8 Ways To Lose Holiday Weight
It is mid-December, and the holiday season is fully operational. Many of us make plans to spend time with loved ones, either on special days or in small family gatherings, and check out shopping lists for the best gifts. Of course, holiday food is everywhere. From hot apple cider and candy canes to chocolate gelt and grandma's famous ham, each family has its own culture. Unfortunately, sometimes this seasonal diet comes with a side effect of stress and unhealthy diets on diet, which leads to weight gain for the holidays.
This could be a big problem this year. "The uncertainty of the ongoing epidemic and the fear of the virus, as well as the need to continue to move away from wearing masks seriously hurt our society," said Drs. If Naidoo, director of healthy mental health and lifestyle at Massachusetts General Hospital. and author of the book “This Is Your Brain on Food.” “People feel depressed, and food is a simple distraction,” says Naidoo. Additionally, “many people view healthy eating or better choices as holidays.”
If that sounds familiar to you, the good news is that you are not alone. To alleviate seasonal food stress, try using the following expert strategies:
1 WRITE THINGS
Keeping a journal and following your lifestyle habits can be very helpful in recognizing patterns and staying on track, says Piper Gibson, a complete nutritionist. "We all think, 'Oh, I remember that,' but our minds pick up only the highlights, and some of us do not remember what we ate yesterday," he said. "By writing things down, you avoid pressure." Try to keep a diet record with an app like MyFitnessPal, where you can also track your usage and water flow.
2 CHECK YOUR PART
“Holiday meals often include large portions of food, so you need a plan,” says Susan Bowerman, MS, RD. "Do your best to keep portions of rich food on the small side, and instead, load up on items that won't break your calorie bank, such as vegetables and green salads," he recommends. One way to do that is with Plate Diet, which focuses on filling half of your plate with starchy fruits and vegetables, donating 1/4 of your plate to protein and the remaining quarter of complex carbs for slow digestion. This trick allows you to try almost everything at a time and pay close attention to what you put into your body.
3 MAKE A TIME TO TRAVEL
You may not have time to do your regular exercise routine during the holidays, and that is fine. Instead of worrying about what you can do, focus on what you can do, and make sure it is something you enjoy. “I like the goal of traveling as often as I can, whenever you can,” said Jaclyn London, RD. “Maybe when you pick up the phone,” he says. By going while doing something else, you lose your job, killing two birds with one stone. At the end of the day, exercise should always be (especially during stressful times) something that makes you happy so you may have to stick to it for a long time.
4 ASK YOURSELF: DO I REALLY WANT THIS?
When it comes to managing the holidays, going with the right attitude helps you to eat reasonably. "You want to change the way you react to management when you see them," Bowman said. “Instead of letting your emotions get the better of you, stop and ask yourself, 'Do I really want to get this?' Give yourself a few minutes, and imagine how you would feel if you ate something you wanted at that moment. Most of the time, you may find that you do not want to.
5 KEEP YOUR HOME AWESOME OF FOOD
You will not be able to control everything once you leave your home, but you can make wise decisions about what is in your kitchen. “If you find yourself constantly glancing over your shoulder at food, see what kind of food you usually get,” suggests London. "Are you loading expired sweets because they are available?"
Your location is very important to that decision at the moment, so think about how you can pack the deck in your favor. Keep high-fat and low-calorie foods (London recommends carrot sticks, frozen grapes, cherry tomatoes; airy popcorn, roasted peas or edamame; or homemade veggie chips) easily accessible. “This can help as a first place to eat if you want something you can eat, but that will not make you feel very full. They provide a modern and nutritious alternative, ”he said.
6 DRINK LOTS OF WATER
Hunger is often confused with thirst because these symptoms originate in the brain, says Dr. Naidoo. “A glass of water may help relieve the tension and the craving to go away,” he adds. "Also, it allows you to pause and allow you a moment to think." Try mixing your water with fresh fruit, sipping on a seltzer or keeping a fun water bottle to remind yourself to drink more.
7 IMITATE ALCOHOL
Drinking alcohol is often a big part of holiday entertainment. However, alcohol can reduce your appetite and increase your appetite, leading to overeating, especially when it comes to any sugar-rich holiday foods that may be surrounded. If you drink a lot before a big holiday meal, you will have the opportunity to eat large portions. Preparation: Make sure you have plenty of water (drink water between drinks) and do not drink on an empty stomach. Try to choose a low-calorie beverage, consider having a glass of water before enjoying another drink, and be sure to drink alcoholic beverages slowly and thoughtfully.
8 SEE FIRST SLEEP
Studies show that when you do not get enough sleep, the hormones that indicate when you are full and hungry are negatively affected.