diet meal plan

How to Avoid Holiday Weight Gain

By Linda McKinney 04/09/2022 3 mins read

Ask about the menu if you are planning to attend a holiday gathering. If you cannot bring your own dish, gather some healthy recipes to share. Holiday meals are usually served buffet-style so you can have many options and end up eating more than usual. Serving yourself more can lead to extra calories, which adds up over time. Bring your own holiday dish, or prepare a healthy one ahead of time to avoid holiday weight gain.

Obesity

Researchers are increasingly paying attention to holiday weight gain as a result of obesity. The study, conducted in 1999, measured the change in body weight among 26 healthy volunteers. The subjects were monitored from December 18th, December 21st to January 4th. The researchers observed an average increase in bodyweight of 0.9 kilograms between the two group. Although these results do not necessarily indicate an increase of obesity, they indicate that holiday weight gains are more likely to be the cause.

Stress

You have probably heard that holiday weight gain can be caused by stress. Holiday season brings with them a lot of responsibilities. Cortisol is a stress hormone that can trigger weight gain. Holiday stress can increase your appetite for sugary, processed foods and cause you to eat more than usual. However, if you have to fulfill holiday obligations, there are strategies to help you avoid this problem. In order to avoid holiday stress, you can eat smaller portions of appetizers and desserts as well as eat healthier breakfast and snacks throughout the week. Wait 15 minutes to get a second helping if you are attending a dinner event. This will help you digest the meal.

Diet mentality

There is no way to avoid holiday overeating, but it is possible to have the right mindset and not gain weight. It doesn't mean you have to eat every bit of food that is available. Even though holidays are not always free, there is no reason to feel guilty about eating the things you enjoy. The best way to deal with holiday weight gain is to avoid thinking about your health and your weight all the time. These are some ways to enjoy your holiday weight gain and not feel guilty.

Exercise

Exercise can help you lose holiday weight if you're planning on having a large holiday meal. It can help you burn calories, reduce fat gain, and keep you on track with your workouts. Exercise will not only help you forget about food but it will also make you happier. It's a fun way to spend time with family, and it can help you lose weight. You will be less likely to succumb to the temptation to eat all the holiday goodies.

Portion control

Holidays are often a time for overeating, so you might want to consider using portion control to help you manage your weight. By eating smaller meals and enjoying your holiday foods more slowly, you can avoid overeating and feel satisfied with your choices. So that you can enjoy every bite, it's recommended that you wait at least 10 to 20 minutes between each dish. Avoid skipping meals during holidays. It is a good idea to bring an appetizer to a party or a lighter dessert for your friends and family.

Stress reduction

Chronic stress can lead to negative effects on your health, in addition to holiday weight gain. Studies have shown that both holiday weight gains and overall weight gain can be caused by chronic stress. Mary Teruel, a Stanford University School of Medicine assistant professor of chemical-systems biology, found that holiday stressors tend to gain the most weight. Stress that was only experienced for a few seconds at the beginning or end of a stressful situation had minimal effect on fat production. However, over 48 hours, stress produced most fat cells.

FAQ

What foods can I eat to lose weight quicker?

By eating less calories, you can lose weight quicker. There are two methods to accomplish this.

Reduce the amount of calories that you consume each day.
Get more exercise to increase your metabolism.

Reducing the number of calories you eat is easier said than done. We are constantly being bombarded by calorie-dense fast food options every where we go. Here's how to lose those extra pounds.

Beans are high in fiber and protein. They contain almost no fat, making them an ideal choice for dieters who want to reduce their caloric intake.
Oatmeal is low in calories but high in nutrients like magnesium and potassium. Oatmeal is lower in sugar than other cereals.
Eggs are high on cholesterol and protein. Eggs can be eaten once or twice per week to increase metabolism, which will help you burn more calories during the day.
Whole grain bread reduces hunger pangs. This can help you feel fuller and longer.
Dark chocolate is loaded with antioxidants and flavonoids, substances that have been linked to lower blood pressure and improved heart health.
Cottage cheese is rich in calcium which aids in bone strength. Cottage cheese also contains vitamin D, which can boost immunity.
Omega-3 fatty Acids are a key component of salmon. They promote brain development, and improve cardiovascular function.
Green tea contains a lot of catechins. These are compounds that can fight cancer and improve metabolism.
Broccoli is rich in folic Acid, which lowers homocysteine blood levels. Homocysteine levels that are high have been linked to increased risks of heart disease and stroke.
Yogurt is a great way to add probiotics into your diet without loading up on added sugars. Probiotics are important for your digestive health.
Berries are a delicious snack option that's also very nutritious. Blueberries, strawberries, blackberries, raspberries, and cranberries are all excellent sources of vitamins and minerals.
Avocados are bursting with healthy fats. A half avocado contains 80 calories and plenty of fiber.
Nuts are a tasty snack option that also happens to be a great source of protein. You can choose from cashews or hazelnuts, almonds, walnuts or pecans.
Sweet potatoes, another starchy vegetable, are rich in beta-carotene which gives your skin a glow. Because they have higher levels of beta carotene, the orange sweet potatoes are more beneficial than regular sweet potatoes.

Why Exercise is Important for Weight Loss

The human body is an amazing machine. It was built to move. It's designed to move.

Exercise also burns calories and improves muscle tone. This will make you feel healthier both mentally and physically. Many people have heard the phrase "exercise is important to weight loss." But what does it do?

Exercise can increase metabolism. Active people use energy. When you move, your heart beats quicker, blood flows to your muscles, oxygen is absorbed by your lungs, and blood flows faster to your muscles. These activities all require energy. You can burn calories more easily by exercising and increasing your metabolic rate. You can calculate how many calories your body burns by doing physical activity.
Exercise reduces appetite. If you eat less while you are working out, you will naturally eat fewer calories throughout the day.
Exercise increases strength. Muscle tissue requires more energy to function than fat tissue. So if you build lean muscle mass, you will need less food to maintain your current weight.
Exercise releases endorphins. Endorphins make you smile. They are released into the bloodstream during exercise. Endorphins block pain signals from reaching the brain, according to studies. This results in a feeling of wellbeing.
Exercise boosts self-esteem People who exercise regularly tend to have higher self-esteem. This leads to healthier lives.

If you want to lose weight, start with small changes. Try adding one of these tips to your routine today.

How to Make an Exercise Plan?

The first step is to create a routine for yourself. It's important to have a plan for each day. This helps to plan ahead and avoid procrastination.

Second, make sure that your workouts are varied. Exercise shouldn't be boring. Otherwise, you'll lose motivation.

Also, you need to keep track on your progress. It is crucial to track how much weight has been lost or gained.

It is easy to lose motivation after you have lost weight. If you gain excessive weight, it can be difficult to remain motivated.

You should find a balance between weight gain and weight loss. If you are unhappy about where you are, it will make you less likely to exercise.

What should I eat during intermittent fasting to lose weight?

Cut out carbs to lose weight. This means that you should cut out carbohydrate-based foods like bread, pasta and rice.

It is important to eat less protein, as it will keep you fuller longer. So you won't feel hungry as often.

Focus instead on foods high in healthy fats such olive oil and avocado, as well as nuts and seeds. These foods keep you satisfied even after hours of eating.

It is vital to ensure that you are drinking enough water. Water helps you to stay hydrated which makes it easier for you to lose weight.

These foods may be what you crave when you eat fast. This doesn't mean that you must give in to your cravings. You could gain more weight than what you lose if you do.

To prevent overeating, try keeping an eye on how much you consume throughout the day. Instead of reaching for another snack, sip a glass of water when you feel hungry.

It might sound counterintuitive at first, but it has been shown that this can help you slim down. A study published online in Obesity revealed that people drank more plain water than they did sugary drinks.

In addition, drinking plain water helped reduce feelings of hunger. If you want to lose weight, avoid sweetened beverages and drink water.

It doesn't take much to lose weight. Instead, focus on making small changes to your lifestyle.

For example, you can start by swapping your usual breakfast sandwich for a bowl of oatmeal. Or swap your afternoon cookie for a piece of fruit.

These simple swaps will add up over time and help you shed pounds without spending hours in the kitchen.

Statistics

According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner's Pilates class or 168 calories at an advanced class of the same duration (26). (healthline.com)
A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (healthline.com)
It's estimated that half of all American adults attempt to lose weight every year (1Trusted (healthline.com)
According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5). (healthline.com)

External Links

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How To

How can you lose belly fat quickly?

You must know that losing belly fat is not easy. It takes effort and dedication. However, these tips will ensure you see results.

Eat Healthy Food. It is essential to eat healthy food. You should eat fruits, vegetables, whole grain, lean protein, nuts, seeds and legumes as well as fish, poultry and eggs. Avoid junk food.
Drink Water. Water keeps you hydrated and makes you feel fuller for longer periods. Make sure you drink lots of water every day.
Cardio Exercises. Cardio exercises are great for building muscle mass and helping you burn more calories. They can improve your heart health as well as increase metabolism. Do 30 minutes of cardio exercise each day.
Get enough sleep. Good health is dependent on sleep. Insufficient sleep can cause anxiety and stress which can lead to unhealthy eating habits such as smoking and excessive drinking.
Stress levels can be reduced. Stress affects our brain chemistry and hormonal levels. Cortisol, a hormone which increases hunger pangs as well as cravings to eat high-calorie foods, is released when we're stressed.
Regular breaks. You should take regular breaks throughout your day. Take a break and go outside to walk or take a nap. This gives your body and mind time to relax.
Avoid Alcohol Consumption. Alcohol is a waste of calories that slows down the body's ability to digest food. Alcohol should be avoided if you're looking to lose belly-fat.
Have Fun!