How to Avoid Holiday Weight Gain

It’s the holiday season! A season for cheer, joy, family… but also regret! Regret for helping yourself to an extra portion of

turkey, or cake, or ice-cream and the extra pounds associated with that. And this is exacerbated by the fact that it’s not just one holiday, it’s three! First Thanksgiving, then Christmas, then New Year’s! This holiday season, plan ahead and get through the season without having to get out your stretch pants.  Here are 10 tips to help you get started.

1.    Weigh yourself once a week.  To stay consistent get on the scale before you had anything to eat or drink.

2.    Always start your day with a healthy breakfast.  Include a lean protein to help you stay full, such as a non-fat Greek yogurt, cottage cheese, or eggs.

3.    Don’s skip any meals.  Skipping meals does not save you on calories, it only increases your hunger later which makes you eat even more during the next meal.

4.    Start a food journal, or use an app, and keep track off EVERYTHING you eat AND drink.  Food diaries keep you accountable and can help you identify what’s keeping you from your weight loss goals.

5.    Exercise at least three times a week.  As busy as you may be, try to include some exercise into your day, even if it’s only 10-15 minutes of brisk walking, it matters!

6.    Don’t drink your calories, step away from sugar-sweetened beverages, such as sodas, juices and sweetened teas.  These calories can easily add up and studies have found that we don’t compensate for these calories by eating less.

7.    At holiday parties and get-togethers focus on the conversation not the food.  Try not to stand next to the snack or buffet table but instead mingle with people.

8.    Eat slowly and wait 20 minutes before going for seconds. It takes about this amount of time for your stomach to signal your brain that you are full.

9.    Drink alcohol in moderation- that is one drink for women and two for men.  And choose your drinks wisely.  A Margarita can have close to 800 calories.

10.     Try not to snack when cooking or in-between meals- these little bites can add up! If you are preparing the food, try to chew gum or snack on baby carrots or cucumber sticks.

Happy Holidays Everyone!



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