The Holidays are always a stressful time and we derive part of that stress from our own weight gaining anxieties. The following are a set of tips that can help to keep you mindful and on-track with your weight loss goals. If you find this information helpful, you might consider attending one or both of my upcoming classes. These classes will help you examine the driving cause of your symptoms.
Eat Appropriately Sized Meals Before Drinking and Celebrating
Skipping meals like breakfast or lunch can contribute to weight gain. Not eating at these crucial times can lead to anxiety and binging. To prevent binging, many weight loss coaches recommend sticking to smaller meals packed with the correct portion of proteins and good fats. Proteins and good fats derived from foods like avocado and almonds help to keep you feeling full – some research even suggests that they can promote fat loss. When you feel satiated, you won’t feel the need to eat or drink excessively. This strategy keeps you stable throughout the day and into holiday festivities.
Pick a Protein
Eating the right amount of protein for your health goals is essential. The amount of protein you take in during the day is directly proportional to satiety. Protein helps with muscle growth and recovery, helping to tone your body. With proteins, be conscious of the sources they are derived from. Proteins found in lean meat, along with organic vegetables are preferable as they often come with healthy monounsaturated fats as opposed to polyunsaturated and trans-fats.
Fill Up on Fiber
While proteins and simple fats contribute to your satiation, vegetables high in fiber do most of the heavy lifting. Fiber-rich foods like nutrient dense veggies, some legumes and properly prepared nuts fill up your stomach for longer periods of time and help to regularize your digestion cycle. Once again, when you feel full you are less likely to binge on unhealthy food and drink.
Use smaller plates
Psychologically, the size of your plates can have an effect on your eating habits. Larger plates beg you to fill them up with food, this can lead to binging and the old “your eyes are bigger than your stomach” adage. When possible, try to use smaller plates. Eating from a smaller plate forces you to slow down and allows your stomach to catch up with your brain in terms of satiation. Essentially, you trick your brain into thinking that you’ve eaten more than you actually have.
Ditch Excessive Amounts of Sugar
This may be the hardest part of all. Holiday cakes, deserts and treats are laden with excessive amounts of sugar. Some research suggests that the psychological effects of sugar on your brain are similar to the response from drugs. This means that sugary holiday deserts are more than just tempting, their psychologically nearly irresistible. While it is impossible to avoid these treats altogether, you can always moderate your consumption. Added sugar increases the risk of cardiovascular disease, obesity and cancer, so consume naturally occurring sugars that are present in fruits and vegetables. Consider reducing your portion sizes and simply take a bite of a dessert instead of eating the entire thing.
Drink Plenty of Water
In many cases, your body confuses hunger for dehydration. This means that you may think you need to eat, when actually what your body needs is water. This often occurs as you drink excessive amounts of alcohol. Your body becomes dehydrated as it processes the alcohol which then results in you thinking that you’re hungry. This then leads to late night binge eating. Ultimately, drinking the right amount of water keeps you feeling full and contributes to efficiency across all of your body’s functions.
Exercise Consistently
This is the most obvious preventative solution and hiring a weight loss coach can help you stay on track and motivated. You always need to determine the appropriate amount of exercise for your body, alongside weight loss goals and overall health. Try to incorporate exercises throughout your day if most of your day consists of sedentary activity. Overall, you want to develop a system for yourself that allows you to remain consistent with the execution of your exercise routine.
Your physical health contributes to your overall wellness. If you’re ready to make a long-term investment in yourself then contact me today! I can help you with your overall fitness and health goals. I also have several great classes coming up soon that will help you examine the driving cause of your symptoms – check them out and register today!