Holiday Weight Gain and How to Avoid

People experience weight gain during festive months. Holiday weight gain has been subject to study by researchers. During the period between November to January,  people gain about a pound, as found by researchers.  During holidays, people indulge in unhealthy eating, avoid gym and end up gaining some extra weight. It is useful to know how to avoid gaining weight during holiday.

Eating before Drinking and Celebrating

It is not a good idea to skip breakfast. It may cause overeating later on the day. Having breakfast with good amount of protein in the morning is important. It can help feel full for long and can temper desire to have more food later.

Pick Protein

Having protein rich food for breakfast is good. Protein helps achieve greater satiety and maintain healthy weight. Roasted chicken, turkey or animal-free-alternative like lentils or beans can be good source of protein.

Bring Your Own Food

Taking some dessert or side dish while going to a party is a good idea. This way we can have some healthy alternative to eat.

Eating and Chewing Slowly

Body needs some time register feeling of fullness. Eating quickly does not allow body enough time to register fullness. Chewing and eating slowly is a good idea. This gives body time to register fullness and can prevent overeating.

Serve Meals Restaurant Style

Keeping all the food on the dining table while eating may not be a good idea. Taking only as much as necessary and leaving rest of the food in the kitchen is useful. This can help resist urge for overeating.

Fill up on Fiber

Vegetables or other fiber rich food helps feel full for longer. This can help prevent overeating.

Using Smaller Plates

Using smaller plates can help us feel full with small but reasonable amount of food. The brain confuses empty space on big plate with little amount of food, leading to urge to consume more food unnecessarily.

Pick Good Fats

Not all fats are bad. Monounsaturated and polyunsaturated fats are good for human body. Fat helps us feel full. Fiber coupled with fat, can increase fat’s capacity to help us feel full. Avocado, olive oil, vegetable oil, nut, salmon fish etc. are good sources of healthy fats.

Avoid Added Sugar

Pies, cake and cookies are tasty but added sugar in such food raise chances for obesity and cardiovascular diseases. Replacing added sugar with natural sugar is a good idea. Natural sugar from fruits, whole grains or veggies can be good alternative to added sugar.

Sneak in Veggies

Eating veggies is a healthy choice and helps fight obesity. Vegetables are rich in fiber, which helps us feel full without us overeating.

Saying NO

Even though friends or relatives sometimes may encourage overeating, it is useful to decline by saying that I am full or I might have more lately. Being able to decline helps prevent overeating.

Wait before Grabbing Seconds

It takes up to 20 minutes for brain to register fullness. The slower we eat, the more time body has to register feeling of fullness. That is why it is a good idea to have a break or chat with friends before moving onto the second.

Taking It Easy on Simple Carbs

White stuff or white bread, rice or sugar are simple carbs. Human body breaks down simple carbs fast, which can raise level of blood sugar and bring back hunger quicker. Replacing simple carbs with whole grain bread, brown rice, quinoa etc. Is good for preventing weight gain.

Having some Take-Away Tupperware

Before guests leave, serving food in holyday-themed Tupperware is a good idea. It helps keep meal size small but reasonable.

Freeze It

When there is lot of leftover, it is useful to put them in refrigerator   or out of sight. This can help prevent urge for second plate.

Turning TV Off

Many enjoy watching TV while eating. This can cause overeating. Besides, commercials for unhealthy food can also boost our urge to consume unhealthy junks or drinks.

Help Resist Temptation

Being closer to food makes it difficult to resist temptation. Facing away from food helps listen to cues from gut rather than eyes.

Beware if Boozing

Boozing gets us unnecessary amount of calorie. Boozing in many gets out of limit or control and ends up in boozing much more. It can also cause eating irresponsibly.

 

Avoiding weight gain during holiday can be easy. Staying motivated, learning about right food or right habit and sticking to right choices is the way to avoid   weight gain during holiday.

Last update: June 11, 2017 12:33:41 pm

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