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GWHCC Blog page

Doctor’s Advice: Eight Tips to Avoid Holiday Weight Gain

11/15/2021

6 Comments

 
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This blog is brought to you by our friends at Kaiser Permanente

After so much time apart, a lot of friends, families and colleagues are planning to gather this year to celebrate Thanksgiving, religious holidays and the new year. The centerpiece of so many gatherings is food, making this a challenging time of year to avoid unhealthy weight gain.

In addition to the heaping portions of food we're presented with, many of us struggle this time of year to fit exercise into our busy schedules. And many of us get stressed out by the logistics and commitments associated with holiday season, prompting us to stress eat. It's all a recipe for weight gain.

Fortunately, with some planning you can manage the holiday season without packing on too many extra pounds. Here are some tips to navigate the holiday season:

1. Be mindful of what you are eating, and learn to recognize a portion size. Common Thanksgiving meals include turkey, sweet potatoes, yams, gravy and stuffing. That's before you even get to desserts such as pecan or pumpkin pies. And depending on your religious traditions, your plate may be full of carb-laden or fatty foods during Hanukkah, Christmas or Kwanzaa. Then there's New Year's Eve, when many people drink calorie-rich alcohol or overdo it on appetizers while staying up until midnight.
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With so much tempting food, it's important to be cognizant of the amount of fat, sugar and calories in what you eat and drink. Check nutrition labels when you can. Be mindful of the size of a serving. A portion of your favorite food may be much smaller than you'd expect.
​1. When choosing side dishes, try to put at least one vegetable or fruit on your plate in place of something high in fat and calories. Many fruits and vegetables are high in fiber, which helps us feel full and lowers our blood sugar and cholesterol.

2. Find ways to modify recipes. In some recipes, mashed bananas or applesauce can be substituted for butter or oil. Try egg whites instead of whole eggs. Use low-fat whipped cream instead of full fat. Play with fresh herbs and spices instead of salt to lower sodium intake. Even a single substitution can go a long way.

3. Switch to a smaller plate. Our stomachs are about the size of a closed fist, but our plates are significantly larger than that. So many of us fill our plates this time of year, then get second helpings, and then get dessert. Though there's conflicting evidence regarding whether a smaller plate actually leads to weight loss, the approach may work for you. The appearance of a full albeit smaller plate may have you eating less!

4. Eat slowly. Eating quickly doesn't allow the body time to recognize that it is full, so you consume more calories before you reach the point of feeling satiated. Those extra calories get stored as fat. Take the time to savor your food; your waistline may thank you.

5. Don't fast then gorge. Some people think the trick to eating a big meal without gaining weight is to eat sparingly, if at all, beforehand. I don't recommend this approach. By the time you're ready to eat, your eyes will be bigger than your stomach, you'll eat faster, consume more and end up gaining weight. Fasting beforehand can slow down your metabolism, so any extra calories eaten during the big meal will be stored as fat. It's better to pace yourself throughout the day. Start with a light breakfast followed by a light lunch to keep yourself moderately satisfied. You want to have an appetite for dinner, but don't want to be so hungry that you overeat at the holiday meal. Fasting beforehand can slow down your metabolism, so any extra calories eaten during the big meal will be stored as fat.

6. Think about beverages. Limiting liquid calories can help promote weight loss. Soda, eggnog and many alcoholic beverages are loaded with calories. Choose water or calorie-free drinks instead. Water, in particular, has been shown to help promote weight loss. Water speeds the metabolism and makes us feel full, meaning we'll eat less.

7. Make time for exercise. As a rule of thumb, we recommend getting at least 150 minutes of moderate aerobic activity each week, so rather than plopping down in front of the TV after a holiday meal, consider a short walk around the neighborhood either on your own or with your friends and family. Even a 15-30-minute walk can help burn calories and is good for overall health. Many communities have "turkey trots" on Thanksgiving Day. Those are also great to get out and moving. Throughout the holiday season, it's important to schedule time in your daily routine for exercise. Many people find that if they schedule and pre-plan the time, they are more likely to follow through. The benefits are worth it. Not only does exercise keep us fit and heart healthy, but movement also helps boost our mood and keeps stress in check.

8. Sleep. Sleep deprivation can lead to weight gain, so it's important to get adequate sleep each night. Many studies have shown a link between lack of sleep and weight gain. People who stay up late tend to eat late at night, packing on pounds. Too little sleep can also lead to increased stress, and people tend to eat more when they are stressed. Be sure to get a good night's rest as often as possible.

Trying even one of these tips can truly help you manage your weight this holiday season, and these suggestions are applicable throughout the year. Be patient with yourself and recognize that developing a healthy lifestyle can take time. If you do overindulge, you can get back on track the next day.

About the author

Darren Young, DO, is a board-certified internal medicine physician with the Mid-Atlantic Permanente Medical Group. He sees patients at the Kaiser Permanente Well Friendship Heights Medical Center.
6 Comments
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9/6/2022 09:11:31 pm

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11/15/2022 04:33:57 am

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Weight Loss Tips reception Exercise
weight loss tips on your diet whereas tricking your mind into thinking you're feeding additional, just by saving to associate associate salad bowl for your main meals. Smaller servings will appear pretty deficient once sitting on a bigger plate and would possibly signal deprivation to your brain. Switch those self weight loss tips at home same servings to a comfy salad bowl and you have got the sense of enjoying a additional sturdy meal. If you'll be able to persuade your mind that you {just} just had a traditional meal, then your abdomen won’t be too way behind!

If you’re making an attempt to turn, a balanced eater diet could also be associate choice for you. Some folks notice that a eater diet forces them to create healthier selections throughout meal times. However, watch out for intense too several carbohydrates! Keep your food and bread intake moderate, otherwise you’ll miss out on the advantages of a eater diet.

A useful tip to assist you turn is to let others recognize you’re making an attempt to turn. It will be extremely exhausting after you eat together with your friends, particularly once they’re feeding unhealthy. World Health Organization desires that sort of pressure? Let folks recognize your goals so that they will support you.

Do you assume you're feeding healthy however the burden continues to be not returning off? Sugar could also be the problem! rummage around for hidden sugar in your diet. things that you just would ne'er consider as “sweet” foods, like sauce and canned soups, typically have countless hidden sugar in them. make sure to examine the labels before you buy!

How to lose weight fast in 2 weeks
Yes, weight loss tips at home it's doable to thin quick and among time period healthily and realistically. a way to try to it's just by reducing your calorie intake by five hundred to 750 calories per day — you'll be weight loss tips at home able to produce a calorie deficit to stimulate weight loss. Another glorious thanks to shed kilos quicker is by being physically active. By increasing your daily movement, weight loss tips at home you'll be able to burn calories quicker and boost your weight loss goals.

Decrease Your Daily Calorie Intake:
For quicker weight loss tips at home, cut back your calorie intake by five hundred to 750 calories and follow a diet arrange with low calorie however alimental food. you'll be able to conjointly cut portion sizes to decrease your overall calorie intake.

Avoid Carbs, Sugar, And Processed Foods:
Avoid carbohydrates, sugar, processed and unhealthy food that add additional calories to your diet and create it difficult to thin.

Keep Yourself Hydrated:
Water is one among the simplest suggests that of shedding weight by losing toxins and up digestion.

Consider Intermittent Fasting:
Try intermittent abstinence for weight loss weight loss tips at home at home to limit your calorie consumption and speed up the load loss. you'll be able to attempt the 16/8 methodology, 5:2 diet, or various day abstinence in line with your preference.

Eat More Fibre-Rich And Whole Foods:
The calorie-conscious diet arrange to thin quick in time period should embody different soluble fibre within the variety of fruits and vegetables. The high fibre content helps you retain sated for extended.

Eat Healthy Fats:
Avoid unsaturated and trans fats. Instead, eat healthy fats with each meal, and you'll feel less hungry.

Do Strength Training and HIIT:
Strength coaching and HIIT area unit the simplest exercises to thin quick in time period. HIIT helps burn fat quicker than the other exercise, and strength coaching helps build lean muscle, that permits the body to continue burning fat whereas at rest.

Take More Proteins In Your Diet:
Make proteins the most part of your diet. Eat lean proteins that facilitate

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12/9/2022 10:23:33 am

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Madeline Theis link
12/15/2022 02:07:04 am

These tips are suitable for these days when the holidays are here; eating on is small plate provides you with taking smaller quantities, and still eating it slowly is excellent.

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    Idaliz Ortiz

    Idaliz Ortiz is a Puerto Rican former multimedia journalist. She received a GLAAD award in 2017 for Spanish Programing - Special Feature, and was twice nominated for a Capital Emmy Award. She is currently the GWHCC Director of Marketing and Communications. Feel free to email her at iortizmorales@gwhcc.org

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