push-ups: Choose one of these two moves to fill the remainder of the commercial break.
Related:See how to build your own TV time workout here!
4. Don't go overboard: In a study published earlier this year in the journal Circulation, researchers found that compared to those who watched less than two hours of TV per day, those who watched more than four hours were 80 percent more likely to die from heart disease. Each hour in front of the TV increased the risk of heart disease by 18 percent and overall risk of death by 11 percent. So, yeah, try to keep daily TV time under two hours (doesn't mean you have to miss anything -- thanks, DVR!). If you go over, make sure to get up and move around during the show -- doing crunches, pacing, whatever -- which is a much better option than endlessly planting your bum on the couch.
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What's on your must-watch list this fall?
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Photo Credit: fox.com
