Healthy Holiday Tips-What is mindful eating?
Myth- No Worries I will lose it in January
Fact- Studies show that most of us never lose that holiday padding, in part due to the fact that the New Year’s Resolutions go by the way side quickly. Many people gain back all (or even more) of the weight they lose. This weight gain every holiday season leads to most Americans packing on about 10-20 pounds per decade. Here are great tips to help you avoid the holiday wt. gain cycle.
- Start each meal with a soup or salad
- Stay hydrated
- Do not go to a party hungry or skip meals all day long in anticipation of a party
- Pack snacks to avoid fast foods when traveling
- Get adequate sleep-sleep deprivation leads to cortisol overload which messes with your appetite and hunger hormones.
- Do not drink your calories
- Aim for 7 a day- 7 servings of fruit and veggies
- Add more protein and fiber less Carbs to prevent water weight gain and uncomfortable bloating. Too many carbs cause water retention and bloating. Healthy Proteins and fiber will help you feel full and satisfied.
- Also watch the sodium in the holiday foods, this will cause water retention as well.
- Practice mindful eating- mindful eating means sitting down at the table, removing all distractions such as cell phones, laptops, and clutter and enjoy your meals with your favorite music in the background. Do not eat distracted, research shows this can lead to weight gain and digestive problems
- Enjoy your favorite foods, keeping portion sizes small
- Focus on family and friends not the food
- Use a smaller plate
- Exercise even if you have to cut back your time
- Practice your stress management techniques
Here’s to a Healthy New Year
your fitP coaches
