Fast Tips How To Lose Weight During The Holidays
Have you ever wondered why most people, or even you may actually put on much weight during holidays? It is because holidays are an exciting time of year.
One of such reason behind the easy weight gain during holidays, is because you have not be able to put total control over some personal lifestyle attitude during your holidays.
And one of this could be your eating habits, your alcohol consumption and sugar intake. But today, I’ll put you through some best important tips to prevent holiday weight gain, so you can sustain your normal weight and watch what you consume if your really don’t want to get out of your curvy shape.
Researchers Tips How To Lose Weight During The Holidays
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A new study from the United Kingdom suggests that some simple tips, including weighing yourself regularly, can help prevent holiday weight gain.
According to the recent study’s 272 participants were randomly divided into two groups. People in one group, known as the intervention group, were advised to weigh themselves at least twice a week during the holidays and to record and reflect on their weight. This group also received 10 tips for managing weight; these suggestions included being careful with portion sizes, limiting alcohol and sugary drinks, and engaging in regular physical activity.
This group also received a list showing how much exercise you’d need to burn off popular holiday foods and drinks. For example, it would take 16 minutes of running to burn off three large roasted potatoes, and a small glass of mulled wine would require 33 minutes of walking.
The other group, known as the “control group,” received a leaflet about leading a healthy lifestyle, but this did not include dietary advice or advice specific to the holidays.
The researchers weighed participants once before the Christmas holidays (in November or December) and again about a month later (in January or February).
The study found that participants in the control group gained a little weight over the holidays (about 0.8 lbs. or 0.4 kilograms, on average), while the intervention group did not gain weight. Overall, participants in the intervention group weighed about 1 lb. (0.5 kg) less at the end of the study, on average, compared with the control group.
Although the difference in weight between the two groups was small, it’s still important, given that “any weight gain prevented will have a positive impact on health outcomes,” the authors said.
The researchers noted that their study has some limitations; the follow-up period was relativity short, and most participants were women who had a healthy weight or were overweight, rather than obese. So, it’s unclear how well the findings apply to other groups of people.
Still, “these results should be considered by health policymakers to prevent weight gain in the population during high-risk periods such as holidays,” the authors concluded.
Perhaps after you read through the researchers study, you could observed some step was either applied to reduce their weight by participants in the intervention group weighed.
And the question is, how were they able to reduce weight gain?
To this question. We will look at 9 helpful ways to lose weight during the holidays.
9 Way How To Lose Weight During The Holidays?
1. Be Active daily
Your life is marked by sedentariness. Wake up, eat, sit, use the computer, lay on the couch, watch TV, lie on the bed, sleep. You don’t exercise, you don’t do any physical activity, you don’t get your body moving at all. The cycle starts all over again the next day.
Activities, such as sitting on the couch watching sports, are common holiday traditions for many persons. This can also be classified as being inactive if all you do during your holidays is seqt at the front of your television while you feel tired, you go for food even when you don’t feel like eating.
Inactivity may contribute to weight gain, especially when lounging around is accompanied by eating excessive amounts of food.
Doing some type of physical activity while on holiday may prove to be beneficial for weight control. You can also be active during the holidays by signing up for a workplace or community fitness competition or event.
2. Avoid eating more than you should
If you have excess weight on your body (due to excess fat and not muscle), that means you have been consuming more calories than your body needs (or at least you used to), which in turn has led to the excess calories being stored away as fat deposits.
Those who eat larger-than-recommended portions tend to gain weight more easily than those who don’t. Therefore, best way to overcome this is to weigh and measure your food, or eat off smaller plates to determine an appropriate portion size, read food labels and the recommended serving sizes listed on recipes.
If you’re in a situation that leaves you unable to measure portions, use your best judgment to fill your plate with a reasonable amount of food.
3. Avoid using food for comfort
Rather than eat to feed your body, you eat to feed your emotions, such as when you feel unhappy, stressed out, anxious, angry, disappointed, empty, or [insert emotion here]. Bingeing is not uncommon to you.
Also check: Dieting And Exercising But Not Losing Weight
Since eating triggers the release of serotonin, a hormone believed to contribute to happy feelings, you feel happy for a short while. It seems like the eating is justified because you emerge a happier person.
What should you do then? Start from the very root of it: your emotional eating behavior.
4. Get Plenty of Sleep
Sleep deprivation is quite common during the holidays, and it may cause weight gain.
This is because those who do not sleep enough tend to be hungrier, consume more calories and get less physical activity.
The reason behind this is that sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.
5. Control Your Stress Levels
Those who are stressed commonly have high levels of cortisol, a hormone that’s released in response to stress. Chronically high cortisol levels may cause weight gain, as they have been linked to greater food intake.
Additionally, a stressful lifestyle may cause more cravings for junk food. For these reasons, it’s important to keep stress levels under control throughout.
There are plenty of things you can do during the holidays to reduce stress. Some options include exercise, meditation, yoga and deep breathing.
6. Keep Meals Balanced With Protein
It’s important to include protein with every meal, as it promotes fullness and may be useful for weight maintenance.
In fact, eating protein with meals may automatically reduce calorie intake by reducing hunger and appetite. Protein is also beneficial for weight control because it increases your metabolism and levels of appetite-reducing hormones.
7. Consume the right diet
A research funded by National Institutes of Health had obese participants follow three different diets with the exact same calories for four weeks. These three diets were: A low-fat diet, a low-carb diet, and a low-glycemic index diet.
In the end, it turned out that participants burned about 300 calories more a day on a low-carb diet than they did on a low-fat diet, and 150 calories more on the low-glycemic index diet than the low-fat diet. The researchers do not have a conclusive reason on why this happened, but they believe that it’s because the low-carb and low-glycemic index diets do not trigger starvation response in the body (read Point #7: Your metabolism is out of whack) since they do not cause a surge and crash in blood sugar.
Where quality of food is concerned, cut out junk food, fast food, highly processed food, deep-fried food, sugar-laden food, food with high sodium content (such as potato chips), and carbonated drinks. These food usually have a high level of preservatives and low nutritional value. I think there is no dispute that these are all unhealthy for you in the long. And can make you gain more weight.
9. Don’t forget daily exercise
Most people give up on their daily workouts during the holidays as they are occupied with various holiday and festival errands which results in weight gain. Therefore, it is very necessary to stick to the daily workout routine even during the holidays.
Also check:Best Exercise And 7 Benefits To Your Health
Apart from that, the people who do not follow any workout routine during the normal days should also make an effort to do some kind of physical activities in order to compensate the consumption of extra calories.
Staying healthy during holidays is very important so that you can enjoy the festive season to the maximum. So, keep the above mentioned points in mind in order to avoid holiday weight gain.
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