Tips for Preventing Holiday Weight Gain
Holidays provide a good excuse for overindulgence
for more than a 60 day period of time to many women. A new study
conducted by the National Institutes of Health (NIH) shows that extra
gained during the holidays accumulates through the years and may be a major
contributor to obesity in later life.
Many of these holiday goodies pose a direct challenge
healthy eating plan that you have tried to adhere to for the last eleven
months. Whether you are at home, a friend's house or at the office holiday
party, the temptation to overeat is lurking at nearly every table you pass.
According to recent research by the
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK),
the average weight gain is approximately one pound.
These findings suggest that developing ways to avoid holiday weight gain may
be extremely important for preventing obesity and the diseases associated with
Trimming down the calories :
Many traditional holiday foods are loaded with fat and calories. This doesn't
mean that all of your favorite foods are off limits. Look for ways to make them
healthier, by trimming some of their fat and calories.
Check out some simple ways slow down fat consumption from holiday foods:
Begin your day with a substantial breakfast that includes
takes longer to digest and helps you to feel full for much longer.
Never arrive to a party on an empty stomach. Eat a small salad or other
snack before leaving. This will help you from overeating at the buffet
table once you are at the party.
Sugar cravings is on the rise around this time making you consume
more sugary carbohydrates, which makes you crave more sugar. To avoid this
vicious carbohydrate craving cycle, eat foods that are low on the glycemic
index. By consuming only complex carbohydrates, the cravings will disappear
and satiety levels will rise.
The extra demands at this time of year can be very taxing and those time
crunches make it easy to grab for the wrong foods. Keeping a well-stocked
pantry with favorite
protein bars, MRPs
and whey protein provide sound nutritional choices
when time is short.
Never drink alcohol on an empty stomach. Always have food with your drink.
Avoid drinking in excess as well, as alcohol has a tendency to loosen
inhibitions, which may encourage you to overeat
Aim at eating skinless white-meat turkey instead of dark meat.
Above all try to maintain a
nutrition journal where you write everything down. Most of you will be
surprised at how quickly those little tastes and bites add up to an extra
500-1000 calories per day. Three holiday cookies each day for a week equals
1.5 extra pounds. Think about
how hard you'll need
to work in January to get those extra pounds off. Is the cookie really worth
The holidays are not an ideal time to try to start a diet. Rather, your goal
should be to maintain your weight during this time frame. If you should decide
to indulge in a piece of chocolate fudge or some other decadent dessert, don't
berate yourself. Simply cut back on calories elsewhere during the rest of the
day or spend a few extra minutes on the treadmill during your workout routine.
Try to Strike a balance- Dietitians suggest that for every
day of splurging, you need to figure on 2 days of careful eating. So, if you
eat too many sweets at your office's holiday party, just eat carefully for
the next couple of days.
Cooking tips :
Cut the fat and calories in gravy by passing it through a skimmer before
Cook the stuffing outside the turkey. It contains fewer calories and fat
than stuffing cooked inside the bird and reduces the risk of bacteria
Serve some items that are very low in calories and fat,
such as a fresh
fruit salad or steamed vegetables topped with lemon juice and herbs.
Substitute baked potatoes instead of candied yams.
Top vegetables with light margarine or reduced-fat sour cream instead of
Serve an apple pie topped with fat free frozen yogurt instead of pecan
If you will be eating
sandwiches, use mustard instead of mayonnaise.
Serve pretzels and low-fat snack mixes instead of potato chips.
Use exercise To Relieve
Extra shopping and holiday social events will strain an already overloaded
schedule. Indulge yourself with stress-free time where the focus is on your
workout. Your workout and/or cardio session will release endorphins that are a
natural mood elevator. Malls are wonderful places to
walk, out of the
elements and climate controlled. If time is limited try to park as far from your
stop as you can.
Besides, the gyms are quiet at this time of year so you will be able to
get in and out quickly. Make the most of this period of uninterrupted
solitude and focus on creating a legendary physique for the spring season.
Follow these simple tips through this holiday season, and start the New Year
without the gift of unwanted pounds. Remember, Sticking to a solid nutrition and
exercise program enhances mood,
reduces stress and improves overall health.