Holiday weight gain is a common concern for many adults. Various season holidays may encourage over-eating., sedentary behavior, and consumption of calorie-rich foods. In fact, between mid-November and mid-January, adults gain extra weight that they are not able to lose. The holidays may be one of the biggest contributors to your total annual weight gain. That being said, here are 5 helpful tips to stay on track.
1. WATCH YOUR PORTION SIZES
During the holidays it’s very easy to overload your plate. Those who eat larger portions are more likely to gain weight more easily than those who don’t. To determine appropriate food portions you should have half your plate with vegetables and 1/4 protein and 1/4 starchy carbs. The fat will most likely already be in all of these things, but this should give you a rough idea of where to start.
2. GET PLENTY OF SLEEP
Not getting enough sleep will also cause weight gain. This is because those who don,t sleep enough, tend to be hungrier, eat more, and exercise less. Not enough sleep will also increase your hunger hormones resulting in eating more. In addition, it will slow your metabolism down. The slower your metabolism is, the higher chance of weight gain.
3. CONTROL YOUR STRESS
Holidays can be a stressful time of year. Stressed individuals commonly have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain., as they have been linked to greater food intake. Additionally, your hunger cravings will skyrocket, so try & stay calm and enjoy the moment.
4. KEEP MEALS BALANCED WITH PROTEIN
Holiday meals are typically high in carbs and low in proteins. However, it’s important that you introduce every serving with an adequate amount of protein. This will help control your cravings & appetite while keeping your metabolism in check.
5. LIMIT YOUR DESSERT INTAKE
Dessert is everywhere during the holiday season. This often leads to excessive sugar intake, one of the most common causes of weight gain. Instead of eating every single dessert, focus on your favorites, and skip the rest. Another strategy to do is to savor the taste longer which may help you feel more satisfied.
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