Don’t Let the Holidays Expand Your Waistline –
Avoid Holiday Weight Gain
Are you ready to fill
yourself on ham and turkey, stuffing and mashed
potatoes, pumpkin pie and eggnog!! Each holiday season
we tend to make excuses for ourselves, and why it is ok to
binge on food and overeat. Many of us often go so far as to
experience physical pain from eating.
Our stomachs stretch and
expand as a result from overeating. This can ultimately
lead to a larger stomach and the need to eat more to
feel full. This can turn into a vicious cycle as
we consume more and more food to keep from feeling
hungry. The holidays are the most common time of year for
this to occur. Becoming aware of your overeating and
following these simple methods will help us keep from
punishing our bodies and gaining weight during the
Drink a glass of water before
every meal. This can help us to feel full before we start
eating, so we do not overeat. Likewise, wear pants that are
tighter than normal which will also help you to feel
Keep your portions down to your
normal size. If you typically only eat one plate of food,
then stop yourself at one plate, and do not continue on to
seconds, thirds, etc. Just remember that there are always
leftovers you can enjoy later.
Learn to eat slower. The faster
we eat, the longer it takes our stomachs to catch up with
our mouths. Although your stomach is getting full, it does
not signal your brain that it is full until after you have
overeaten. This is often the cause of stomach cramps and
pain after a heavy meal. When we eat more slowly it gives
our body time to realize our intake and tell us to stop
eating. The food tastes good, enjoy it slowly.
Do not go to sleep after eating.
You may feel tired after eating which is natural for the
body. When our body begins to digest food it releases
hormones and chemicals that cause a reaction in the brain
that makes us sleepy. When we take a nap after eating we
allow our bodies to slow down and less of the calories are
burned off and more turn to fat. If you begin to feel tired,
take a short walk which will help get your energy back.
Continue to exercise or find
alternative ways to get physical activity. During the
holiday season we tend to sit around more than usual as we
spend time with our friends and family. Find the time to
exercise and stick with any of your routines. If you cannot
make it to the gym, take a few laps around the house, or
walk up and down the stairs a few times. Any activity is
better than none, and as little as 15 minutes a day can help
you keep from gaining weight during the holidays.
Avoid weight gain during the
holidays by following these simple tips. Not only will it
help you from needing a larger pair of pants, but it will
also help keep up your energy level. Just because Uncle Bob
eats that third slice of pie does not mean you should.