5 Amazing Holiday Diet Busters
A study published in the New England Journal of Medicine found that participants began to gain weight in October and continued to see growing benefits for their weight in the New Year. The actual weight gain was small - about 1.3 pounds - but it took five months to lose it. In other words, eating that pumpkin pie now can affect whether your spring closet fits.
Here are five amazing reasons why it is difficult to avoid extra calories during the holidays and strategies to stay on track:
1.MEALS ARE GREAT EVENTS
The holiday season means meeting at the table to share a meal with many friends and family. A study presented at a meeting of the American Heart Association found that the risk of malnutrition is highest when food is eaten in public places, where food sizes increase by up to 44%.
Correction: Before you help yourself for a second (or three), take time to talk with your neighbor. This helps you slow down and see if you are really full. You can also use these sensible eating techniques.
2 HE WANTS TO EAT
You may think passing cookies and cake helps keep the number on the scale, but Atlanta-registered nutritionist Marisa Moore believes it is a mistake to turn down the flavor. "Choosing a 'healthy' dessert when you really want your family's old pecan pie (made from regular sugar and crust) can leave you feeling unsatisfied and craving for more dessert later," she explains.
Preparation: Continue to eat a piece of pie or cake - but not both - and enjoy every bite.
3.THERE ARE NEVER END TOASTS
Although a 5-ounce glass of red wine has only 125 calories - and has been linked to a host of health benefits, including increasing "good" HDL cholesterol and reducing the risk of heart disease - lifting a glass to celebrate the season can be a ripple effect unintentional. Erin Palinski-Wade, RD, author of "Belly Fat Diet For Dummies" explains, "Being in a festive mood (and increasing alcohol consumption that may occur during the holidays) can lead to a reduction in appetite and the desire to eat more. ”
Preparation: Drink in moderation (one drink a day for women, two for men) and drink a glass of water regularly to stay hydrated.
4.BIG BETTER PLATES
The size of the dinner plate has increased by 23% since 1900 and the bigger the plate, the more likely you are to fill it. You will eat fewer 30% calories if you pick up holiday favorites on a small plate, according to a study published in the Journal of the Association for Consumer Research. “We eat with our eyes as we eat with our stomachs. When you look at an empty plate, you may feel a little satisfied. By filling a very small plate, you can fool yourself into thinking you are overeating and feeling satisfied, ”explains Palinski-Wade.
5.PLANNING TO LISTEN TO FOOD
Studies show that it is common to eat more than 3,000 calories during a regular holiday meal, but deciding to stick to a solid diet from Thanksgiving to the New Year is a mistake. "Whenever you focus on food by calling it something you should avoid, you make it seem very desirable," Palinski-Wade said. "You'm thinking too much about unlimited food, which can lead to feelings of deprivation - [and that can lead to overeating."
Correction: You can actually benefit from taking a break from counting calories, according to a 2018 study that found that taking a break helped dieters lose weight. Go ahead and celebrate the season but use balance. As Moore explains, “Choosing the food you want whenever you want without days of cheating or bans promotes healthy relationships with low-fat diets and a few causes for overeating.”