Eat More Fresh Foods to Avoid Holiday Weight Gain

Research from Cornell University's Food and Brand Lab studied weight patterns for 3,000 participants from the U.S., Japan and Germany. In the United States, weight tended to increase from October until about ten days after Christmas. About half the U.S. weight was lost quickly, but shedding the remainder took about five months. Since the average annual weight gain during adulthood in America is one to two pounds, much of midlife weight gain can be attributed to overeating during the holidays.  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 seasonal treats.

• EAT MORE FRESH FOOD - Fresh fruits and vegetables can add flavor, color and nutrients to your favorite holiday meals, snacks and treats. Eating more whole foods during the holiday can help you avoid the temptation to overindulge.
• INCLUDE HEALTHY FATS - Dietary fats once were considered the villain when it came to weight gain. As it turns out, some fats are weight-loss friendly and support good health like satiating unsaturated fats made in nature and not in a food manufacturer's lab. Add nuts, seeds, fatty fish, olive oil and avocados to your holiday dishes.
• DRAW A LINE IN THE SNOW - During the holiday season, it is easy to adopt a mindset that says, "I'll start tomorrow." This can lead to prolonging unhealthy habits for months. If you are serious about managing your weight, draw a line in the snow and stick to your food goals.
• BE A SMARTER DINER - Results of a recent study suggests that at a big sit down dinner it is best to be the last one to start eating and the second person to stop. This keeps your meal from lasting too long and helps temper decisions regarding second helpings of calorie-rich foods.
• EAT WATER-RICH FOODS - Fresh vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini contain over 90 percent water. Moreover, vegetables are an excellent source of antioxidants, minerals and fiber to support a healthy weight.
• GET PLENTY OF REST - As closely as possible, stick to your normal sleep routine during the busy holiday season. Staying consistent will reinforce your sleep-wake cycle and encourage a more relaxing night's sleep even though you might have stayed up late.
• 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 are often filled with hidden calories, so drink wisely.

Although holiday feasting does not mean you have to plump up like turkey, don't get depressed if you gained a pound or two. Starting your day with a cup of black caffeinated coffee or tea followed by a morning walk will put you back on track. However, saving your appetite for a holiday party or seasonal feast may result in overeating. During this stressful time of year, studies have shown that people who eat breakfast tend to consume fewer calories during the day. Moreover, include fiber-rich foods that will temper hunger pangs. If you were able to stick to eating healthy during the winter holidays without feeling depressed, then congratulations. If you put on a pound or two of unwanted weight, don't fret.

Personalized menu plans from Metabolic Research Center offer a variety of wholesome food choices and our online cookbook instructs you how to incorporate real foods into delicious recipes for the winter holidays as well as any other time of the year.