free shipping over $49.99

Keep the Pounds Off During the Holidays

Author:Britt Maughan R.D.
745   601 

holiday cookies

It's that time of year where cinnamon, pumpkin, eggnog and peppermint find their way into everything from your coffee to your hand soap. It's also the time of year where Americans gain anywhere from 1 to 5 pounds, which contributes to overall weight gain throughout the year. We thought it well timed to share a few tips to help you keep the weight off during this holiday season.

Drink more water. Studies show that drinking water 30 minutes prior to eating helps you feel full and consume less calories (1). This also helps prevent you from drinking calories, like those pumpkin spice lattes and spiked eggnog.

Eat Protein. Having protein as part of every meal will help you feel satiated. Including protein in your breakfast has shown to keep you feeling fuller longer. So load up on that Turkey and Tofurky! Aside from your quality animal protein sources, great vegetarian sources include quinoa, nut butters, black beans, tempeh and tofu. 

Eat Fiber. Eating fiber rich fruit and veggies can help curb cravings and supports a healthy and functional digestive system (4). Great examples include apples, green beans, spinach, sweet potatoes, raspberries, strawberries, chickpeas, and pumpkins. 

Get sleep. The holidays can get crazy. Don't forget to rest and get a good night's sleep. Lack of sleep can interfere with your Ghrelin and Leptin levels, two hormones that are key in telling you to eat and stop eating (5).

Use portion control. Using small plates at the buffet line can help you with portion control when your eyes are bigger than your stomach. Load up on the veggies and protein first, and then add in those yams and buttermilk mashed potatoes.

Intermittent Fasting. Research shows that practicing intermittent fasting regularly can help increase the human growth hormone, which plays a major role in maintaining overall fitness and health. Try restricting your eating to an 8-hour or less time frame every day. This may be challenging for some, so start with 12 hrs and go from there. This practice allows your body to fully metabolize all glycogen storage and shifts your body into fat burning mode (2).
 
It better be good. If you indulge in one of your favorite holiday sweets, make it a good one and enjoy the experience. In other words, make it worth it. If your grandma is making her infamous bûche de Noël, then take a slice and enjoy every bite. Don't grab that cranberry loaf at the coffee shop.

Go for a family walk. If you're the only athlete in the family, give your siblings the gift of physical activity! Take the family for a walk after dinner to help escape the food trays and get your heart rate up.

Maintain your fitness. Don’t stop the training and fall off the wagon. Winter provides a great opportunity to focus on maintenance training. This training will be geared towards physical/mental recovery and will help address any physical imbalances you’ve created over the course of the year. Cross-training can help address both cardiovascular and strength needs while preserving a basic level of fitness. Building muscle during this time will keep help keep the fat off (3). This will make it easier to hit it hard when the season picks back up.

Bottom Line--Have fun but don't fall off the wagon
Enjoy the holiday season and have fun! This is the time of the year to ‘’let your hairdown’’, as they say. Just don’t fall off the wagon. Try at least 3 of these tips and see how they work for you. Maybe you’ll hang on to them and use them throughout the year! 

Need more help? Then take a look at products in our Fat Burner category or the products on the right side of this article.

Resources:
http://authoritynutrition.com/26-evidence-based-weight-loss-tips/
http://articles.mercola.com/sites/articles/archive/2011/03/30/what-are-the-10-things-that-can-pack-on-pounds.aspx
http://www.ncbi.nlm.nih.gov/pubmed/14671205 (1)
http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx (2)
http://www.ncbi.nlm.nih.gov/pubmed/18356845 (3)
http://www.ncbi.nlm.nih.gov/pubmed/23885994 (4)
http://www.medscape.org/viewarticle/502825 (5)
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/

 

Related Articles

categories


Related Products

eCommerce Development @Matrid

Loading...