Do you find it nearly impossible to stay weight and nutrition conscious and noncommittal during the holidays? of course you do. More than half of Americans are overweight: You’re not alone.
Though a new government study may give you a glimmer of hope: The study shows that Americans only gain about a pound during the holidays. The study found that participants were affected by two main factors while on vacation: their hunger levels and their activity levels. In other words: People who reported being less active or more hungry during the holidays gained the most weight.
So common sense says: If you can focus on tackling just those two things, you’ll probably win your personal holiday weight loss battle. At the very least, you’ll win by not adding more weight to what’s already waiting to come off.
Director of the Center for Human Nutrition at Washington University in St. Louis, MO, Dr. Samuel Klein says, “An ounce of prevention is worth a pound.” “Preventing weight gain is actually much easier and better than trying to gain weight and then lose it again.”
So the answer seems simple: eat less and exercise more. Of course, the reality of implementation is far more difficult.
The good news is that most people overestimate how much weight they’ve gained during the holidays. Fewer than 10% gain 5 pounds or more.
The bad news is this: The added weight never comes off. Gaining one pound of weight is a fairly small amount, but since it is usually not lost again: the weight builds up over time – leading to obesity.
Now we all know there are tons of tips out there this time of year all designed to help us keep off that extra pound or two during the holidays. Unfortunately what isn’t commonly talked about is: the day-to-day stress and reality of holiday situations. Let’s explore the tips… along with their reality check… in depth:
Weight Loss Tip 1: Be active. The best thing you can do is try to stick to your normal schedule and routine.
Holiday reality check: It’s hard enough to keep any kind of good routine during the busy months of November and December. Busy people sacrifice yoga classes, long walks and going to the gym because they need time for extra things like decorating the house, cooking, cleaning before visitors arrive and of course shopping.
Good news: Walking around the shopping mall and stores is good exercise, and so is cleaning the house. In addition to those activities, decorating can also be pretty intense: You’re climbing up and down to hang things; lifting, hauling and pulling boxes from storage; Bending, twisting and turning to make it all look just right. So don’t beat yourself up for not being able to hit the gym… you’re doing way too much activity and every little bit helps!
Weight Loss Tip 2: Don’t starve yourself too much. If you go to a party and you’re starving, everything will taste even tastier than usual. And of course, you’ll end up eating more because of it. Start each day with a good, solid breakfast—especially something protein-rich. And while you’re at the party, try munching on vegetables to help your stomach feel full. These two things will help keep your appetite under control, and in turn help you avoid “overeating” just because you’re hungry.
Holiday reality check: We’re all very busy during the holidays, and it’s not always possible to remember to eat – let alone eat well – especially in the morning when we’re already overslept and It is getting late for everything now. And eating healthy at a party isn’t always possible: Not everyone in this country serves up vegetable plates, salads, or fruit bowls. Sometimes the only things on site are junk: chips, candy, and cookies.
Here’s a suggestion: Try bringing your own veggie plate to a party where you know there won’t be one available. A quick and easy way to do this is to simply buy a bag or two of pre-cut veggies and some ranch salad dressing. Alternatively, have a nice dinner before you go to the party. Don’t overdo things, but don’t make it a light snack either. Eating first will help you “nibble” a bit on the worst holiday treats you’ve been offered.
Weight Loss Tip 3: Stay away from food. Literally. Just don’t go anywhere near the buffet table, appetizers, or banquette… and you’ll be fine.
Holiday reality check: In most cases, food is everywhere. And even if it’s not right in front of your face, you can definitely smell it! Just trying to “stay away from it” is very unrealistic – and it can feel like torture to some of us. And for most people: When you can’t have something, you want it even more. So trying to stay away from food will likely make you worse off than you would otherwise be.
Try this instead: Allow yourself to do what you want. But with a catch. First: Take only half the amount you normally would. And take only one food item. Eat it and enjoy it without the guilt. Then, wait a full 20-30 minutes before trying something else. Then repeat the process: One item, half the portion size as you normally would, enjoy it without guilt, then wait before reaching for something else.
Giving yourself permission to eat gets rid of the “I can’t have it (and thus I’m more determined to eat it)” mindset, it lets you enjoy good food and holidays, without Kill yourself It’s healthy and can help a lot with the way you eat food and in general. However, eating only half of that will help you avoid getting as many calories, fat, sugar or other bad stuff as you’d normally avoid. And then after waiting 20-30 minutes you get some more, this will help your body feel when it’s had enough… or too much. So there is little chance that you will overdo things and feel physically awful afterwards.
Weight Loss Tip 4: Wear clothes that are a little tight on you. This will help you feel full faster and prevent you from overeating.
Holiday reality check: We want to wear loose clothes because we’re looking forward to eating all that great food! Yes, wearing something tight can help us not go back for a second helping of potatoes… or it can ruin a favorite outfit.
Ultimately, how you approach this tip is up to you and you alone. Make your decision and be happy with it.
Weight Loss Tip 5: Keep your portions small. Try to eat salads and vegetables, and eat anything in moderation.
Holiday reality check: Consuming just one “bite-sized” amount of anything isn’t going to put you in the previously mentioned mental state. You’ll feel like you can’t have anything, and you’ll want it even more.
Try the tip above instead: Go half the size you normally would. Trying just a little bite of pie will whet your appetite for more, but a whole slice is going a little overboard—especially if you have 5 different pies to sample. So try a real sample instead: Cut a piece half the normal size. This allows you to have more than one “whole piece” and several smaller bites. Then wait about 20 minutes before you go and try the next pie. Even if you eat a small portion of all 5 pies, by having half-sized pieces of each, you’ve cut down on calories, carbs and sugar significantly compared to a whole slice. And you’ll still feel full and satisfied instead of deprived and angry.
So there you have it: 5 different, common holiday weight loss and eating tips, each followed by a reality check, and a suggested compromise to help you fully enjoy the holidays without depriving yourself of great food. Deprived forwarded.
Whatever you decide to do, remember Happy Holidays indeed!
Source by Kathy Burns-Millyard
