SELECTED PRESS RELEASE:
11/23/2011 10:29:36 AM EST
|How to Beat the Christmas Weight Gain Blues
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Christmas season is virtually upon us with all the festivities and wonderful food. Along with all the partying comes unwanted weight gain. So how does one get through this without having to buy a whole new wardrobe on Boxing Day.
The answer is good basic habits....habits not diets are the key to long term weight management.
Now..what do we mean by habits in this scenario...
Good food habits....menu planning... good food choices.
Make sure you eat 3 meals every day and snacks if needed. People who skip meals tend to get hungry and over indulge..usually on high fat foods later...sweet and/or savory.
Have at least 3 of the 4 food groups represented at each meal...this makes sure you have some protein...carbohydrate and fat...yes even fat ...at each meal to help regulate your blood sugar and stave off hunger. People tend to ignore vegetables...these are usually low fat ...packed full of vitamins..and low calorie..as well as filling. Concentrate on having enough daily vegetable servings,
and this will do wonders for your weight management efforts.
For portion size...half your plate as vegetables....then use your hand as a guide....the hand is usually an indicator of your personal size. A fist can represent the size of potato or pasta or rice..the the palm of you hand represents the meat portion.
A snack is small...just to hold you over 'til the next meal if you need one.
Drink 8 glasses of water each day...some before ech meal.
Eat slowly and enjoy your food. It takes @ 20 minutes for the brain to realize you are full...so if you are eating slowly you will notice you are getting full and stop accordingly.
Use a scale of 1-10 hunger scale for determining if you should eat and when to stop...
1...could kill for food...10 so stuffed you can't move. Never go below a 3 or over a 7...even at those special occasions....maybe an 8 here;). You will feel much better and really enjoy your food.
If you are good about your everyday eating habits..you can enjoy those holiday treats at
special occasions because you are not overindulging to any great extent.
Always, always enjoy your food..it is one of the worlds wonders to have this pleasure, and you will not feel deprived. Feeling deprived can lead to binge eating...and weight gain.
Eat everyday wisely and also choose when you are to celebrate carefully. This will help to keep those extra unwanted Christmas pounds off. Exercise will help too, but it is the everyday food choices you make that really count.
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|There is so much more to good food habits...I will do future posts as well;)|