Holiday Season Is a Bad Time to Cut Back on Your Sleep

Have you ever gained ten pounds over the Holidays? Although many of us may have felt like it, recent studies now show that an American adult has an average weight gain during the holiday season of just one pound. Unfortunately, it might takes months, if ever, to shed the unwanted weight. 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. Moreover, it is never a good idea to save up your calories, so you can eat whatever you want at the party or holiday dinner. Your risk of overeating is less if you keep your hunger in check or even eat a healthy snack before heading out the door.

• GET PLENTY OF SLEEP - Going out more and staying up later are common sleep demons that tend to surface over the winter holidays. Unfortunately, it is not the time of year to cut back on sleep. Sleep loss can cause your body to crave high fat and sugar-laden foods highlighted by mindless eating behaviors.
• CUT OUT LIQUID CALORIES - When you arrive at a holiday function, start off 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.
• SNACK ON 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.
• BE ACTIVE WITH 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.
• PORTION FOOD SIZES - Since holiday meals tend to be quite large, a common mistake is eating too large of portions for what is perceived as healthy. Although it is important to include nutrient rich foods on your plate, all food types should be consumed in moderation to avoid overindulgence.
• CONCENTRATE ON YOUR PLAN - There is no holiday rule that says you must eat everywhere you go. However, when you eat, eat mindfully by savoring every bite. Beware of eating distracted. If need be, put your fork down between bites and bits-and-pieces of conversation, so you can concentrate on your meal.

Many people make a big mistake during the holidays by skipping meals, since they know they're going to be eating a huge meal later on. Fact is a healthy breakfast gets your metabolism going and a smart snack at lunch will make it easier to avoid overeating at a holiday event. Enjoy your holidays but achieve your weight loss goals with an effective holiday plan for food and drink. Achieving you goal, or even coming close, will give you another reason for celebrating your holiday cheer. Believing in what you're doing can have a positive effect that leads to subtle changes in your behavior. A recent study at Harvard University concluded people who were told they did enough in their daily lives to meet the Surgeon General's recommendations lost weight and body fat.

Discover what makes your body unique by visiting Metabolic Research Center. We'll help you get a head start on your winter holiday season with a free weight loss consultation and lots of seasonal encouragement.