Top 10 Ways to Avoid Holiday Weight Gain
The holiday season is well underway, with shorter days, cooler temperatures and no shortage of party invitations, popcorn bins and cookie trays floating around the office. Holiday weight gain seems as inevitable as the season itself, and although the actual weight gained during this time of year may be minimal, most people never really lose it. On average, adults tend to gain one or two pounds a year as activity levels and metabolism decline, and the holiday season could be a major contributor to these gains. Instead of relying on willpower, tackle seasonal weight gain with a gameplan even the Seahawks would admire. Here are the top 10 tips to help you keep off the weight this season (and possibly lose a few pounds in the process).
1. Turn Up Your Exercise Intensity
This season, make the bad foods work in your favor by increasing the intensity of your resistance training in the gym. The average session of even moderate intensity resistance training burns twice as many calories as steady state cardio and will ignite your metabolism long after you’ve left the gym. If you aren’t currently weight training, now is a good time to start!
2. Don’t Starve Yourself
A disordered eating schedule can wreak havoc on your metabolism, leaving you famished and much more likely to binge on unhealthy foods. Resist the urge to starve yourself the day of a big party, and maintain a normal schedule as you would any other day of the year, filling up on a variety of proteins, healthy fats and fresh fruits and vegetables.
3. Drink Water
The quickest way to consume between 3-600 calories without even knowing it is by drinking popular holiday drinks, such as spiked hot chocolate, egg nog, and hot buttered rum. Avoid the sugar crash and stick to water. Drop a few slices of fruit into your glass, and smile knowing you avoided one of the biggest calorie traps of the season.
4. Pick Your Poison
Holiday parties are stocked with ample amounts of food and wine. For evening get-togethers, pick your poison - choose to either eat your calories or drink them, but not both. The more you drink, the more likely you are to overeat, so choose one or the other.
5. Eat Dinner at Home
Most parties are catered with little regard for portion or calorie control. If you have difficulty saying no, eating dinner before you go out will help keep you satiated and less likely to overindulge. Eat a protein rich meal with lots of veggies, or consider bringing a healthy dish you’d enjoy in case few other options exist.
6. Choose Healthy Foods First
Make a habit of eating the healthiest foods in the room first. If there are arrangements of fruits, vegetables or cheeses in your office, choose these over the baked goods. At dinner parties, your first plate should consist only of proteins and vegetables. You can go back for seconds if you are still craving the carbs.
7. Control Your Portions
A typical serving size fits in the palm of your hand, so limit the amount of potatoes, stuffing, or other heavy carbohydrates you are putting on your plate. Offer to split desserts with significant others or coworkers, or take only half of a normal serving size of all desserts.
8. Leave the Leftovers
You may be tempted to take home leftover portions of candied yams, cookies or other desserts, but the truth is you really don’t want these items in your home. Thank the host for an evening to remember, but resist the urge to bring leftovers back with you, unless they consist of proteins and vegetables you can add to your lunch the next day.
9. Supplement with Fish Oil
Fish oil increases your body’s ability to burn fat, making this a valuable supplement to your diet around the holidays. Although many holiday meals are rich with fat, it’s often high in Omega 6’s, which promote inflammation, and low in Omega 3’s, which reduce it. Select a high quality fish oil supplement, and take an EPA+DHA dosage of 6,000 to 10,000 mg each day.
10. Brush Your Teeth
If you really want to trick yourself into not going back for a second or third plate, brush your teeth or keep sugar free gum on hand to stop you from binging. With a clean mouth and the taste of mint on your tongue, food will seem less appetizing and you'll be much more of a pleasure to converse with.
