Avoiding The Holiday Weight Gain
It’s that time of year when the Christmas cookies, cakes, and sugary laden foods start to find their way to your work place and your home.
Most people gain weight...anywhere between 5-10 pounds during the holidays and never lose the weight, even as a commitment for their New Year’s resolution.
Here are 5 simple strategies for avoiding the holiday weight gain...
Eat before your celebration. I often hear, “I am going to skip breakfast and lunch so I can feast at the party!" This usually is a sure way to gain weight. Eat a healthy. fatty breakfast like eggs and sausage or a breakfast shake with at least 20 grams of protein and 1-2 tablespoons of fat like MCT oil, coconut oil, or coconut cream to keep you full. A good-sized breakfast packed with protein and fat will keep you satiated longer. Try eating a big salad with 20 grams of protein like fish or chicken drizzled with some olive oil to keep you full and avoid overeating later on cookies, pies, and sugary drinks.
Bring your own dish. Most parties nowadays are potlucks, so bring your own healthy side dish or dessert. Create a healthier version by swapping out sugar for coconut sugar, wheat for almond or coconut flour, and margarine for grass-fed butter. There may be other goodies there, but you know you have a healthier alternative available.
Eat mindfully. I think so many times when we go to parties we don’t take the time to really enjoy the great tasting food. Chew slowly and savor every bite or “make love to your food." When we eat quickly, the body has less time to communicate with the brain that we are full, hence why we keep eating.
Keep moving. The holidays create busier schedules. However we can always sneak in movement and exercise that doesn’t require us to go to the gym. Simply standing up every hour and doing 2-5 full minutes of exercises like squats, pushups, burpees, lunges, jumping jacks, or sit ups every hour or at least 3-4 times through-out the day, will help with movement. Take the stairs, park farther, and walk more. Take a 10 minute power-walk upon rising, after each meal, and in the evening.
Get your sleep. The power of a good night sleep is underestimated. Getting enough sleep can help with keeping your weight down, since sleep is linked to hormones like Leptin (I’m full) and Ghrelin (I’m hungry), which are responsible for signaling the brain when you have had enough to eat and when you’re hungry. Guess which one goes up when you don’t get enough sleep?
By following these simple strategies, you are sure to keep on track with you weight goals and ready to start the new year feeling great!