Keeping Weight Off Over The Holidays
For many of us, the holiday season inevitably entails an element of indulgence and change of routine. But, weight gain is not inevitable, especially if you follow these top tips:
⭐️Be active - Doing some physical activity, even simply a family walk, can take our minds off food and also allows us to connect with loved ones
⭐️Control portion size - Use smaller plates if possible, otherwise use your best judgment to consume a suitable amount
⭐️Rest well - Lack of sleep may increase hunger hormone levels. It’s also linked to lower metabolism, probably due to alterations in our circadian rhythm which controls many bodily functions
⭐️Minimise stress - When under strain, higher levels of cortisol are released in response. Chronically high cortisol is linked to increased food intake. Try techniques like exercise, meditation, yoga or deep breathing to destress
⭐️Remember protein - It’s vital to include protein with each meal. It promotes fullness and may naturally curb intake by reducing hunger/appetite. Lean protein can also help to increase metabolism and appetite-reducing hormones
⭐️Focus on fibre - To help induce fullness aim for fibre-rich foods e.g. veg, fruits, legumes, whole grains, nuts etc
⭐️Limit dessert - Focus on a little of your favourites only and savour them - this results in greater satiety but less calories
⭐️Curb liquid calories - Alcohol, soda etc contain sugar and empty calories. Plus alcohol consumption is often linked to increased appetite
⭐️Modify recipes - For example:
Swap butter with applesauce / mashed banana / pumpkin puree
Use a low-calorie substitute e.g. stevia instead of sugar
Flavour dishes with herbs & spices
Bake/steam/grill instead of frying
Use club soda/sparkling water in place of sweetened drinks
Flavour drinks with fresh fruit rather than cordial
⭐️Skip seconds - obviously 😉
⭐️Weigh yourself - Once/twice a week to refocus on weight goals
⭐️Get a health buddy - People with similar health goals can help keep you motivated & accountable
⭐️Quit processed foods - They often contain excess sugar and unhealthy fats that take their toll so opt for whole foods and cook meals from scratch
