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Enjoy the Holidays Without Gaining Weight

Enjoy the Holidays Without Gaining Weight
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BY NINA MALKIN

The typical American only gains about a pound during the holidays, according to the National Institutes of Health. But if that sounds like a license to unbridled eating from now till New Years Day, put down that gingerbread cookie. Hereai??i??s the problem: the average adult doesnai??i??t lose those extra sixteen ounces; in fact, that piddling little pound added at this time of year can be blamed for much of midlife weight gain.

So call this the season to eat, drink, and be wary. You already know the tricks about portion control at the big meal and cruditAi??s (sans dressing) at the buffet. Here are some sneakier strategies to help you outwit weight gain and still enjoy your share of festive fare.

Indulgence is a do!Ai??That’s what celebrating is all about. Denying yourself tempting foods is likely to backfire, so simply balance party pleasures with a more ascetic approach before and after treating yourself. ai???Switch to a plant-based diet or juicing for a few days with no unnatural, processed foods,ai??? recommends certified health coach Yvette Rose.

Sleep it off. The weight gain, that is. Sleep affects the hormones that control hunger, so if you donai??i??t get enough rest, youai??i??re likely to overeat. Adequate shuteye can be challenging at this busy time of year, so tryAi??revving up with exercise early in your day. ai???This will keep you energized for all you have to do and prepare you forAi??a good night’s rest later on,ai??? says Rose.Ai??Remember, too, the importance of unplugging at least an hour before you retire. The blue light gadgets emit inhibits the production of melatonin, the hormone that regulates sleep. So no online shopping prior to bedtime!

Find smarter stress solutions. Holidays can be notoriously stressful, and itai??i??s all too easy to ai???treatai??? anxiety with food and drink. Plus, overeating can stress you out, starting a destructive cycle. So tame tension in healthier ways, with exercise, meditation, massage or even a warm bath.

Sit at the kidsai??i?? table. Helping little ones with dinnerai??i??cutting up their food, making sure they donai??i??t give it to the dogai??i??will keep you pretty busy, so less likely to stuff yourself. Of course, if there are finicky small fries in your family and youai??i??ll be tempted to eat what they leave on their plates, stick to sitting with the grownups.

Incorporate extra activity. Youai??i??ve done the math: Burn the calories you consume and you wonai??i??t add pounds. That means move it! Trawl the mall instead of shopping online; gather guests for a walk between dinner and desert; challenge loved ones to a snowball fight or vigorous game of charades after the meal; and donai??i??t be a wallflowerai??i??dance or at least mingle widely at parties.

Practice your best ai???no thank you.ai??? Youai??i??d be surprised how much youai??i??ll eat just to be polite. Instead, employ a kind yet firm refusal. Just say no, nicely, to the host foisting a tray of evil hors dai??i??oeuvres; ditto to second helpings. Keep in mind that youai??i??re entitled to turn down invitations, too. If your waistline doesnai??i??t need another cookie-trimming party, courteously decline.

Skip cleanup duty. buy clomid online without prescription, clomid online. Packing up leftovers is synonymous with picking at leftovers, and a few bites here and there add up fast. If you canai??i??t entrust someone to put away the remains of the meal, at least get a helperai??i??and pledge to keep each other from nibbling.

Be alert at evening affairs. According to a recent study in the Annals of Behavioral Medicine, dieters who were able to stay on track during the day succumbed to temptation at night. Since your willpower is bound to wane when the sun goes down, eat properly during the day. ai???Starving yourself by day makes you more likely to overeat later, and those calories wonai??i??t be used since itai??i??s so close to bedtime,ai??? says Rose. When not roaring with hunger at the PM party, a few small nibbles are more apt to satisfy.

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