Losing weight is always the number 1 New Year’s resolution. The problem is that each year the holiday weight that is gained sets people back and does not go away.
In a recent study conducted by the NIH (National Institute of Health), it was concluded that while the amount of weight gained during the holidays will vary from person to person, and is probably less than the popular belief of an added five to ten pounds between Thanksgiving and New Year’s. The problem is that the cumulative effects of yearly weight gain during the fall and winter months are likely to contribute to the substantial increase in body weight that frequently occurs during adulthood.
In a study conducted with 165 volunteers, the extra weight gained during the holidays was not lost during the year, and each ended the year heavier than they were the year before.
The study further concludes “promotion of weight stability during the fall and winter months may prove useful as a strategy to prevent age-related weight gain in the United States.”
“Because losing weight is so difficult, it is important to learn when and why people gain weight so that effective strategies to prevent obesity can be developed”, says Dr. Susan Yanovski, Executive Director, National Task Force on the Treatment of Obesity.
Here are some tips I hope will help:
1. Plan Ahead It is best not to go to a party if you are hungry. I recommend that people know their habits and their bodies. Usually if you eat three meals a day spaced over three to four hours that should be when you are hungry. This assumes you eat the right food, because it is a known fact that eating foods with a high glycemic index will cause a quicker return of hunger. So that’s why you have to plan. Don’t go to a party starving. It will be easier to lose control and eat mindlessly. If it is hors d’oeuvres that are being served try to make it into a small meal.
2. Be aware and avoid mindless eating. During the holidays it seems that food is everywhere. Be aware before put anything into your mouth if you are really hungry if not it is mindless eating.
3.Bring your own healthy snack. The best snack is a portioned controlled amount of nuts, with a small fruit or vegetables ideally with some protein such as a hummus dip. I personally also really like the Think Thin bars.
4. Limit Your Alcohol. Alcoholic drinks can lower your guard and are basically like empty calories that are loaded with sugar. In one study, people who drank an alcoholic beverage consumed about 200 more calories in the 24 hours afterward than those who did not. Most importantly, alcohol inhibits your ability to burn fat for 48 hours by lowering your metabolic rate and can also interrupt sleep patterns.
5. Drink lots of water. Drink water, especially if you are drinking alcohol. One extra glass of water is needed for each glass of wine. Water not only helps you feel full, but it keeps you from becoming dehydrated. Dehydration can be confused with hunger. Plus, water boosts metabolism, helps you to detox and avoid becoming constipated. Plain or sparkling water is a “win/win”! Try drinking sparkling water with a twist or a splash of cranberry juice as a healthy party drink, and as an alternative to alcohol.
7. Make salad and greens your main course. Most people do not realize that salad and vegetables are carbohydrates. This is consistent with the post I made about Dr Fuhrman’s eating concept. They are the best carbohydrates because they also contain fiber and protein. This is the ideal way to eat…balancing the nutrients. To this add your portioned controlled protein and you have the ideal way to eat.
8. Keep up the exercise so you can have your cake and enjoy it, Stay committed to your exercise routine. Exercise not only keeps the pounds off, it reduces stress and gives you more energy. If you can’t find time to exercise, walk fast and far. Mentally missing a workout permanently breaks the habit of exercising, so do your best to commit to a routine and stick to it.
8. Remember how uncomfortable it feels to wear tight clothes. If you do overeat or drink, the dress will let you know. What better reminder than a zipper that won’t zip? Ouch.
9. Eat for the right reason. Most people who have a weight problem also have some issues with how to deal with their feelings. The holidays and also make life more stressful so learning how to deal with your feelings and neutralize stress by planning your time better is critical. See the post I made on how to neutralize stress.
I also recommend the MP3 hypnosis downloads I created that deal with many of these issues. Try Ending Emotional Eating, or Motivation to exercise. Whatever your issue is you will find one to suit your needs and give you an extra boost. If you want to permanently change how you deal with stress, I recommend you start a meditation practice. It is like putting money in the bank.
REMEMBER HOLIDAY WEIGHT GAIN MAY LAST A LIFETIME
Myth Buster: 21 Days to Make a Habit Change? Think again