By Kiana WilburgHow does one avoid gaining unwanted weight during the festive season after consuming a host of traditional fattening foods and high calorie drinks?Champion Bodybuilder Hugh RossIt is a question I was confronted with after making the tough and certainly necessary decision, to get on the health wagon. About a year and a half ago, I started my weight loss plan. Though there have been some visible improvements it’s been a struggle, and continues to be considering how much of a ‘foodie’ I am.Christmas for me, as I am sure it is for others, is the ultimate food festival. The freshly-baked bread that’s accompanied by a large bowl of pepperpot with the aroma filling my nostrils, the honey glazed baked-to-perfection turkey and those slices of well-seasoned ham, were some of the more cherished highlights of my plate.But I have changed my eating habits. Well,NCAA Baseball Jerseys, I am trying to. This year, I have chosen to put up a stronger resistance to temptation. But one must admit the palate is weak. And I know that others can relate to this.But based on my research and extensive interviews, I can safely and confidently share with you that it is possible to sin a little and maintain your physical achievements. It simply requires watching your diet and doing some easy-to-follow exercise routines.THE ART OF DIETINGDeborah Andrews, a nutritionist attached to the Georgetown Public Hospital Corporation (GPHC) says that for the Christmas season, simply practice eating small portion sizes and set some boundaries for yourself.With regard to portion sizes, instead of that large serving of pepperpot, have a small one. Instead of white bread try whole wheat, which is by far more nutritious, but try your best not to exceed more than four slices.She advises that it is also important to cut back on the amount of carbohydrates you consume as well as the amount of oil used to cook some of the meals. Try not to eat rice, other complex carbs and fatty foods after six in the evening.As for the pepperpot lovers,Nike Brooklyn Nets Authentic Jerseys, her recommendation in this regard is, “Guyanese would normally say that when the pepperpot is left after hours it gets a thick creamish layer at the top, which is saturated fat. But instead of putting it to just heat up, skim the fat off and then warm it up. That helps as well in reducing some of the fat intake.”Andrews believes that it is important to reduce the use of canned products in the form of condiments or juices, as she says that they usually contain, in some cases, unhealthy preservatives and high sugar levels.As for boundaries during this season, she advises that persons desirous of maintaining their reduced body weight can go on a low sugar diet, meaning that you cut back on adding too much sweetener to your homemade drinks, for example.The nutritionist says too that once exercise will be included,http://www.theworldsoccersshop.com/Argentina-Lionel-Messi-Jersey.html, and it should, one could also employ a high protein –low carb diet. This perfectly complements a workout regimen, for it aids in repairing worn-out muscle tissues.She explains that this comes down to eating meat that has been grilled, steamed, roasted or baked with little oil, along with a very small serving of rice, sweet potatoes and/or preferably vegetables.She emphasises that it is important to note that a serving of rice for the day is equivalent to the size of your fist. But hey, at least you get to relish in the meats.Andrews stresses that the reason for maintaining small portion sizes has to do with watching your calorie intake.She notes that 3500 calories is equal to one pound and to ensure that you don’t gain too much, “Watch your calorie consumption. If you are trying to maintain your weight, try to keep your calorie intake to about 1200 and let that be accompanied by exercise which could allow you to burn at least 400 to 500 calories.”QUICK AND EASY EXERCISE ROUTINESAnd now we turn our attention to exercise.Before you attempt to do this, I would hope that you calculated your healthy BMI and used it as a guide for your goal weight.CrunchesFor those not familiar with the expression BMI, it refers to your Body Mass Index. This is said to be a measure of body fat and it is calculated by using your height and weight and the result gives you an indicator of what should be your healthy body weight.I had the distinct pleasure of interviewing one of Guyana’s most decorated bodybuilders and trainer,Andrew Franks Dolphins Jersey, Mr. Hugh Ross for this segment.Now if you have access to a gym, Ross recommends that you simply do, preferably early in the morning, “H.I.T (High Intensity Training) routines.”He said that thi