Weight gain during the holidays is a common phenomenon. On a day-to-day basis, we need to consume around 2000-2500 calories per day for adults, which is also the same during the holidays.
Think of all those delicious holiday parties, family dinners, and festive baked goods that you eat throughout the season. In one week alone, you may consume up to 50% more calories than your body needs simply by celebrating these holidays!
The holiday season is a moment for family and friends to celebrate. However, it can also be when we pack on extra pounds.
Here are five ways to outsmart the holiday weight gain, which will help you stay healthy during the winter season.
Stick to your predetermined meal plan
A lot of people gain weight during the holidays because they eat irregularly. It is essential to stick to your predetermined meal plan to avoid the same fate.
You can start by thinking about how you usually eat and then make a plan that will suit your lifestyle. This way, you will stay on track for the whole day and not feel like you are depriving yourself of any food.
Don’t change it up if you are used to only drinking protein shakes in the morning. Stick to it and continue that routine.
Create a healthy shopping list
A healthy shopping list is one of the best ways to Outsmart the Holiday Weight Gain. Here are some pointers to get you started:
– Start by checking out your pantry and fridge to see what’s in there. Write a list of all the ingredients you have on hand or need.
– Make a list for each store you’ll be going to, and then cross out items from the previous lists as you put them in your cart.
– Keep a running tally of how much money you’re spending on each item so that when it’s time to check out, your total won’t come as a shock!
– Discipline yourself not to go down any other aisles!
Shop in-season produce
Grocery stores often promote foods high in sugar and fat, and low in nutritional content. This can make it difficult for people who want to eat healthy food to find what they need.
Buying in-season produce is always a good idea because it’s more affordable and often better for you than out-of-season food. When it comes to eating healthy on a budget, you have to be smart about how you spend your money if you want to avoid going into debt while stocking up on snacks and sweets during the holidays.
Drink plenty of water
Holiday excess is a given. Every major holiday involves food and drinks. The problem is that many people don’t eat the same types of food year-round.
See, our bodies are accustomed to a certain amount of sodium, fat, sugar, cholesterol, and calories. When we overload on foods high in sodium or fat during the holidays (or even for a couple of days), our body registers this as an emergency.
Our body’s response is to store as much of it as possible so it can use it later in case there’s famine. That’s why many people end up with a “food baby” after the holidays. This can lead to weight gain around the waistline.
You can avoid this by drinking plenty of water before and during meals. This ensures that you won’t overeat or drink too much alcohol because your body will be getting the hydration it needs to ensure normal bodily functions while digesting everything you eat and drink during the holidays.
Fill up on fiber
Holiday weight gain can be pretty predictable. So, this year, you can use it to your advantage. Avoiding that holiday weight gain is a losing battle if you don’t plan ahead and set realistic goals.
One way to prepare is to eat more fiber in the days before the big feast. Soluble fiber helps fill you up with fewer calories, so you’ll end up eating less at the main event. It also slows down your digestion, allowing you to feel fuller longer. And fiber is excellent for keeping your digestive system functioning smoothly so that your body will process all those holiday treats appropriately.
Research has shown that adults who eat plenty of high-fiber foods have a lower risk of being overweight or obese than those who don’t eat enough fiber. In addition, eating plenty of high-fiber foods may help you maintain a healthy weight by helping you feel full and satisfied on fewer calories.”
Here are additional tips to stay fit and lose the extra pounds you gained during the holidays:
If you’ve been enjoying the holiday season with lots of good food, now it’s time to do something about it. Here are some helpful tips that will be useful in your weight loss efforts:
Make a plan
Make a detailed plan that describes exactly what you need to do and when. This way, you won’t be tempted to skip workouts or cheat on your diet.
Track your progress
To lose weight quickly, set reasonable goals and track your progress with charts and graphs. This can help keep you motivated, which is important if you want to continue losing weight.
Exercise at least three times per week
When you exercise regularly, your body becomes more efficient at burning fat for fuel during the rest of the week. You’ll lose weight faster and reach your goals sooner because of this effect.
Add some protein to every meal
Protein has a higher thermic effect than fat or carbohydrate, meaning that it burns more calories during digestion than other foods do. It also keeps your energy levels high for hours after eating, so it’s a great choice for meals that will keep you burning calories throughout the day.
With these tips, you have one worry off your shoulder since you know how to avoid and lose any weight gain during the holidays. These tips will help you enjoy yourself more during the holiday season.
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