The cheesecake you sneaked at the office late last month when you thought no one was looking. The after-work jog you skipped because it was too cold outside. The cheeseburger you purchased at the late-night drive-through.
Now it's payback time.
Staying trim in winter can be a challenge: The average American gains 7 to 10 pounds during the holidays. But it isn't impossible, fitness experts say.
Jay Marschall, an Atlanta fitness coach and four-time Ironman triathlete, said people need to quit using winter as an excuse for not exercising. In fact, it's a perfect time, he thinks, to jog. Much better than the summer.
"I use the winter for running season," Marschall said. "You can run faster when your body is cooler."
Too chilly an idea for you? Then take it inside, Marschall suggests.
Metro Atlanta, he says, is full of health clubs that offer a variety of ways to stay in shape --- classes with music, workout machines that offer Internet access, free-standing weights and jogging paths.
If such clubs are too expensive for your budget or if you simply don't like the idea of joining a gym, Marschall offers several ways to winterize a fitness plan.
Layer: On really cold days, wear several layers of clothing --- perhaps a T-shirt, sweat shirt and light-weight running jacket. Layering helps trap air and keeps you warm.
Cover your head: Make sure to wear some sort of hat. A person loses as much as 40 percent of his or her body heat through the head.
Use high-tech gear: Purchase and wear clothing that contains high-tech fibers designed to repel moisture.
Be consistent: Set a schedule and keep to it. If it's too cold to run outside, run on a treadmill or find other alternatives.
Be careful: Wear light clothing with reflective patches when running after dark. If possible, carry a flashlight.
Go slow: Stretch only after you've broken a light sweat --- stretching cold muscles can lead to tears --- and take longer than normal to warm up.
"You only have to go 20 to 30 minutes a day to improve the quality of your life, not only physically but mentally," Marschall said.
People who suffer from mild depression during the winter and a similar malady named Seasonal Affective Disorder have found that light to moderate exercise helps them cope and, often, makes them feel better.
Experts think the cure is brought about by the release of endorphins --- mood-enhancing hormones --- that are produced when a person exercises.
"You start to feel good about yourself," said Marian Simpson, an exercise physiologist with the Wellness Center at DeKalb Medical Center. "The chemicals in your brain produces a natural high."
And when a person's mood improves, their diet tends to follow. Marschall said a lot of people "stress-eat" during the holidays --- mostly candy and sweets --- to deal with the frenzy of shopping or because they go to one office party too many.
"Exercise is the best thing for stress release," Marschall said. "If you can replace eating cookies with exercise, you won't get fat."
