Exercise Helps Maintain Good Holiday Sleep and Awake Cycles

Somewhere between the turkey and ham, the cranberry sauce, the cornbread stuffing, the gravy and biscuits, and of course the holiday cake or pie, you are apt to double or triple your daily intake of calories during a typical holiday gathering. Before putting the first item of food on your plate, create a strategy for how much you plan to eat. Indulge in your favorites but avoid extra calories from mindlessly sampling everything available. No matter what time of year they occur, holiday or special events in our Western culture are one of the biggest contributors to annual weight gain in healthy adults. Unfortunately, few people ever lose the extra baggage once it is gained. Researchers at Cornell University fed select participants smaller portions of treats and discovered they felt equally satisfied with their indulgences, even though they consumed only half the calories of the group that received larger portions.

• INCLUDE HEALTHY FATS IN YOUR DIET - Festive foods can be prepared in healthier ways. Start by discarding any bottles of regular vegetable oil in your pantry. Replace these with extra virgin olive oil and organic canola oil. Use the olive oil for low-temp creations, such as salad dressings or roasting veggies. Use the canola oil when cooking at higher temperatures.
• EAT MORE FRESH FOOD - Fruits, vegetables, nuts, and seeds are filling snacks that do not contain added sugars or unhealthy fats. Also, you can avoid many of the culprits that lead to weight gain by not eating when you're not hungry.
• STAY ACTIVE WITH FRIENDS AND FAMILY - Results of a recent study suggests that at a big sit down dinner it is best to be the last one to start eating and the second person to stop. This keeps your meal from lasting too long and helps temper decisions regarding second helpings of calorie-rich foods.
• GET PLENTY OF SLEEP - As closely as possible, stick to your normal sleep routine during the busy holiday season. Staying consistent will reinforce your sleep-wake cycle and encourage a more relaxing night's sleep even though you might have stayed up late.
• DRAW A LINE IN THE SNOW - Don't give in to every holiday temptation that comes your way. Instead, choose your indulgences wisely and, rather than waste calories on foods that you can have any day of the week, select special holiday treats like grandma's apple pie that are unique to the season.
• AVOID LIQUID CALORIES - When you arrive at a holiday function, start with a low-calorie non-alcoholic drink like sparkling water. This will help quench your thirst and satisfy feelings of hunger. As a strategy, try to alternate alcoholic drinks with non-alcoholic ones for the remainder of the evening.
• CONSUME WATER-RICH FOODS - Fresh fruits such as apricots, blueberries, oranges, peaches, pineapples, plums and raspberries contain over 80% water, whereas melons like cantaloupe and watermelon have some of the highest water content exceeding 90 percent by volume.

If you keep yourself in a good place mentally, you are more likely to succeed at your weight loss goals. Moreover, a couple of holiday meals should not ruin all the hard work you've invested. Saving your appetite for a holiday party or seasonal feast may result in overeating. During this stressful time of year, studies have shown that people who eat breakfast tend to consume fewer calories during the day. Moreover, include fiber-rich foods that will temper hunger pangs. The best advice for anyone on a weight loss journey is to adjust your mindset and attend all of your holiday events without the crappy attitude that you're missing out on everything. You're not; so enjoy building healthy holiday memories with family and friends.

Metabolic Research Center offers a variety of classes and activities to help educate you and keep you engaged throughout your weight loss journey. Don't wait until next year. Stop by today and get started on the road to success.