This will probably come as no surprise to you, but the average American gains 1 to 2 pounds during the holiday season defined as the time period between Halloween and New Years Day.
This time of year starts off with an excess of sugary candy that builds up in the house or from well-meaning office mates who bring in treats to the office. Then comes the huge Thanksgiving dinner, holiday parties, and celebrations of the December holiday you choose to follow (Christmas, Hanukkah, Kwanzaa, etc.).
But poor holiday eating is not necessarily a given. Yes, you should indulge a little in the treats of the season, but there are also other tricks of the trade that you can use to prevent adding a little extra under your belt. Dr. Dean Ornish has created a list of the 16 Steps to Healthy Holiday Eating, and Emaxhealth.com has expanded on his recommendations to make better choices.
1. If you are going to a holiday party, eat something before you go. Choose a lean protein source, as protein takes longer to digest and will keep you full a little longer. A turkey sandwich on whole wheat bread now might keep you out of the candy dish later! Another good choice is a clear-broth soup. A study once found that people who ate soup before a meal consumed about 100 fewer calories on average during the dinner.
2. When eating from a buffet or a family-style meal, start filling your plate first with the most healthful foods, such as raw vegetables, whole grains, and lean protein. You will have less room on the plate for the fried foods, creamy casseroles, and high calorie sauces. And if there is a choice, choose a smaller plate, and possibly one that contrasts in color with the foods you are choosing.
3. A fat loss review can help you construct a clear describe of what you demand to focus on to complete your fat reduction goal if you're a beginner; or serve as a reminder for those who are at an advanced or more enhance phase of their weight loss strategy. Following are seven steps that can serve as methods for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have misled people into wondering that it is the same, but most diets and weight loss programs only work by leading to a person's body to lose more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Be sure to sample some of your holiday favorites. You know - those foods that you love but dont get to eat very often. Sharing a small piece of cheesecake or pumpkin pie will satisfy the craving for these treats with fewer calories.
4. Enjoy some conversation with your meal. It may help you to eat more slowly and consequently eat less. Sip water with your meal and save the caloric beverages (ie: alcohol, egg nog, soft drinks) for after your meal has finished.
5. Speaking of alcohol, alternate alcoholic beverages with non-alcoholic, calorie-free drinks. Alcohol contributes 7 calories per gram on its own (without mixers), plus it inhibits your ability to choose more healthful foods.
6. If you are invited to bring a dish to a party, bring one that is healthful, yet tasty. Prove to your family and friends that healthy food doesnt have to be boring or bland.
7. It is very important to fit in a daily or almost-daily workout during the holiday season. Just 20 minutes of exercise can help calm a food craving and will burn a few extra calories to make up for any accidental overindulgence.
8. Also, dont forget the importance of stress reduction and a good nights sleep. Holidays are a crazy time of year, but being anxious and stressed out will cause you to eat more than you should, as will sleep deprivation.
For more information, and additional tips from Dr. Ornish on how to make healthy choices throughout the holiday season, visit www.marshealthyliving.com. There are also some terrific tips for guilt-free holiday eating on USA Today.
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