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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