Learn How to Stay in Control One Day at a Time

Overweight and obese individuals tend to gain larger amounts of weight during the Holiday Season than normal weight peers do. However, reducing energy consumption by 100 calories per day, can prevent extra weight gain. When starting on your weight loss journey, don't make too many changes too quickly. Trying to dramatically improve your diet overnight can be frustrating and often leads to throwing in the towel at the first sign of the holiday cheer. Just because it is the holidays, you don't have a license to overeat. Nonetheless, eating less can leave you feeling deprived, so plan on managing your portions of food every time you eat. Fact is, every day of the year poses challenges to commitment to controlling your weight and the winter holidays shouldn't be any different. Simply stay in control one day at a time.

• 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 - Obviously, there is strength in numbers. Since one university study found that dining with six or more people increases the amount of food that each person consumes, opt to sit with a smaller group of healthier eaters whenever possible.
• GET PLENTY OF SLEEP - The holidays bring stress and anxiety along with all the joy and excitement. Nonetheless, it is important to put your holiday anxieties to rest at least a couple of hours before bedtime. Also, alcohol may seem like it helps you to fall asleep but it is a depressant. So, once your body metabolizes it during your sleep cycle, it can wake you up and keep you awake.
• WATCH OUT FOR LIQUID CALORIES - Alcohol is an elusive source of calories and drinking creamy holiday cocktails can be equivalent to eating a rich calorie-packed dessert. If you are trying to lose weight during the holidays, stick with water and it can make a huge difference.
• CONSUME MORE WATER-RICH FOODS - Fresh vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini contain over 90 percent water. Moreover, vegetables are an excellent source of antioxidants, minerals and fiber to support a healthy weight.
• 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 - Even if you hate drinking water, there are great fresh food options that will help keep you hydrated. Plus, it is simple to do by adding some fresh veggies when you eat. Naturally, watermelon is an excellent source of water and fiber while providing a treat for your sweet tooth.

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. 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. 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.

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