Don't Let the Kids Interrupt Your Good Night's Sleep

The winter holidays are a time for family, friends and feasting. Unfortunately, the most delicious holiday meals can be filled with added sugars, salt and fat. Moreover, for many adults, it is about more than just food, as more alcohol is consumed and often in a sugary or creamy mix. Regardless of your actual hunger level, research has shown that when faced with a variety of foods with different smells, shapes, colors and tastes, people tend to eat more. To help monitor your consumption of holiday treats, don't hang out near the smorgasbord of temptation. Although not eating more than one typically would during this time of the year is a bit more of a challenge, it is not impossible. So prepare for high risks events like the office Christmas party or seasonal outings where snacks, candies and extra calories are very accessible.

• GET EXTRA HOLIDAY REST - Make your bedroom your sanctuary by minimizing holiday activities. Use another room to store and wrap presents. Moreover, don't allow kids to sleep with you. Because they are excited about the holidays, it can actually disrupt both your night's sleep.
• CONSUME WATER-RICH FOODS - When it comes to staying well hydrated during the winter holidays, consider stocking your refrigerator with fresh, crisp hydrating foods. Foods that are super-packed with water can help with weight control because it keeps you feeling full and flushes toxins out of your body.
• PORTION FOOD SIZES - Avoid the portion distortion of using over-sized restaurant plates with larger-than-life servings. Pick a smaller plate or bowl and rethink how much you should eat and sip on water until you satisfy your existing hunger.
• CONCENTRATE ON YOUR MEAL - You can limit the amount of sweet treats you eat by offering to split a dessert with a sibling or friend. Dividing a holiday-size serving into smaller portions will keep you focused on your meal while allowing you to enjoy the special occasion.
• DRINK MORE WATER - The good news is that staying hydrated during the winter season can help curb holiday food cravings. After all, modern man has a hard time distinguishing between hunger and thirst. So, starting every festive function by drinking a glass of water will put you in charge.
• CONSIDER INTERMITTENT FASTING - 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.
• AVOID LIQUID CALORIES - When you arrive at a holiday function, start with a low-calorie, non-alcoholic drink like sparkling water with a slice of lime. This will help quench your thirst and satisfy feelings of hunger. As a strategy, try to alternate alcoholic drinks with non-alcoholic ones for the remainder of the evening.

A study published in The BMJ last year suggests that after a brief intervention with a weight loss specialist participants were able to prevent weight gain in the population during the high risk holiday season through cognitive restraint of overeating. If you're emerging from the holidays having put on a little weight, a few simple changes to your routines can get your right back on track. For example, to lose the one pound that the average American gains during the holiday season, you need to eliminate 500 calories a day through diet and exercise, which is very doable. There's no reason to stick your head in the sand to hide from the winter holiday season. With just a few weight control strategies, you can avoid weight gain while enjoying friends, family and a holiday feast. So, seek professional help in creating an effective winter holiday plan.

Through our personalized menu plans and extensive collection of weight-loss friendly recipes, Metabolic Research Center provides a better understanding of how eating real foods can fuel your metabolism. Moreover, our online recipes for Holiday dishes, snacks and desserts eliminate the guesswork for eating healthy.