Do Not Use the Holiday Season as an Excuse

There is nothing wrong with the Holidays, as long as you keep a close eye on your eating behaviors. Most holidays in the United States encourage overeating and the consumption of calorie-dense foods followed by lots of sedentary behavior. This causes adults in the Western world to gain about a pound and a half during the Holiday Season. Do not use the holiday season as an excuse and stretch it out for weeks before and after the actual event. Do not allow yourself to become depressed about your need for practicing healthier eating behaviors. Be engaged at the table, be grateful for the holiday gathering and enjoy yourself. But, don't let one day of exceptions turn into five. A prime reason that you might feel like you've gained much more weight than you have is because holiday foods often trigger bloating and water retention. This can leave you feeling sluggish and uncomfortable unless shed the surplus.

• GET PLENTY OF SLEEP - Between holiday shopping, parties and family travel, the winter holiday season can leave you short on time and sleep. Nonetheless, a lack of quality sleep increases your chances of holiday weight gain due to unsatisfactory sleep.
• WATCH OUT FOR LIQUID CALORIES - Anytime you're trying to manage your weight, it is best to limit your intake of high-calorie beverages. From sugary sodas to alcoholic beverages, these drinks can contribute a significant amount of empty calories, which can lead to weight gain. Moreover, alcohol and sugar-crashes can increase appetite.
• CONSUME MORE 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.
• DRAW A LINE IN THE SNOW - When it is time to quit eating based on your plan, pop a sugar-free mint in your mouth. It will cleanse the taste of holiday food from your palate and curb any additional food cravings by drawing your line in the snow.
• EAT MORE FRESH FOOD - Unlike the traditional methods used to prepare holiday foods, processed foods are more readily available than ever. Although pre-packaged and boxed items are quick and easy in kitchen, many contain unhealthy amounts of sugars, salt and fats that can take a toll on your weight.
• INCLUDE HEALTHY FATS IN YOUR DIET - Modifying your recipes is an easy way to control the amounts of added sugars and fats, which lead to weight gain during the holiday season. By flavoring dishes with herbs, spices and extracts instead of sugars, salt and butter, you can better manage your caloric intake without sacrifice to your holiday spirit.
• STAY ACTIVE AND BE WITH FRIENDS AND FAMILY - Although running errands is not the same as jogging, the more active you stay the better off you will be as you work your way through the six tempting weeks of the Holidays. If possible, shovel some snow, go sledding, take a relaxing hike or hit the ice rink for some holiday skate time.

If you put on a little weight over the winter holidays, you're not alone. The good news is that you can shed the weight quickly by getting back on your pre-holiday routine, instead of setting yourself up for failure by being overly dramatic and relying on another New Year's resolution. A study published in The BMJ last year suggests that after a brief intervention with a weight loss specialist participants were able to prevent weight gain in the population during the high risk holiday season through cognitive restraint of overeating. 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.

Check out the holiday recipes at Metabolic Research Center online that feature real foods... healing foods. We've been helping clients develop successful strategies for a healthy eating plan for more than three decades, contact the MRC center nearest you to schedule your free consultation today.