Thanksgiving was about a month ago, but another holiday season is here. It’s needless to mention winter has finally arrived, too. Holidays coupled with cold weather make us want to stay in and eat not-so-healthy foods.
Lack of physical activity and too much eating cause weight gain. It’s the same old struggle repeating itself every year. Here are five tips to avoid gaining weight this season.
1. Be careful about portion sizes
When holidays arrive, we tend to overdo it with portion sizes. Plus, winter makes us do the same because it’s well-known that in many cases we eat food only because we’re boring. Naturally, bigger portions lead to weight gain.
A study from the Advances in Nutrition found that persons who consume larger-than-recommended portions gain weight more easily compared to their counterparts who don’t.
Therefore, the easiest way to avoid weight gain is to eat off smaller plates and pay more attention to the amounts of food you consume. Stick to the recommended portion sizes which are usually displayed on the labels.
2. Limit alcohol intake
Holidays and cold winter nights when you’re spending time with your loved one are always a good excuse for drinking alcohol to most people. Beverages contain calories just like the food you eat, but we usually overlook that fact.
Besides sweetened beverages, alcoholic drinks are also high in calories. Studies show that alcohol influences appetite, makes you eat more, and contributes to overweight and obesity. To control weight, the best thing would be avoiding drinking alcohol.
That being said, if you can’t ditch alcohol altogether then try to limit the intake.
3. Eat more fiber
Fiber is an important nutrient because it’s essential for digestion and it acts as an appetite suppressant. Both fullness and digestion are crucial for weight management. Now that you spend more time home or visiting relatives you should strive to consume fiber-rich foods.
A growing body of evidence confirms that upping the fiber intake is a useful method to combat obesity. This can also be a practical weight management strategy to avoid eating too much.
4. Manage stress
It’s easy to get stressed out, but we usually don’t do anything about it. Huge mistake! When left unresolved stress can cause many problems. For example, when you’re stressed out you are also more likely to eat junk food or some other unhealthy food options.
Do something relaxing whenever you’re stressed out.
5. Get enough sleep
Sleep deprivation is common regardless of holidays or the season. Lack of sleep contributes to weight gain by making you hungry due to increased levels of hunger hormones which lead to higher calorie intake. Establish a regular sleep schedule to get 7-9 hours of sleep every night.
Gaining weight is easy, but there’s a lot you can do prevent it. Get enough sleep, be careful about portions you eat and consume foods rich in fiber. Strive to consume a well-balanced diet and exercise regularly.
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