Wellness Tips

How Can I Avoid Weight Gain During the Holidays?

  1. If you’re going to celebrate with sweets, eat them once a day after dinner. Eating them as the last thing in the day ensures that you won’t have to worry about falling into the trap of potentially doubling up on them. Also, make what you eat worth it. Stay away from the processed packaged stuff and eat what you and your loved ones make. After all, cooking delicious things is a huge part of what makes the holidays special.

  2. Make your own condiments. Store bought, packaged condiments are hidden fat and calorie culprits but perhaps you didn’t know that making your own is very easy and quick. From dips to salad dressings, gravies to sauces, you can make them right in your kitchen.

  3. Try to eat more plant foods such as vegetables, fruits, legumes, nuts, seeds, whole grains, and plant-based proteins (i.e. tofu, tempeh, seitan) than animal-derived foods (i.e. meat, dairy, eggs). Healthily prepared plant-foods are the most nutritious as well as low in calorie and fat you can consume.

  4. Portion size, portion size, portion size. Roger? Limit yourself to one plate. Seconds and thirds can be diet killers. Start to pay attention to your internal hunger cues and try to serve yourself one portion of food, that will neither be too much nor too little. This may take a little testing, but it’s worth the investment.

  5. Substitute unhealthy ingredients with healthy ones. Try making foods with whole grain flours instead of refined white flour and use organic maple syrup instead of table or cane sugar. Use olive oil rather than butter.

  6. Reduce your meat intake in favor of fish. Try a wild cedar plank salmon, baked cod, sautéed bay scallops (which are currently in season!), or panko crusted sole.

  7. If you’re going to eat meat, choose white over dark meat without skin, and buy lean cuts (95% lean).

  8. Don’t slack on your exercise routine. Just because it’s the holidays doesn’t mean you can forgo your fitness regimen. Keep (or start) it and make sure to block out at least 150 minutes of moderate or 75 minutes of vigorous cardio per week. And don’t forget to do your strength in addition. Try to build weightlifting or toning your muscles with body weight exercises into your routine two to three times per week.

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