Celebrate on the Holiday and Not the Holiday Season

Most holidays in the United States encourage overeating and the consumption of calorie-dense foods followed by sedentary behavior. This causes adults in the Western world to gain about a pound and a half during the Holiday Season. Since the average annual weight gain during adulthood is one to two pounds per year, much of midlife weight gain can be attributed to overeating during the holidays. Moreover, many people begin packing on the extra pounds even earlier in life. During the fall and winter holidays, you are likely volunteering for something, gift shopping for everyone you know, hopping from one party to the next but not cooking healthy meals or hitting the gym at sunrise. There is nothing wrong with enjoying the holidays. The key for managing your weight is to keep the increased eating to the actual holiday and not to the holiday season.

• AVOID LIQUID CALORIES - Stick to calorie-free or low-calorie drinks, such as water, tea or seltzer. Alcohol not only contributes to caloric intake it can lead to poor judgments about what you eat and drink as the party goes on. A healthy option is to alternate between a wine seltzer and water with a slice of lime. Focus on the conversations and you'll feel better about yourself tomorrow.
• CONSUME WATER-RICH FOODS - Eating a salad before your holiday meals can help you consume fewer calories and hydrate your body with water-filled fresh vegetables and fruits. To be safe, prepare a potluck appetizer with handpicked ingredients and take it with you, so others can benefit as well.
• COMMIT TO STAYING ACTIVE - After a meal, keep moving and add a little physical activity to your day. It is a perfect time to take a walk and catch up with a friend or family member. If there are kids around, channel their holiday energy into a game of tag.
• GET PLENTY OF REST - 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.
• REMEMBER TO EXERCISE - By optimizing your diet and holiday exercise regimen, you can lose weight regardless of the seasonal influences and it may be the start you need to follow a sustainable diet throughout the holidays.
• BE SELECTIVE BUT EAT - Every time you eat a meal, incorporate some fresh plant foods. Start your day with spinach omelet, have a salad for lunch and add at least one vegetable to your dinner meal. The extra fiber will keep you full with fewer calories consumed.

It is never easy to watch your weight with all the parties, dinners and gatherings during the winter holiday season. However, studies suggest if you survive the six-week stretch without gaining weight, your chance for post-holiday weight loss greatly improves. To keep the winter holidays from having a big impact on your long-term health, create an eating plan and stick closely to your holiday strategies. You can enjoy all the people, sights and sounds without overindulging in seasonal treats. When your routine is broken, it is difficult to get back on track. So, plan for the kids being out of school and family members visiting from out of town. Once you identify possible triggers, devising strategies to overcome them is a much easier task.

A trip to your local Farmers Market is a great way to start your winter holidays. Then, visit Metabolic Research Center online for delicious recipes to create weight friendly dishes using your fresh seasonal fruits and vegetables.