With the holiday season approaching, many of us find ourselves surrounded by festive food and the concern of weight gain. Studies have shown that the typical American may gain two to seven pounds over the six-week holiday season!!
The best way to avoid gaining weight over the holidays is to eat in moderation, keep a consistent exercise program and try my 10 tips!
1. Stick to a regular routine with sleep and exercise. Many times feeling tired or stressed is mistaken for hunger. I get VERY emotional when overly tired! LOL!
2. Watch your alcohol intake. Alcoholic beverages metabolize to fat in our bodies contributing to excess weight gain. Try having a seltzer with a lime twist or a glass of water between alcoholic drinks to remain well hydrated. Other options: organic red wine, or vodka with water! No one likes dealing with drunken elves on spiked eggnog! ;-)
3. Eat a small, healthy meal before party time. It's a common misconception that you will lose weight by skipping meals. (Hello, eating disorders!!) The truth is your metabolism slows down causing you to store body fat if calories are too limited for too long. Another negative result is that you are more likely to binge later at night resulting in greater weight gains.
4. Don't stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends!! Or, ladies, carry a clutch in one hand and a beverage in the other- your hands will be full and that leaves no fingers for nibbling on the sweets!
5. If you're hungry at the party, reach for the vegetables (without the dip), fruit or nuts . If you do host a party have plenty of water and healthy snacks available. (or bring a healthy option to the party and eat it!)
6. Eat slowly. It takes about 20 minutes for the stomach to register a "full" sensation and signal the brain that it's had enough. Slow down and listen to your body!
7. Set goals and keep a food journal. Plan your weekly food intake to include those treats or Christmas cookies in your diet -- in moderation, of course. Don't totally avoid sweets and holiday food; just plan for it and eat more fruit and vegetables during the week to allow for this. With this plan you can also avoid the guilty feeling afterward that can add to your stress level. And be sure to use natural sugars in your holiday recipes that will not spike your blood sugar. I suggest Stevia, dates, or Xylotil. And grain and gluten-free flours: almond and coconut!
8. Eat protein. Quality protein includes lean meats, seafood, chicken, turkey, eggs, nuts, seeds. Protein will help you feel full and control your appetite.
9. Try to stay consistent with your workout routine. Don't fall prey to the excuse that you'll get back on track after New Years Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. My favorites: snowshoeing, ice skating, cross country skiing, BURST training!
10. Always remain positive!! If you do have a slip up, don't worry or stress about it. Just get back on track the next MEAL, NOT day!
As always, if you need an accountability partner or don't know where to start with eating healthier or living a natural lifestyle I am here to assist you! :-) Please contact me to set up your free 15 minute consultation.
Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
