“Getting back to your pre-holiday weight doesn’t have to be a struggle,” she said.
Regardless of how we celebrate the holiday season, most of us are thrown off our usual routine in one way or another. For many of us, travel, big meals, parties and readily available treats mean putting our sensible eating habits on hold. But there’s nothing wrong with indulging a little during the holidays. In fact, the social aspect of sharing the season with loved ones helps keep us healthy.
Once the holidays are over, however, resolutions to lose that holiday weight abound. Here are a few sensible tips for a fresh start to the new year. You may even lose a few pounds, too!
Resume your Routine
After the hectic holidays, it can be a relief to return to a consistent routine. But keep in mind that a successful routine requires a little planning. “Creating a predictable routine around your eating and exercise habits – and sticking with it – is the best way to manage weight,” said Dr. Jennifer Goddard, a family practitioner with Dignity Health Yavapai Medical Group.
Take some time, perhaps at the beginning of each week, to plan your meals and snacks so that you can shop for any ingredients you may need ahead of time. In addition, set regular mealtimes as much as possible. “That way, you can reduce the urge to grab whatever might be handy, which often turns out to be a less-than-healthy option,” Goddard said.
“Add some exercise time to your routine as well,” Goddard continued. “Even short, daily walks or home workouts will boost your metabolism and help you burn extra calories.”
The World Health Organization suggests at least 150 minutes of moderate-intensity exercise per week to maintain a healthy weight.
Factor in Fiber
Goddard says that a balanced diet, including fiber-rich foods, like vegetables, whole grains, and legumes, is essential for weight management. “Fiber-rich foods help you feel full longer, which can help reduce overall calorie intake,” she said.
Prioritize Protein
Lean protein, including lean meat, fish, chicken or turkey breast, egg whites, beans, lentils, Greek yogurt and tofu, is another essential element to include in your meal planning. “Protein helps us maintain muscle while losing fat,” explained Goddard. “It also helps control our appetite and provides us energy to stay alert and active throughout the day.”
Mind Your Portions
Holiday meals are known for generous plates of rich foods. However, once the new year rolls around and you return to a healthy routine, remember to be aware of your portion sizes to avoid consuming more calories than your body needs. A useful trick is to use smaller plates when serving your meals.
Drink Up
The Centers for Disease Control and Prevention recommends drinking plenty of fluids throughout the day to “stay hydrated and support overall health.” In addition, staying hydrated can help with weight loss by controlling hunger, supporting digestion and even giving your metabolism a slight boost. Recommendations vary, so ask your health care provider about the right amount of fluids for you.
Sleep on It
Sleep is often overlooked in weight loss plans, but it plays a critical role in our body’s ability to regulate hunger and metabolism. Harvard Health Publishing, a division of Harvard Medical School reports, “Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full. This sets people up to gain weight. By contrast, sleeping more could alter these hormones and bring them back to balance.”
Depending on your age, seven to nine hours of quality sleep per night is recommended. Ask your health care provider what he or she suggests.
Go Easy on Yourself
Most importantly, Goddard reminds us to be patient. “Getting back to your pre-holiday weight doesn’t have to be a struggle,” she said. “Remember to give yourself some time. Small, consistent changes will definitely lead to lasting results.” QCBN
By Joanne Mack Robertson
For more information about Dignity Health Yavapai Regional Medical Center and the many services it offers, including Nutrition Counseling and Diabetes Education, visit yrmc.org.
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