5 Tips on Avoiding Holiday Weight Gain

#1.  Modify your recipes    

 *  Replace butter with applesauce, bananas or pumpkin   

 *  Replace chocolate chips or candy with dried fruit     

*  Use plain Greek yogurt instead of cream cheese, sour cream and mayo     

*  Flavor with almond, vanilla or peppermint extract instead of butter and sugar in certain cocktails/beverages   

 *  Add cinnamon to holiday beverages to kick start your metabolism 


#2.  Prepare a healthy dish to share – It’s SO easy to overeat, BUT you have control over what you consume.  When you bring/have a healthy option, it guarantees at least 1 thing that aligns with your standards/goals


#3.  Keep meals balanced with protein – Protein promotes fullness and weight maintenance.  It also increases your metabolism and reduces your appetite.  For most, 25-30g/meal is ideal from meat, fish and plant foods like beans

#4.  Control your Stress! – I know… easier said than done right?!  Here’s a fact though – stressed people have high levels of cortisol.  Chronic high levels of this hormone cause weight gain AND food cravings.  Stress less by doing some exercise, yoga, meditation and/or deep breathing


#5.  Eat mindfully – Do not eat while distracted or multitasking (this includes regular work AND cell phone usage).  It causes overeating due to not paying attention to fullness.  Chew slowly and take a few deep breaths before you start eating your meal to create some relaxation and focus on your food

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