In this podcast, I share 5 tips on how to prevent overeating and avoid holiday weight gain. The average person gains one and a half pounds during the holidays. People who struggle to manage weight, tend to gain even more. And, studies show that people tend not to lose this weight, which easily can add up over the years.
These tips are based on proven scientific methods and help you stop holiday weight gain and avoid adding holiday pounds. These points are directed at raising awareness of what you're eating and paying attention and preparing for what stimulates overeating.
These proven tips to stop holiday weight gain include:
1. Eat something light before you go and drink a full glass of water. Avoid being famished as that triggers overeating.
2. Graze and eat slowly. It’s okay to enjoy holiday treats, but instead of taking large portions, enjoy a sampler plate. Eat slowly and pace yourself. With drinks, enjoy a glass of water between each alcoholic beverage. Not only will this help you drink less, it also ensures that you won’t become dehydrated, as alcohol can be a diuretic.
3. Eat mindfully. Taste, smell, experience the flavors, textures and dimensions of every bite. Explore the flavors and share what you’re experiencing with others. Savor all the holiday treats.
4. Learn how to politely say no to more. No one wants to offend a hospitable host. At the same time, you don’t want to overeat. Practice what you will say to express your appreciation for the abundance of tasty treats, but stick firm to your own personal limits and eat each bite with intention.
5. Know your triggers for overeating. We each have triggers for overeating behaviors that may come from the context or be rooted in emotional memories. If you prepare beforehand, you can avoid being triggered into overeating.
This is part of my Happy Healthy Holidays Playlist that includes How to be 10 Tips to Avoid Holiday Stress, How to Stay Fit During the Holidays, How to Boost Holiday Joy and a Guided Meditation to Increase Holiday Spirit.
To read studies related to Holiday weight gain, go to:
Effect of the Holiday Season on Weight Gain: Narrative Review
https://www.ncbi.nlm.nih.gov/pmc/arti...
http://www.sciencedirect.com/science/...
2014 study University of Wisconsin, Nutrition Sciences
Shirley, a graduate of Stanford University, Harvard University and Georgetown University, is a health educator who worked at Stanford University School of Medicine in the Prevention Research Center for 15 years. Like Shirley’s channel? Subscribe! (click on green SA dot on video) or go to http://bit.ly/2t7Mj5m
Shirley posts new podcasts each week featuring a mindful moment - how to master stress and create calm focus for abundant health. Please leave comments or requests for tips to help you with your biggest challenges to reach your wellness and happiness goals.
Email me at [email protected]
Follow me here too: Instagram: https://www.instagram.com/shirleyarcher/ Twitter: https://twitter.com/shirleyarcher Pinterest: https://www.pinterest.com/shirley_arc... Tumblr: http://shirleyarcher.tumblr.com/
Shirley Archer is a mindfulness and lifestyle coach, a best-selling author of health and fitness books, and an award-winning trainer who helps busy, hard-working people who want to feel younger, healthier and happier, naturally.
