The holidays are upon us … with Halloween candy and Thanksgiving behind us and Christmas, and New Year’s Eve before us, the recipe for weight gain is set. For many people, a gain of 5 to 10 pounds is common during the holidays. However, getting the weight off can be a challenge. Here are 10 steps to prevent weight gain this year.
1. Don’t deprive yourself. Just
have three luscious bites instead of three pieces of pie. If you allow yourself
to have a few bites instead of depriving yourself, you will feel less like
eating the whole pie later.
2. Increase your exercise time by 10 to
20 minutes – either all at once or throughout your day. According to the
American College of Sports medicine you can get your exercise in 10-minute segments
of time and it is just as effective as if you exercise for a full 30 minutes.
3. Find slimming, healthy recipes to
take to pot-luck holiday dinners. These dinners can be a dangerous place if
you are trying to lose or maintain weight. With a little planning and
creativity, you can make an addition to the buffet that tastes good and is
healthy. Grapes, raw vegetables and low-calorie dips will make great
contributions.
4. Have a healthy snack before a
holiday dinner so you don’t eat so much. The right kind of snack, such as a
handful of walnuts or almonds, can also regulate blood sugar and keep hunger
pangs at bay.
5. Eat regular meals. During the
holidays it is often tempting to skip meals. Starving yourself all day and
then eating all evening is not an effective plan for weight maintenance.
6. Sleep 7 to 8 hours a night.
Studies have proven a link between sleep deprivation and weight gain. People
who don’t get enough sleep often have a challenge curbing feelings of hunger.
7. Plan what and how much you will eat
at parties – choose to take a small piece of cake, but skip the chips. If
you have a general plan, you will be able to enjoy the party.
8. Drink water – It has zero calories
and can prevent mindless eating. If we drink water before meals, we will
also feel less hungry and be able to enjoy the meal before us.
9. If you blow your plan, get back on
track as soon as possible. Each day is a gift. If you veered off track at
the family gathering on Saturday, there is no reason for you not to get back to
your goals on Sunday.
10. Remember: Everything in moderation.
Moderation is the key to not feeling deprived and keeping yourself in balance.
Whether it pertains to your exercise program, your healthy eating plan or any
other activities, making small, but consistent adjustments will help you stay
on track, feel better and perform at your best.
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