Theramotion’s 5 Best Tips to Avoid Holiday Weight Gain!
With the holidays around the corner, many of us are well aware that the word ‘diet’ goes away for over the one month period. According to a recent study published by the New England Journal of Medicine, the average American gains approximately 0.4% of their body weight over the holidays, and about 0.2% of their body weight over the Thanksgiving holiday. That means, if for example, a 150-pound woman were to gain those exact percentages, she would gain 9 pounds over the 6-week season!
And, as we know, with weight gain comes health issues. The health risks that can arise due to weight gain are, but are not limited to, the following:
* High blood pressure
* Reduced blood circulation
* High cholesterol
* Heart attack
Fortunately, Theramotion has compiled an easy-to-follow guide to avoiding this dreaded holiday weight gain!
Below are some steps to take to stay healthy and still enjoy this upcoming holiday season:
One of the most seemingly obvious precautions to take in order to prevent weight gain is, you guessed it, portion control. By limiting our food intake we allow ourselves to still enjoy the foods we love but to an extent. A wise individual once said: “Everything in moderation, including moderation”!
Sleep deprivation is one of the silent factors in contributing to weight gain. Sleep deprivation has been linked to increased appetite and lower metabolism levels. Ensure that you get those proper 7-8 hours of sleep per night!
Eat foods high in fiber
Fiber is a necessary nutrient that helps our bodies get full, in a healthy and natural manner. Eating and consuming foods that are high in fiber reduce an individual’s total caloric intake, minimizing weight gain. Examples of foods that are high in fiber include fruits, beans, nuts, whole grains, and leafy greens.
Exercise with the family
Instead of watching the same old holiday movie, take a brisk 20-minute family walk. Doing a physical activity in a group setting, particularly with loved ones such as family members, a significant other, or close friends can boost morale and metabolism before the big meal (s).
There are also many competitive runs in the days between Thanksgiving and Christmas, such as a Turkey run. Get out there and make it a fun and healthy holiday!
Cut down on drinks
This rule especially applies to any alcoholic beverages. Try and stick to water as best as you can: it’s no calories, necessary, and will help you feel full quicker!
Alcohol will dehydrate you and has a high caloric intake due to the sugars and other artificial flavorings found in the beverages, otherwise known as empty calories.
Wishing everyone a healthy and safe holiday season! If you would like to learn more about Theramotion’s work with patients, please contact us at 718-279-9800. Additionally, you can fill out contact information on our Contact Us page and we will get back to you.