The holidays are coming and every year we all run into the same things, trying to avoid the annual weight gain! Here are 8 simple suggestions that could help you manage your way through the hoidays a bit better this year!
Stick to a routine
It is easy to deviate from structured mealtimes and usual exercise in the name of celebration. This lack of structure may increase one’s tendency to overeat during the holidays or gravitate toward high-sugar food choices.
Eat protein in the morning
A high-protein breakfast can keep blood sugar and “hunger hormones” more stable throughout the day, which can help control appetite. Some suggestions: egg-white omelets, Greek yogurt, and protein shakes.
Get adequate sleep
While we may not be out late at large holiday events this year, the pandemic has disrupted sleep routines. Too little sleep or nonrestorative sleep may stimulate weight gain-inducing hormones.
Limit alcohol
Many people enjoy a few more drinks than their norm over the holidays, but a significant increase in alcohol—especially mixed drinks with high-sugar content—can lead to increased caloric intake. If you choose to drink, sticking to clear liquors with club soda while limiting beer, wine, and mixed drinks is a good approach, in moderation.
Exercise early in the day
Getting even 10 minutes of HIIT (high-intensity interval training) in at the start of the day will keep your metabolism revved and ensure you don’t miss a workout if your day gets busy later on.
Try a protein preload
Having a protein-rich snack like a shake or bar an hour before a holiday meal will allow for more self-control.
Eat strategically
Fill up on vegetables before you reach for the high-carbohydrate hors d’oeuvres. Starting the evening with crudités will lead to longer-lasting fullness and less space for non-nutritious foods.
Don’t deprive yourself
The holidays are a time to enjoy many types of food. Indulge mindfully by eating small portions of several things you want to taste rather than filling your plate with large servings of a few dishes.
