10 Tips To Avoid The Holiday Bulge - And Inner Thoughts About Them
Do you find it almost impossible to stay conscious and contentious about weight and nutrition during the holidays ? Of course you do. More than half of all Americans are overweight. All American's are in this together.
You can take heart from a new government study which shows most Americans gain about a pound over the holiday. You're not alone. The study shows that during the holiday period, for the people in the study, two main things influenced the holiday weight gain: level of hunger and level of activity. Those who reported being less active or more hungry had the greatest weight gain.
If you can stay focused on dealing with just those two things, you'll probably win.
"An ounce of prevention is worth a pound of weight gain," according to Dr. Samuel Klein. He is Director of the Center for Human Nutrition as Washington University in St. Louis, MO. "Preventing the increase in weight is a lot easier and better than actually gaining weight and then trying to get it off again."
The answer is simple. Eat less and exercise more.
The good news is that most of the people overestimate how much they had gained. Fewer than 10% gain 5 pounds or over.
The bad news is that although the one pound gained seems like a small amount, that weight WAS NOT LOST during the rest of the year and those single pounds accumulate over the years and add up to obesity.
Here are some helpful hints and tips put together by skinny people to help you avoid the tiny little weight watching issues you face during this joyous season.
1). Don't eat while you cook. Those little "tastes" can turn into 1000 calories before you've blinked.
2) How can you keep the pounds off at calorie rich parties? Stay away from the food! Literally ... stay on the other side of the room from the buffet table or appetizers tray.
3). Keep up your food diary ... every day of the holiday ... it will help you pinpoint your special weaknesses. Just one 150 calorie chocolate chip cookie each day will add up to an extra pound in only 3 weeks.
4). Portion size is the real secret. Keep salad portions large and all other portions extra small. When it comes to sweets, think quality, not availability. Just because the candy corn is there doesn't mean you have to eat it. Don't be afraid to cut off "just a bite" of a high calorie treat. Put the rest back on the serving tray. If you're the hostess, pre-cut high calorie items into tiny portions to help your friends. Just a bite may be plenty to satisfy you.
5). You SHOULD stay active, darling. The best thing for you to do is to stick to your regular schedule and routine.
6). Only eat things you really want and care about. So what if your neighbor brought okra au gratin everyone's raving about? Use that space on your plate for a homemade roll, hot from the oven. Put real butter on it. Life is choices. Treat yourself to what you want and LEAVE THE REST IN THE SERVING DISH.
7). Wear clothes which are slightly tight and your favorites. You'll think twice about the third helping if you can't let your belt out a notch. Always remember there's about 8 pounds between dress sizes.
8). Don't let yourself get hungry. Don't arrive at the party starving. Be sure you eat your normal, healthy meals, especially breakfast. A protein rich breakfast "resets" the body and starts it off not hungry. Don't starve yourself, thinking you can "save up" calories. Fill up before the big holiday feasts with healthy vegetable snacks.
9). You don't need to be stressed. Take Time for You. Get a massage or a nice facial. Sit down and slip your shoes off.
10). Drink water instead of alcohol which has empty calories and lowers will power. Avoid sugary sodas which throw your metabolism into pendulum swings.
Well, that's all 10 pieces of holiday advice.