Put Yourself in Charge of Your Holiday Choices

Does your waistline usually pay the price for your merrymaking during the winter holidays? Well, without a good strategy, researchers say you can consume more than 4500 calories at a single holiday gathering. Nonetheless, planning for the holidays can make all the difference. According to a study published in the New England Journal of Medicine, the best way to take the pressure off losing the extra pounds gained during the winter holidays is to eat mindfully for about six weeks and take a walk after your evening meal. Hidden calories are difficult to determine, whereas eating small amounts of your favorite holiday treats and avoiding samples of all the others can be more effective in managing your eating behaviors. It makes it easier to avoid temptations and overcome slip ups.

• CONCENTRATE ON YOUR MEAL - Put yourself in charge of your party choices. If you bring an appetizer or dessert that you prepared, you will have a healthy option that will satisfy your stomach without adding empty calories. Moreover, be conscious of the liquid calories that abound.
• DRINK MORE WATER - During the holiday season, always try to drink a glass of water before you eat. In fact, it is smart to add water to any alcoholic drink you enjoy, or at least drink a glass between rounds. Alcohol can produce a nasty post-party headache if you allow your body to become dehydrated. If the party you attend has finger foods, opt for water-rich fruits and veggie hors d'oeuvres like watermelon, celery or cucumbers.
• INTERMITTENT FASTING WORKS - Intermittent fasting can result in the release of lower levels of the hunger hormone ghrelin. High concentrations of ghrelin are associated with nagging hunger pangs, whereas leptin hormone produces feelings of satiety.
• HOLIDAY EXERCISE - By optimizing your diet and holiday exercise regimen, you can lose weight regardless of the seasonal influences. Although the weight lost may not all be fat, it can provide the start you need. Then, follow a sustainable diet throughout the holidays rather than relying on post-holiday crash dieting.
• BE PICKY BUT EAT - A recent study indicated that people who wait for all the food to be on the table before making their initial food selections, ate about 15% less food than those who keep refilling as each plate passes by. So, being picky can be effective.
• LEARN HOW TO USE WILLPOWER - Applying willpower is like using a muscle. The more you use it, the stronger it gets. So, exercise your willpower throughout the day when faced with non-food situations that are challenging your self-control.
• PORTION FOOD SIZES - Cutting back on simple carbohydrates during the holidays can put you on track to lose weight faster. When you reduce your overall carb intake, you limit the source of fuel and your body will start burning fat as its primary energy source.

Although the average person only gains about a pound over the holidays, people who are obese or extremely overweight can gain much more. Let's face it, the problem with winter holiday weight gain does not come from Thanksgiving Day and Christmas Day alone. Moreover, it is illogical to think that you are going to just ignore the holiday food table and pass on all the tempting treats being forced on you for the full six-week period known as the winter holidays. So, take the time to come up with an eating strategy. According to a study published in Obesity, people who engaged in self-weighing every day during the holidays avoided putting on the extra pounds. Having an eating strategy made participants extra sensitive to changes in their weight causing an immediate adjustment to reduce any discrepancies.

A strategic eating plan for the winter holidays helps to ensure you eat healthy and the holiday foods you consume are nourishing, hydrating and satiating. For tempting holiday treats, visit our vast collection of weight-friendly recipes at Metabolic Research Center online.