Too Much Alcohol Reduces Quality of Holiday Sleep

A recent study of people who lost weight and kept it off recommended eating lighter but more frequent meals to curb your appetite, boost energy levels, improve mood and even speed your metabolism. During the holidays, many people make drastic statements about their plans for losing weight... next year. However, many dietitians say pump the brakes and take small steps instead. In fact, taking small steps during the holidays will likely put you on the fast track for successful weight loss. Whether you want to maintain your current weight or have intentions to lose weight during the Holidays, the more muscle mass you have, the better your metabolic burn. Nonetheless, a real difference comes from putting more of the right foods on your plate while managing the treats.

• BE MORE ACTIVE - In order to burn extra calories and lose more weight, you don't necessarily have to go to the gym. Instead, try increasing your daily activity by involving your friends and family. Simple activities like walking or working around the house can help you burn more calories without participating in high-intensity exercises.
• 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 FOR LIQUID CALORIES - Holiday parties may be the only time of year that you can truly loosen up with co-workers over a festive holiday brew. While it is true that alcohol makes you drowsy, it also diminishes the quality of your sleep. Moreover, holiday drinks are often filled with hidden calories, so drink wisely.
• CONSUME MORE WATER-RICH FOODS - Whether you making finger foods or a full meal, don't forget to prepare fruits and vegetables in ways that highlight natural flavors by adding healthy seasonal herbs and spices. Water-rich foods will keep you feeling full and well hydrated during this stressful time of year.
• HOLIDAY EXERCISE HELPS - It is easy for the holiday blues to zap your energy and make it harder to rally for a routine workout. Nonetheless, getting regular exercise, or even a little extra physical activity, can reduce cravings for comfort foods and restore your interests in your usual hobbies.
• BE A FUSSY EATER - When choosing holiday foods, stay away from items that have little to no nutritional value and empty calories like simple carbohydrates. Have a seasonal treat but skip the processed and packaged snack foods as these have too much added sugar and salt.
• LEARN TO USE WILLPOWER - A good way to boost your willpower is never leave home hungry. A quick protein snack can help mute the lure of fast foods or the smell of fresh baked goods. Holiday vendors purposefully coax their tempting aromas your way. So, juice your willpower and it will help you ignore many seasonal distractions.

According to an article in Psychology Today, your brain responds to just thinking about food by sending pleasure signals. Moreover, people who profess that they are not going to eat a specific food may have made it more difficult to forget the hunger pang they created. Although an average size person gains about a pound per holiday, the news is not as good for those that are already overweight. A recent study concluded that people who are overweight gain five pounds or more when uncontrollably celebrating a holiday. What's more, most people never lose a pound of the weight they gained. A simple holiday tip for avoiding temptations is to shop around the perimeter of the food store. That's where they keep the fresh, whole foods, so you start with healthier ingredients.

You can find healthy, delicious Holiday recipes for Thanksgiving, Christmas and New Year's by visiting the Recipes Section of the Metabolic Research Center website options for pumpkin spice pancakes, easy crock pot brownies, apple pie cheesecake, caramel corn or vanilla bread pudding to make your winter holidays special. If you are ready to start on your journey, contact the MRC nearest you to schedule a consultation.