The holidays are a season of merriment that only comes once a year, and often all good intentions of keeping one's health and nutrition on track are easier said than done. It is hard to keep track of one's weight when there is a feast laid out on the table during Christmas or New Year celebrations.
On average, Americans consume about 4,500 calories during the holidays, but for those social butterflies who have lots of commitments to attend parties that number could add up. Unfortunately, the accumulation of these pounds will not melt as fast as the snow in the spring.
But that does not mean that losing weight is impossible. Here are some tips to safely lose that holiday weight gain:
Often, people mistake thirst for hunger, so they end up eating more. It is important to discern the differences between being hungry or thirsty to avoid adding up calories to the body.
Besides, there also benefits to drinking water as it helps the stomach feel full. Experts suggest that taking a sip of water before sitting down to a meal or even during a meal will add volume and weight to the meal, making the person feel full.
Focus on Achieving 10% of Weight Loss Goals
In losing weight, it is not advisable to lose all the unwanted weight at once. Experts advise that people should start focusing first on the 10% of their weight loss goal as it has the best chance of ultimate success.
Additionally, losing the first 10% of the weight loss goals yields the biggest health gain because the belly fat is usually the first to come off. Belly fat is considered to be the most dangerous fat in the body, according to an article by The Conversation.
Lessen Sweets Consumption
Sugar consumption could be addicting and could lead to an unhealthy cycle of cravings and binges because of the insulin spikes that accompany foods high in sugar. Insulin is responsible for keeping the blood sugar down, storing extra calories as fat, and causes a sugar crash later that leads to a "food coma."
Since sweets are expected and inevitable during the holiday celebrations, it has also become the season for high sugar levels and fat. It would be best to cut out eating the sweet stuff after the holidays for at least four to ten days to decrease cravings for these foods, according to Muscle and Fitness website. Slowly, the body would start to crave more naturally sweet foods, such as fruits and vegetables.
Eat More Protein
According to studies, eating more protein will prolong the feeling of fullness because it is more difficult to digest which leads to less of an insulin spike. Researches done in many European countries found that those who ate a high-protein breakfast or lunch were less hungry at their next meal.
Also, protein takes a few more calories to digest, as long as the person sticks to a low-fat protein like chicken, salmon, greek yogurt, or thinly sliced turkey breast.
Think Positively to Avoid Overeating
Experts said that one of the main causes of overeating is having low self-esteem. Training oneself to focus on their best trait rather than their weaknesses could be helpful. It might help to buy new clothes or update one's hairstyle and get a makeup suggestion to feel attractive every day.
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