Avoid Making Your Waistline Pay for Holiday Merrymaking

Weight gain during the Holidays is nothing new. But, without a good holiday food strategy, researchers say you can consume more than 4500 calories at a single holiday outing. Nonetheless, planning for the holidays can make all the difference. According to the New England Journal of Medicine, most people never lose the pound or two of weight they gain during the winter holidays, which helps explain why many men and women have mid-life weight gain during adulthood. Although it is okay to overindulge at Thanksgiving, you have to avoid going overboard for the six weeks. Keep in mind that you are in the middle of a weight control journey that is visible to those who know you best, so comments about you and your weight are likely to occur. However, being honest with yourself is the way to stay on track during the winter holiday season.

• DRINK MORE WATER - Recent studies found that when people drink more water throughout the day, they end up consuming fewer calories at the end of the day. It never hurts to sip on a festive glass of water at a party (either before, after or in lieu of alcohol) to ensure you meet your daily quota.
• 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.
• FOCUS ON YOUR MEAL - When you are distracted at a social gathering where food is served, try this tip along with using a smaller plate. Once you've savored each bite of food, put your fork down and wait fifteen minutes for the food to settle. It also takes that long for your body to update your brain on your level of satiety.
• ADD HOLIDAY EXERCISE - You can keep the inevitable indulgences in check by staying active and exercising during the winter holidays. If you can, enjoy some winter sports like snowboarding or ice skating for a seasonal change of pace. Moreover, a quick walk of gym workout before you head out socializing, can temper your appetite.
• 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 an effective food strategy.
• AVOID 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 and can make an existing sleep disorder worse. Moreover, holiday drinks maybe filled with hidden calories, so drink wisely.
• CONSUME MORE WATER-RICH FOODS - Water is your body's primary component accounting for about 60% of your body weight. Water regulates temperature and flushes toxins as well as transports nutrients to cells. Water-rich fruits and veggies are perfect for an all-in-one holiday snack or meal.

Although research studies show that most adults gain some weight over the holidays, don't despair. Empower yourself now and this year can be different. Whether it is a full meal or a buffet of finger foods, build your plate around a chosen protein with as many veggie options as possible. Save a small spot on corner of the same plate for a sinfully delicious treat, but never use a separate plate for dessert. It is tempting to burn the candle at both ends during the holidays. However, it is crucial to give your body the rest it needs to recuperate from all the holiday festivities. So, pace yourself. When you get too little sleep, hunger hormones are incorrectly released by the brain.

Teaching you through our menus and extensive collection of weight-loss friendly recipes provides a better understanding of how eating real foods can fuel your metabolism and help you reach your ultimate goal.Visit the online Recipes Section of the Metabolic Research Center website for a collection of favorite meals, snacks and treats to help you celebrate the holiday season without breaking the bank. These thrifty recipes can be prepared in your home to save money while creating a special meal that no one will forget.