5 success tips for a healthful holiday

It's December, and the holiday season is well underway. Festive meals, end-of-year celebrations and travel can throw off any semblance of a health and fitness routine. Before you consider the latest diet craze to “get back on track,” here are five evidence-based steps to help optimize your body composition. You'll see that building muscle and getting lean depend on a solid long-term plan and not a quick fix.

Choose the right tool to strengthens bones. Cardiovascular exercise like jogging

measure and track changes or biking increases calories used and helps the

body use fat stores for energy. A combination of both The scale is often used, but weight alone is not able can be the most effective exercise plan to get lean to differentiate between body fat and muscle mass. while boosting metabolism.

Plus, much of the day-to-day fluctuation in weight

Opt for a balanced eating plan does not represent changes in just body fat. Scales using bioelectrical impedance can measure body fat With the buzz of so many diet trends, it's easy percentage, and although the measurements are not to get caught up in finding the best diet for weight always accurate, they can provide additional data loss. In reality, the best diet is one you can sustain beyond weight. Other ways to measure and track long-term. Consistency is the key to success. Typically, body composition include DEXA scan, body circumference diets that cut out major food groups and favorite measurements and even paying attention to foods are too restrictive. Habits that support how clothing fits. a healthy and sustainable eating plan include tracking food, cooking at home, increasing consumption of vegetables, controlling portions, eating on a schedule and planning balanced meals.