If you’ve been working hard to lose a few pounds or want to start losing weight, don’t worry about the holidays getting in your way. The extravagant dinners and delicious desserts don’t have to ruin your weight loss goals. You don’t have to postpone starting to lose weight until after the holidays. It’s true that Americans gain an average of about a pound during the holidays. And they often maintain that weight for the rest of the year, slowly building up more weight over the years. But you don’t have to take that course. Research shows that you can lose weight this holiday season with these useful tips.
As the number of overweight and obese people grows every year, researchers are investigating how to slow and stop this trend. As of 2020, nearly 42 percent of American adults were obese. The number of overweight and obese adults was almost double that of 73 percent in 2018. Many different eating patterns and weight loss techniques have come under scrutiny. Diets, such as the Mediterranean diet, and exercise recommendations, along with self-monitoring routines, such as daily weight checks or portion control, can help manage and lose weight. The holidays threaten routines and practices. Healthy rituals can quickly be disrupted. However, with these holiday weight loss tips, you can help keep you looking and feeling great this season.
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Have a weight loss plan during the holidays.
Research shows that thinking ahead and developing a plan of attack can help limit mistakes and give you a better chance of successfully maintaining your weight goals and plans. Think about your holiday favorites and consider which ones are most worth enjoying. If that slice of pumpkin pie is worth the calories, what other dishes can you leave out or limit? Familiarize yourself with tools to help you monitor and manage your weight. Commit to doing some things, such as weighing yourself every day. For others, be prepared to use them when necessary, for example by suggesting active, non-food related activities. Sharing your plan with a friend or family member can also help you stay on track.
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Keep a weight loss tool belt on hand.
Research also shows that having multiple methods of attack is helpful for maintaining weight during the holidays. The more tools you use, the more likely you are to stick to your weight goals. Make sure you exercise every day, this will not compensate for consistently overeating or eating poorly during the holidays. Weighing yourself won’t help if there’s a table full of delicious dishes and desserts right in front of you. Using different methods to lose weight during the holidays.
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Self-control
One of the most consistently successful dieting techniques is self-control. This method includes several tools for your holiday weight loss plan. Monitor your weight yourself, check it daily or weekly, adjust food and lifestyle when weight increases and celebrate when weight decreases. Thinking about calories is another way to monitor yourself. You can use Calorie Control Council calorie count for traditional holiday dishes as a useful tool. You can also take into account the amount of energy corresponding to certain tempting dishes. For example, how long would you have to walk to burn off the calories in mashed potatoes and gravy? This can be helpful in determining what is worth it.
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Incorporate health into holiday life
A great way to lose weight during the holidays is to find ways to combine healthy habits with the traditions of the season. Many traditions are food-related, but consider making some active. In the snowy, cold states, ice skating or sledding can be a fun way to spend time with friends and family. Another idea is to take a walking tour through neighborhoods with spectacular Christmas decorations. Explore healthier ways to prepare certain dishes, such as sweet potatoes. Or you can bring a new, healthy dish to share with each holiday to ensure quality food for your body. Make sure you include plenty of fruits and vegetables in the rest of your meals, save the sweets and give away or freeze the useless leftovers after the holidays. These types of steps can help you continue to integrate healthy lifestyle habits into your vacation.
The holidays don’t have to be a time to backslide your diet or any other reason to delay starting your weight-loss journey. Research shows that it is possible to maintain and even lose weight during the holidays. You don’t even have to cut out all your favorite dishes. Think about a weight loss plan and get some help and encouragement along the way. You may be able to lose weight during the holidays.
References:
https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8019277/
https://caloriecontrol.org/popular-holiday-dishes/
https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309
https://www.cdc.gov/nchs/fastats/obesity-overweight.htm
https://alternativemedicine.com/nutrition/is-the-mediterranean-diet-a-healthy-diet/
https://alternativemedicine.com/lifestyle-2/healthy-thanksgiving-sides-probeer-deze-recepten-voor-een-liefdee-gezondere-vakantie/