Let’s stop the holiday weight gain and focus on maintaining our weight over the holidays!
This is part 2 of the 4 part series on how to avoid holiday weight gain, so check out Part 1 if you missed that video.
Tip #1: Control Your Stress
I know…easier said than done sometimes.
This is where you have to look at what is causing all of the stress and what can you truly cut back on.
Typically we are stressed because we have over-committed to things and people.
Like the last video – You don’t have to say “yes” to everything people ask you to do.
Here’s why we want to control stress. When you are stressed, you will have higher levels of cortisol.
Cortisol is a hormone released in response to stress.
High cortisol levels may cause weight gain, because they have been linked to greater food intake. Most people have a tendency to eat more when highly stressed.
Additionally, a stressful lifestyle may cause more cravings for junk food. Since it’s the holidays, there is more holiday treats around.
More cookies, cakes, appetizers, drinking, more parties to attend etc….
We have a lot to choose from!
Some obvious ways to reduce your stress is exercise, meditation, yoga and deep breathing. You all know, I can help you with the this stuff.
Tip #2: Eat Enough Protein at Each Meal
Make sure you are getting enough protein with each meal. Holidays are rich in carbs, so make a concerted effort to get protein in!
Protein promotes fullness and is very helpful with weight management.
Protein allows you to feel full and with this you will automatically reduce your calories.
Good sources of protein include lean meats, chicken, turkey, fish, beans, and quinoa.
Shoot for no more than 30g of protein for each meal.
Tip #3: Get Enough Daily Fiber
Fiber helps you feel full and keeps you regular. This is where you want to make sure you are getting enough veggies, fruits, legumes, whole grains, nuts and seeds.
Average amount will be 25g/day
Tip #4: How Much "Taste Testing" Do You Do?
How many of you taste test your foods while cooking?
Let me know if you are a taste tester!
I know I do especially when I’m cooking for others. And when I’m making something sweet. I always taste test.
One thing to remember is there are calories in each bite. It’s easy to be “tasting”, especially when your food is tasty.
If you can, try not to be too hungry while cooking. At least pay attention to your tasting.
It’s just like the grocery store, you don’t want to shop when hungry as you’ll walk out with more than you need.
Tip #5: Let's Talk Parties
Most of the time, we bring a dish to share with everybody.
This may be a shocker…
Bring a healthy dish to share. Believe it or not, people are looking for some healthy dishes to eat.
There are so many ways to make a favorite dish and change out a few ingredients to make your dish healthier and still tasty.
People will thank you! Again, we’re trying to avoid the holiday weight gain.
I hope these tips help you and let me know what you think about these tips.
If you’d like to take a deeper dive with your exercise and get consistent, let’s connect.
Comment below or message me to schedule a quick 15 minute chat.