For many individuals, holiday weight gain is a common cause for concern. Seasonal festivities could promote overeating, sitting around, and eating meals high in calories. In reality, adults in Western countries acquire an average of 1 pound in these months; however, there are ways to avoid weight gain during holidays.
Holidays, regardless of the time of year, may thus be one of the leading causes of your yearly weight increase. Despite this, gaining weight over the holidays is not evitable. It might not seem like much, but most people don’t get rid of this unnecessary baggage. Here are some suggestions on how to prevent gaining weight over the holidays.
Stay Active With Your Family And Friends
Many families have typical holiday rituals that involve sedentary pursuits like watching TV while lounging on the couch. Inactivity might contribute to weight gain, particularly if it’s coupled with overeating.
Getting your family involved in physical activity could help you manage your weight. It might be as simple as going for a family walk to strengthen relationships and forget about food. Participating in a company or neighborhood fitness event is another way to stay active over the holidays. Popular choices include races.
It’s common throughout the holiday season for you to have access to unhealthy items like cookies and other treats. Keeping treats hidden can help with this issue at home. You’re more inclined to overeat if goodies are available easily.
Be conscious of how often you snack. Choose actual foods if you’re hungry and in need of a snack. Fruits, vegetables, nuts, and seeds are satisfying snacks free of bad fats and added sugars that can contribute to weight gain. However, it is more challenging to resist that method in settings you have no control over, like the office or a family gathering.
Observe Portion Sizes – 10 Tips To Avoid Weight Gain During Holidays
When the holidays arrive, filling your plate to the brim is simple. Larger portion eaters typically gain weight more quickly than those who don’t. The best solution is to use smaller plates or limit portion amounts.
Read food labels and the suggested serving sizes mentioned in recipes to establish an appropriate portion size. If you cannot do either, load your plate as full as you feel is appropriate.
Engage In Mindful Eating
During the holidays, people are typically pressured, which frequently results in multitasking while eating. According to studies, people who are distracted when eating are more prone to overeat. This is due to their inability to heed their body’s indications of fullness.
Eat slowly and avoid distractions, such as work and devices, to avoid this. Try to chew slowly and thoroughly to understand your body’s fullness cues better and consume fewer calories. According to many studies, people who practice mindful eating are less likely to put on weight.
Get A Lot Of Shut-Eye
Overeating may result from sleep deprivation, which is highly prevalent over the holidays. This is because people who get too little sleep often feel more hungry, eat more food, and do less activity. Limiting your sleep may raise your hunger hormone levels, which will ultimately cause you to consume more calories.
Additionally, a reduced metabolism has been linked to insufficient sleep. Your circadian rhythm, a biological clock that controls many of your physical processes, may have changed, which could be why.
Reduce Your Stress Levels – 10 Tips To Avoid Weight Gain During Holidays
It might be challenging to keep up with the expectations of the holidays. Cortisol is a hormone released in response to stress and is frequently seen in high amounts in stressed people. Chronically elevated cortisol levels have been associated with increased food intake, which may contribute to weight gain.
A hectic lifestyle may also increase the desire for junk food. In light of these factors, managing your stress levels throughout the year is critical, especially around the holidays when you may be busy and surrounded by harmful foods.
Many methods can help you lower your stress. Exercise, yoga, meditation, and deep breathing are a few choices.
Balanced Protein-Rich Meals
Typically, holiday meals are low in protein and high in carbohydrates. Nevertheless, it’s crucial to incorporate some protein with every meal because it encourages feeling full and may help with weight maintenance.
In fact, by lowering hunger and appetite, eating protein with meals can automatically lower calorie intake. Protein also helps you lose weight because it boosts your metabolism and levels of hormones that suppress your hunger.
You need to consume at least 25–30 grams of protein per meal to gain weight-management advantages. Meat, chicken, fish, and some plant foods like beans and quinoa are all excellent protein sources.
Another crucial component that promotes satiety is fiber. According to some research, increased dietary fiber can lower caloric consumption overall, which may assist people in avoiding gaining weight over the holidays.
Ironically, a lot of popular holiday dishes don’t have enough fiber. Eat as many fiber-rich foods as possible, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, to help control your hunger and appetite.
Reduce Taste-Testing – 10 Tips To Avoid Weight Gain During Holidays
During the Christmas season, many individuals spend a lot of time baking and cooking. It should be no surprise that since it’s simple to taste-test your food, this can result in weight gain. Holiday foods include calories in even tiny amounts.
It’s probably fine to take a little bite, although tasting your food may be more important if you cook for others. Additionally, avoid being hungry when cooking because it is much simpler to overdo taste testing when your stomach grumbles.
Limit Your Liquid Calorie Intake
Alcohol, soda, and other calorie-dense beverages are widely consumed over the holidays. These beverages may significantly increase the sugar quantity and pointless calories in your diet, which may result in weight gain. Additionally, drinking alcohol increases appetite frequently and increases the danger of weight gain. It’s best to avoid your consumption of high-calorie drinks if you’re trying to manage your weight.