Sleep Deprivation Can Lead to a Holiday Disaster

Research centered around people who lost unwanted pounds and kept the weight off for more than a year suggests eating lighter but more frequent meals to curb your appetite, boost energy levels, improve mood and even speed your metabolism. When starting on your weight loss journey, don't make too many changes too quickly. Trying to improve your diet overnight can be frustrating and often leads to throwing in the towel at the first sign of the holiday cheer. Instead of focusing on your ultimate weight loss goals, start your journey by setting a goal to stop gaining weight. After all, avoiding additional belly fat can provide substantial health gains and you will increase you chance of ultimate success. Nonetheless, don't procrastinate and use the Holiday Season as an excuse.

• GET PLENTY OF REST - Inadequate sleep has been linked to lower metabolism and weight gain. This may be caused by alterations in your circadian rhythm, which is your biological clock that regulates many bodily functions including the release of hunger hormones. Sleep deprivation can lead to a Holiday disaster.
• AVOID LIQUID CALORIES - Always avoid alcohol on an empty stomach. Alcohol naturally reduces inhibitions and increases your appetite. So, you are left with a diminishing ability to control your decision making and do not feel directly responsible for your faulty behaviors.
• EAT WATER-RICH FOODS - Grocery stores can be traps and during the winter holiday season tend to be over crowded. Avoid the urge to simply grab attractive food items and go. Many processed foods are loaded with added sugars, fat and salt. Shop the perimeter for fresh, water-rich foods instead.
• DRAW A LINE IN THE SAND - Decide ahead of time that you are going to enjoy certain seasonal foods. After all, eating off the grid once or twice a year will not break your weight loss program. Nonetheless, make sure you take time to taste, savor and enjoy your special treat.
• EAT MORE FRESH FOOD - Fruits and vegetables contain important antioxidants that protect cell damage from oxygen-free radicals and should be included in your holiday eating plan. Moreover, remember to stay well hydrated by drinking extra water and consuming water-rich foods throughout the holiday season.
• INCLUDE HEALTHY FATS - While you are adding healthy fats like olive oil, avocados and nuts, remember to reduce the use of bad fats when preparing your holiday meals, snacks and treats. Bad fats like artificial trans fats are associated with a myriad of health problems including weight gain and belly fat.
• ENJOY 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.

It is tempting to burn the candle at both ends during the holidays. However, it is crucial to give your body the rest it needs to recuperate from all the holiday festivities. So, pace yourself. When you get too little sleep, hunger hormones are mistakenly released by the brain. You might have heard that calories don't count during the holidays. Unfortunately, most people use such logic to get them off the hook for weeks instead of the actual holiday. Nonetheless, somebody forgot to tell your body so you can expect "unexpected" weight gain. Controlling the chance of being tempting by holiday foods is an effective way toS reduce your intake. Although you can't control every situation, focus on all the times, places and ways you can. Planning can help you avoid many temptations.

The weight loss approach at our weight loss centers is engineered for each client's unique body chemistry. Discover what makes your body different and get a head start on your winter holidays today by visiting a Metabolic Research Center near you.