This story is part of and contains tips for optimizing the holiday season.
If you've noticed that this year in the Google search bar, "How do I avoid gaining weight on vacation?" You should know that you are not alone. Research has shown that adults between mid-November and mid-January tend to increase weight, even those who are actively trying to lose or maintain their weight. And while it's definitely not the end of the world, if you add a few pounds this holiday season – a few pounds are nothing compared to the lifelong memories that come from food-focused gatherings – you can take some steps to that Minimize risk pressure you feel.
One of the biggest problems for many people is developing an all-or-nothing mindset: give up all your healthy eating efforts and "get back on track" when the New Year is over or the holiday months Fearful of food, refuse dessert at each event.
In fact, you can move away from these two categories as it is quite possible to stick to your Healthy Eating Plan (and) while fully enjoying the food and festivities .
Use these nine tips to make all holiday gatherings stress-free when it comes to food Do not forget to also read(also known as holiday hangover), and many other tips to .
. 1 Bring Your Own Meal To The Party
There is no better way to share your healthy intentions with friends and family than to make them a nutritious meal. These days, you can find all kinds of healthy recipes online that are consistent with any diet that you can imagine. For example, try theseor .
Oh, and if you want to save some money on the healthy ingredients you need, read.
. 2 Practice Mindful Eating
can have a big impact on your weight and overall health. That does not mean you have to eat alone and in silence all the time (because boring), but you should make sure that you pay attention to your food.
Appreciate the smells, tastes and textures of the food as well as the environment and the people you are with. You may find that mindfulness helps you to eat less.
. 3 Beware of kitchen counters and office spaces
If there are two hotspots for holiday pleasures, kitchen counters and office break rooms will take the cake – in the truest sense of the word. It's so easy to take a handful of the treats that lie around as you pass, but resist the urge to resist. You will enjoy the food more if you actually sit down to have a meal instead of shoveling a bite on the way.
. 4 Do not Save Sleep
Have you ever noticed how much you crave sugary or salty foods when you are exhausted? This is not just in your head: lack of sleep can seriously change your appetite. Research has shown that poor sleep is associated with increased food intake and an increased risk of weight gain. So make sure you get enough Z at night.
. 5 Keeping Stress in Balance
During the holidays, all our normal duties and responsibilities are increased through holiday shopping, additional cooking, taking care of children out of school, hosting guests and attending events. If it feels too much, it is likely. Try to save some time for yourself and relax – high stress is associated with overeating, especially with overly tasty foods that usually contain lots of fat and sugar.
. 6 Pack on the Protein
protein is the most filling. Studies suggest that consuming a lot of protein can reduce your appetite and help you lose weight as well as weight.
. 7 Refill Fiber
Fiber helps keep your digestive system regular and, like protein, helps keep you full. High fiber foods also tend to deliver fewer calories with more volume, which means you can be satisfied with fewer calories.
For example, a cup (about 100 grams) of broccoli contains only 31 calories and contains 2.4 grams of fiber. Fibrous foods such as vegetables and whole grains also contain vitamins, minerals and antioxidants to keep you healthy.
. 8 Do not go hungry in a grocery store.
Going hungry in a grocery store can make you run a true version of the shopping cart dance: wipe everything and everyone off the shelves as you pass by. This is especially risky during the holiday season when the aisles are filled with biscuits, cakes, sweets and other goodies.
Try a snack or a meal before shopping so you do not end up with a cart full of peppermint patties and Snickerdoodles – you save money and calories.
. 9 Also, do not cook while you are hungry.
One or two taste tests can turn a good meal into a fantastic one. However, if you are hungry, some taste tests can easily be extended to a complete meal. Combat the temptation to prematurely consume the prepared meal by snacking before setting up the store in the kitchen. Bonus points, if it contains fiber, protein or healthy fats that will fill you up.
10th Limit liquid calories
During the holiday season, it seems as if every weekend (and many weekends) are scheduled with gatherings, from friends to work groups to family gatherings. All these events are usually alcohol, and I'm not talking about skinny margaritas.
No, it's all eggnog and hot chocolate and pecan pie martinis. While one or two do not improve or interfere with your diet, try making simple drinks from alcohol, a low-calorie blender, and berries or citrus fruits. For example, vodka and mineral water with crushed raspberries and blackberries provide a refreshing, low-calorie (and pretty!) Beverage.
. 11 Stay Hydrated
Sometimes your body sends brain hunger signals when you're actually just thirsty. There is no single size for water intake, but a good approach is to drink at leastevery one to two hours, and more when you exercise. If you drink enough, you can prevent false famines and prevent you from taking foods that you do not really want or need.
12th Do not let others influence you
If you frequently have comments like "This is all you will eat?" or "Really, no dessert?" Tell friends and family when enough is enough. Nobody should be ashamed of his eating habits, whether he eats healthy or not. Do not let others influence you – hold onto your weapons and eat as you like.
. 13 All in moderation
Treat yourself, even if you are on a diet, to some room for pampering, if you like. It's the holidays and you can not eat Granny's home-made pumpkin pie every day. You should not feel guilty about enjoying the food you love while spending time with people you love. Confining yourself to certain foods can make you want more of these foods and eventually overeat them.
fourteenth Use smaller dishes.
With smaller plates and bowls you can be tempted to eat less. People tend to fill their plates no matter how tall they are. So you could pack a bigger plate with a lot more food than you need. This trick also works if you like to go back for seconds – if your first plate was small, going back for seconds will not necessarily compromise your healthy intentions.
15th Plan ahead
If you are serious about keeping your daily routine healthy during your vacation, you should plan ahead. For example, if you sit down for dinner in a restaurant, check the menu online beforehand. So you have the opportunity to look at ingredients and nutritional information, rather than opting for a pressurized meal in the restaurant.
The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.
Originally released earlier this month.