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Tips to Avoid Holiday Weight Gain
The holiday season traditionally is a time for fun, celebration
and indulgence. Holiday parties are also notorious for spoiling
weight loss regimens. The average American gains five pounds between
Thanksgiving and New Year’s.
This is because you don’t want to think about fitness and
diet during these festive times. You can, however, party to your
heart’s content without gaining an ounce. And you don’t
have to worry about eliminating or avoiding the festivities. Here
are ten tips to help you stay on top through these trying times.
1. Make a plan. Sit down and look at your holiday schedule. Because
it’s different from the rest of the year, you have to be flexible.
Stay active. Try to keep exercise in your daily schedule. Don’t
scrap your exercise plans just because you don’t have time
for a full workout. Make it smaller or split it up.
2. Concentrate on weight maintenance instead of weight loss. Maintaining
your weight is more realistic than trying to lose weight during
these difficult times. Don’t set yourself up for failure and
disappointment by setting unrealistic goals.
3. Don’t make New Year’s resolutions to lose weight
by dieting. Thinking about dieting after the holidays sets the stage
for food binging during these times. The reasoning behind this is
since you are going to avoid certain foods completely in the future
- you may as well eat as much of them as possible now. Besides,
dieting by calorie restriction only works in the short term.
4. Many people make the mistake of skipping breakfast and lunch
so they could pig out later in the evening. This type of strategy
is what makes you put on the pounds. You end up stuffing yourself
with holiday foods high in fat, sugar and starch. What you should
do is the opposite. Don’t miss any meals. Eat healthy all
day long and drink plenty of water. This way when you get to the
party you won’t feel hungry and you will eat less rich foods.
5. Choose high protein foods at the expense of foods high in sugar.
Foods high in protein keep you full longer than foods containing
simple refined carbohydrates.
6. Eat plenty of high fiber foods before you hit the dessert table.
Raw vegetables are rich in fiber, low in calories and will bulk
you up, leaving less room for sweets which are converted directly
into fat.
7. With all the food available at parties it’s easy to overeat.
To avoid this fill your plate with the foods you like and eat only
what’s in your plate. Chew your food slowly and thoroughly.
8. Drink alcoholic beverages in moderation. One drink contains
200-300 calories. Set a limit of no more than three drinks. Drink
plenty of water instead, throughout the night.
9. Learn to say no. There is always someone pressuring you to try
some of their homemade cake – even though you may not desire
it. Just say no. You have to have a limit. If you use excuses like
“not now, I’m just too full” people will keep
trying to push their food on you. Instead, you should say things
like “No thanks, I don’t eat desserts”, and don’t
make any apologies.
10. Keep everything in perspective. One day of over indulgence
is not going to make or break your food consumption plan. And you
won’t gain weight because of it. It takes several continuous
days of overeating to produce weight gain. So, if you overdo it
at a holiday dinner one day, forget about it. Simply return to your
normal eating habits the next day without feelings of guilt, anger
or despair.
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