The holidays are fast approaching and many of us tend to put on five or more pounds by the end of this festive season. Many factors are responsible for the weight gain. Here are some tips to help you eat well through the holidays.
But first of all, do not participate in fad diets; it only serves to produce the yo-yo affect. Next, you should check with your health care provider prior to dieting or beginning a rigorous exercise program.
1. Get adequate sleep. Studies have shown that less than five or six hours of sleep cause hormonal changes which may tend to increase weight gain.
2. Get outside for a few minutes each day to soak up the sunshine. Don't forget to use sunscreen even in the wintertime! Vitamin D obtained from the sun helps provide healthy vitamin D to protect against disease and assists the body to metabolize foods such as calcium.
3. Get moving! Even simple changes help. Park farther from the store so that you are forced to walk more. Use a pedometer. The general guidelines suggest exercising at least 30 minutes per day, and for even better results, aim for 45 minutes. Break up your exercise routine into 10, 15, 20, 30 minute segments for the best results. Don't forget to take a good walk after your big holiay dinner!
4. Substitute water for your other forms of beverages. Studies have shown that even consuming diet drinks can put weight on people! It is thought to trigger feelings of hunger. Sugary drinks can add extra empty nutritional calories which in turn cause weight gain because the body metabolizes excess sugar into fat.
5. Cut out half the sugar in many desserts recipes. I have personally tried this on many of my recipes and was very surprised that it still tasted very good!
6. Add unsweetened apple sauce instead of oil to many baked recipes such as cakes, sweet breads, pancakes and other similar types of recipes. I have not tried this tip, but have heard many success stories on using it. The benefits are that it cuts fat, while adding fiber.
7. Choose whole grains instead of refined white flour or processed grains, when buying breads, rice, pasta, tortillas and cakes. A few years ago, I tried it, but it was difficult to become accustomed to eating only brown rice, or brown pasta, so I used half brown and half white in my cooking, then I eventually switched over to 100 percent whole grain with ease! I also like to add flax seeds, quinoa and other types of whole grains to my cooking to boost the nutritional value.
8. Cut back on fatty dairy foods such as going from 2 percent milk to 1 percent and eventually non-fat milk. Use low-fat or non-fat cheese rather than whole fat cheese. If you use an alternative milk substitute, make it sugar-free.
9. Make sure that half of your plate is filled with vegetables and fruits (not covered in calorie laden sauces). Try to meet the daily goal for your recommendation of fruits and vegetables for each day. When you do this first,it fills you up so that you do not eat as much of the high fat, high carbohydrate foods.
10. Some recommendations for curbing the appetite include sipping a cup of broth before eating your regular meal. Think about adding a low or modest calorie broth to your holiday dinner as the first course, along with a colorful salad. Some studies have shown it may help you eat one third less at the dinner table!
11. Laugh more! Laughing consumes many calories and can be habit forming. Besides, laughter is good medicine.
