Holiday Diet: Working Off the Holiday Weight

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Can’t pass up that eggnog.

That pumpkin pie was scrumptious.
And don’t get me started on my holiday coffees!

It’s okay! It’s the holiday season and that means some of our most favorite indulgences are at our fingertips. Enjoy!

However, if you’re looking to partake in the delicious festivities and still keep your weight in check, we’re here to offer you some recommendations on how to do just that.

There’s no need to feel shameful or guilty for having some holiday fun – just be mindful of keeping it all in balance!

Here are 3 Ways to Burn off the Holiday Fun this season!

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Do you remember when you could workout however you wanted and always saw the results?

As we age, that’s not as easy anymore! After age 35, exercise that focuses on building muscle mass – mostly weight lifting, is more beneficial for our bodies than cardio.

Why is that?

Keeping our bodies strong with good muscle mass creates more flexibility in our metabolism. Working out our muscles to build strength keeps calories burning for hours after a workout versus just during the workout itself. And for women especially, muscle mass is key to balancing the metabolism and keeping hormones in check.

A heavy weight workout 2-3 times a week can keep shedding those extra calories!

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So you’re ready to work out, but not sure what to do exactly? HIIT workouts can be one of the most beneficial ways to losing weight and keeping it off.

HIIT stands for high intensity interval training and can be done in gym classes or quite easily at home. Many times, we watch HIIT You Tube videos!

This type of workout focuses on bursts of interval training. It boosts the heart rate quickly, but brings it back down quickly as well – which doesn’t stimulate cortisol and appetite for hours after.

And one of the best things about HIIT workouts? They don’t have to be long! Typically, 20-40 minutes of HIIT workouts twice a week can make a big impact!

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Our minds (and egos!) may be telling us to work out hard every day, but it’s crucial to take time for active rest for our bodies to recover.

Active rest can include, but is not limited to:

– walking
– yoga
– snowshoeing
– hiking
– swimming
– stretching
– light weight training

These less intense exercise options help the body calm and rejuvenate while still keeping active and flexible.

And, Dr. Graves believes that walking can be one of the most impactful ways to lose weight – so enjoy a stroll around town to see those holiday lights!


As we take these workouts to heart, we may find ourselves regretting our intensity due to the soreness we feel the next day(s)!

To limit soreness:

– take a curcumin supplement
– take a magnesium supplement
– take an Epsom salt baths
– schedule a cupping appointment with Dr. Graves
– schedule a therapeutic massage

These holidays, don’t feel guilty for not passing up the extra helping of sweet potato casserole or those pumps of mocha and peppermint in your latte. Just note that keeping in balance means having a solid plan of how to keep sugars and carbs at bay and how to equalize it all with specific exercise.

However, we understand that for some of us, no matter what we do or how we exercise, our extra weight still doesn’t come off. If you live in Castle Rock, Castle Pines, Highlands Ranch, Centennial, Parker, Larkspur, Monument, Colorado Springs, or the Greater Denver Metro area and are searching for answers to your weight gain, please contact our office at (303) 688-6698 or click here to schedule a complimentary 15 minute phone consultation with Dr. Graves to discuss your weight issue and to learn about how we may able to find the root cause of your frustration and how to heal it.



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