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Tip to Prevent Packing on the Pounds During Holidays Think of the 90 / 10 rule The holidays can be a time of great temptations: eggnog, cookies, brownies, chocolate candies, holiday parties and spirits. Allowing yourself an occasional indulgence will not cause a drastic weight gain, but it can actually help keep your weight on track. Just think of the 90/10 rule – eat healthy meals 90 percent of the time and then allow yourself that 10 percent treat. We start to gain weight when we increase our calorie intake over time. For example, having that “once a year” cup of eggnog (about 400 calories) is fine! Problems of weight gain occur when we have a cup of eggnog each night, or we pair the eggnog with cookies each night. Then, we start to see weight gain, slowly over a period of time. Don’t beat yourself up for eating something that’s yummy and gooey – enjoy a small portion – and then go right back to eating natural, wholesome foods 90 percent of the time. Remember "tomorrow" never comes Try to avoid the thinking process of, “This will be my last treat,” or “I’ll start a new diet tomorrow.” It is important to note that new habits begin slowly and it’s easy to fall back into old ones such as yo-yo dieting. So start right now! Don’t wait for the New Year to begin a healthy eating plan. Prioritizing and planning are the keys to preventing holiday weight gain. Schedule your fitness plans just like a doctor’s appointment. Stock your cupboards and refrigerator with healthy food and snacks. Another great idea is to start an eating diary through the holidays. Writing down everything you eat will help increase your food intake awareness. Practice meditative eating Slow down and enjoy your food. Too often we rush through our meals; we eat while watching television, reading the newspaper or surfing the Web. Instead, try to play some relaxing background music while you eat. Set an attractive table using your favorite dishware and light some candles. Just remember to savor each bite. Listen to your body and stop eating before you feel full. Start new traditions Get active NOW! The holidays are a wonderful time to spend with the family. Why not go for family walks in the park or for a nice long leisurely hike in the mountains. Set a new tradition this year and have a family bike ride for the holidays, go sledding or build a snowman in the yard. Try to pick a new activity each week and do it. The best way to keep your weight in check is to stay active. Be kind to yourself Take time out for YOU. The holiday rush can be a very stressful time. And, often, during times of stress, we overeat. When we are stressed our hypothalamus signals the pituitary gland, which signals the adrenal glands to release a stress hormone called cortisol. High levels of cortisol can cause inflammation, and according to Yale researchers, cortisol may cause women to deposit fat in their midsection. Take time out to de-stress. Each day set aside at least 10 minutes just for you; wake up early and enjoy the sunrise, or sit outside in the evening and enjoy the sunset. Get active! Aerobic activity helps to reduce stress and be sure to get plenty of sleep each night. This holiday season, take some time out to enjoy yourself and a quiet moment. |
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