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You’ve no doubt heard that not enough sleep leads to a host of potential problems. The one I want to talk about here is weight gain. What’s that got to do with the holidays? Plenty because the next three weeks are a land mine of late nights and extra stress. As midlifers we are prone to losing sleep when the stress-ometer goes up.

Now stress alone is a known belly fat creator. Add less-than-needed sleep to the equation and you are asking for weight gain. Can it happen in as short a time as 3 or 4 weeks? Yes and especially when you add more food temptations than normal.

What to do? Go to bed! Turn off the bloody television, it’s not the great relaxer you think it is if you are using it to “wind down.” It actually stimulates certain parts of the brain, making it harder for you to fall asleep. 

Have your last cocktail or peppermint chocolate bar at least an hour-two is better–before you want to fall asleep. While booze may knock you out the effect is temporary and you will probably find yourself awake at 3 or 4 am. If you do sleep through the night I bet you’ll wake up tired.

Digestion take work and if the body is working while you are trying to sleep it can be disruptive.

Late nights, treats and toasts are almost unavoidable at this time of year but staying aware of the importance of sleep and doing what you can to ensure a sound 7 -8 hours can help prevent the holiday 7 or 8.

How do you ensure proper rest during this busy season?

Ok women, it’s officially holiday season here in the US and other parts of the world as well. I promised some tips and tactics to stave off gaining any holiday pounds and I’m armed and ready.

Strategy #1: consider the small numbers and the big picture. By small numbers I mean the 90 calories here–your tall, skinny, gingerbread latte–and the 300 cals there–3 small, homemade pecan diamonds or pieces of fudge that loom and lurk at malls and offices throughout the land. Eat them, enjoy them but keep in mind that small isn’t calorie free and 21 days worth of indulging will add up.

The big picture is the next three weeks. Look at your calendar. Where do you have events, parties, shopping after work and like that? If you will be eating differently–read “more”–and not exercising those days, plan lighter meals and make the days that are free your “must exercise” days.

If you don’t plan to beat this holiday 5 or 7 or 8 (pounds) they will show up, you will feel like you-know-what and the cycle goes unbroken of eat, drink, be merry, be miserable.

So the simple plan includes awareness of the fact that almost every treat imaginable has more calories than you are willing to assign it + planning to work them off or bank calories by eating lighter when you can.

Are you a successfully smart partyer? Share your tricks in a comment.

So it’s the day after Thanksgiving here in the US and I have a question midlife women–what kind of exercise will you do this weekend? “Why do you ask?” you might ask. Because if you are anything like me it’s helpful to have someone remind me to include this uber beneficial activity in my long weekend with leftovers lurking in every corner of the kitchen. Hey, we have yesterday’s extra calories to get rid of but that’s not all. 

Yes, the holiday season has officially started bringing with it the once-a-year-only delicious morsels, parties, and longer than usual to-do lists. In our already busy lives, these rituals can squeeze out our much needed exercise program. Skipping exercise is never a good thing but when temptation in the form of food and libations beckon ditching that walk or spin class is the surest way to the Holiday 5. Hate to break it to you, if it was a 5 pound weight gain in our 30’s and 40’s it’s an 8 - 10 pound gain in our 50’s.

Rather than fretting let’s do something different this year. Let’s plan some movement into our month rather than trying to squeeze it in as the days progress. Oh, and if you are of the mindset that “it’s already the end of the year, I’ll just party like it’s 1999, eat what I want, and start my new lifestyle habits in the new year” I have a question for you? How has that kind of thinking worked for you in the past?

Starting on Dec. 1st I’m going to give you tips to party smart and avoid the Holiday 5 (10). I am not asking you to starve, forgo treats, or stay home like Cinderella all season. I’m going to give you easy ways to manage it all and not gain the weight. 
Wouldn’t it be a bonus if you woke up on January 1st feeling like a success before you even looked at your new year creation plan?

I can’t wait to hear your success stories.