For Your Perfect healthelifestyle
By : Deanna Wolfe | 50,518 views
The holidays don’t have to get in the way of making progress towards your weight loss goals. We’re here to show you how to enjoy the season without feeling guilty.
Over the years I had read about ways of preventing holiday weight gain so I thought I was in the clear. I did doubles at my morning spin class and mentally prepared a list of foods I HAD to have.
I woke up at 6:00am on Thanksgiving to do my double workout- spin class followed up with Hot Yoga. I then immediately headed over to Aunt Carroll’s for the huge family dinner. I made sure to eat breakfast and lunch but I kept my meals light and simple. By the time I arrived my stomach was growling and I was the spitting definition of hangry. I was greeted by my mother with a glass of Chardonnay to which I casually obliged. At this point I decided I am going to enjoy the evening with no limitations. What could one day hurt?
One day turned into one weekend. One weekend turned into a week and before you knew it Christmas was right around the corner. I indulged in anything and everything I had previously denied myself-Grandma’s stuffing, mashed potatoes oozing with gravy, pumpkin pie, and cheesecake. I told myself get it out of my system now so that I could return to my diet Monday.
I began the month of December with skinny jeans that were too tight, just barely able to squeeze into them. I was ghastly afraid of gaining back all the weight I had spent months fervently losing.
“The scale was my enemy I avoided at any and all costs.”
Angry, disappointed, and frustrated I set out to take control of the situation before it took control of me.
If you’ve lost a lot of weight, the holidays can be a time of personal struggle: being so strict to maintain your diet or relaxing a bit too much because hey….you deserve it. I have since learned that you can still have your cake AND eat it too (in moderation of course). Don’t let your pants get too tight, keep your diet right, and your goals in sight. We’re here to show you how.
You have likely heard horror stories of holiday meals averaging 7,000 calories and that an imminent 7-10 pound weight gain is inevitable during the time between Thanksgiving and New Year’s. According to a recent study conducted by the New England Journal of Medicine the average weight gain is only a pound. Don’t worry about a couple of meals here and there. In the end it won’t make a difference in your overall goals.
Cynthia Bulik, Ph.D. from the University of North Carolina at Chapel Hill says that the all-or-nothing mentality leads to “out of control behavior,” and “Clamping down triggers binge eating because biologically your body is hangry and psychologically, you rebel against feeling deprived when everyone around you is enjoying all the goodies.”
Just remember a holiday meal is just that…ONE meal. You can go back to your typical way of eating the next day. My personal advice is to put down the lean meat and veggies. YES you heard right put down the vegetables. Why waste calories on the same boring old food you can eat everyday? Even if it’s not a healthy plate I would post to Instagram (hashtag #fitlife) it will help me maintain my sanity which is worth far more than a few calories. By satisfying my cravings now I will be able to return to my normal tomorrow.
Wearing elastic causes you to think about what you’re eating. Jeans or a dress with a fitted waist will remind you of where you are now. You still want to fit into the same clothes in January that you did in November.
About 10 percent of the calories consumed on big holidays such as Thanksgiving and Christmas are wasted on bland appetizers such as chips, crackers, and dip according to Brian Wansink, Ph.D professor of consumer behavior and nutritional science at Cornell University and author of Slim by Design. “Nobody will take offense if you don’t eat their snack foods,” Wansick insists. SAVE the calories for what you REALLY want.
If you don’t want to disappoint your Aunt Carroll by turning down a second helping, then don’t! It is perfectly okay to have seconds if you practice portion control. Instead of filling your plate to the brim give yourself a little bit less the next go around. Mentally you will think you’re eating more while actually eating less.
Your brain takes 20 minutes to realize that your stomach is full but what about the time food spends in your mouth? New research has shown that keeping food in your mouth for a longer period of time activates satiety receptors in your mouth leaving you satisfied in both the stomach and the brain. There is no set time you should be aiming for while chewing just slow it down and savor the taste. You will enjoy the food and your belly will thank you later. Kathleen Melanson, associate professor of nutrition at the University of Rhode Island says, “There are more satiety hormones that we know of in the human body than hunger hormones. By slowing down the eating process, you give them time to work together to help you feel full and satisfied.”
If you had a few too many cookies at the holiday party take a deep breath and DON’T PANIC. Focus on feeling satisfied but not stuffed. Content but not bloated. Happy but not gluttonous. Even if you ate a bit more than you wanted just remember that in the grand scheme of things one day will not make you fat. You will only gain weight when bad days of eating turn into bad weeks and months.
Contrary to popular believe, the holiday season and all the delicious meals that come with it are not as bad as they make it seem. Especially if you follow my simple tricks I just shared. Still many women ask me for advice on how to choose the right diet pill or weight loss supplement to help deliver faster results.
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