The Guide to Healthy and Mindful Eating During the Holidays
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The holidays have officially arrived. For many of us, this means that there are nearly endless amounts of food everywhere we turn. From Christmas cookies at the office to carb-heavy dinners, it’s not surprising that weight gain often follows.
However, the good news is that people don’t gain as much weight as the media likes to portray. According to a study by National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases, the total weight gain over the holidays for most adults in about one pound.
A one-pound weight gain isn’t necessarily the end of the world. The problem arises when those pounds pile on over the years with no attempt at losing.
According to NIH, the key is to attempt to prevent this holiday weight gain in the first place.
“These findings suggest that developing ways to avoid holiday weight gain may be extremely important for preventing obesity and the diseases associated with it,” said NICHD Director Duane Alexander, M.D.
Exercise is one of the top ways that NIH recommends to ward off holiday weight gain. However, mindful and healthy eating can help keep weight gain at bay as well.
These are a few tips to keep your heating in check this holiday season:
Practice Portion Control
This is a basic approach to healthy eating and calorie control, but being mindful of your portions is a big piece of the puzzle to weight maintenance. Going back for second or third servings might be tempting—especially if they are one of your holiday favorites. However, try to stick to one serving size as much as possible.
Know Your Calorie Count
While sometimes it’s hard to say how many calories is in Aunt Jane’s holiday casserole or mom’s pineapple upside down cake, keep calorie count in the back of your mind this holiday season. There are plenty of apps available that can help keep your calorie count on track, such as Lose It! or MyFitnessPal.Even if you aren’t trying to lose weight, calorie counting can help you pay attention to your daily intake.
Eat Slowly
Eating slowly is a mindful way of eating that helps you feel fuller faster. Be sure to only take one bite at a time and chew your food slowly. This will help your brain recognize its full before you go to take on another portion.
Allow One High Calorie Meal Per Week
If you must go all-out for a holiday meal, keep your other meals low in calories. It’s not a good idea to skip a meal to compensate for a larger meal. This will only cause fluctuations in blood sugar and can lead to crashing.
Exercise
This is some straightforward advice, but NIH’s findings emphasize the importance of exercise during the holidays. A high-calorie holiday meal can easily run 1500-2000 calories, or even more. Incorporating cardio exercise for at least 30 minutes session several times per week can keep your weight in check.
Be Healthy and Happy This Holiday Season
Although health is important this holiday season, remember to enjoy yourself and spend ample time with friends and family. For more holiday health and mindfulness tips, keep following our blog at Best Life Hub.