Thanksgiving may be over a month ago now, but another holiday season is here and with it winter’s chill. Festive celebrations coupled with cold weather can make us want to sit down indoors and eat the not-so-healthy meals.
The inability to engage in physical activities combined with eating a lot often results in weight gain— a problem we deal with every year. To ensure that this does not happen, here are five tips that will help you not to gain an extra pound this season.
1. Pay Attention To Portion Sizes
It is usually the case that when holidays come, the portion size becomes a bit large. Moreover, winter makes us do the same because as the saying goes, there is no medicine for boredom, but there is food. Of course, having large quantities would contribute to weight gain.
The study done by the Advances in Nutrition revealed that individuals who take more food than necessary tend to add weight faster than those who don’t.
Thus, the best solution for avoiding weight gain is to consume the foods off small plates and be keen with the quantities of food being taken. Ensure that you stick to the recommended portion sizes, most of which are conveyed on the labels.
2. Reduce Alcohol Consumption
Many people consider the purpose to be holidays or just cold winter nights when they are with their loved ones, an ideal reason to consume alcohol. Calories in beverages exist in the same way as in the foods we consume, but we don’t often acknowledge that reality.
Apart from sweetened beverages, alcoholic drinks are also calorie-laden. Studies state that alcohol has an effect on appetite, makes one gain weight, and leads to overweight and obesity.
With regard to weight control, the best course would be to abstain from drinking alcohol.
However, if you cannot avoid it, the next best thing is to reduce its consumption as much as possible.
3. Increase Fiber Intake
Fiber is indeed a nutrient that is essential in the body since it plays a significant role in digestion and tends to suppress hunger pangs. Being full and having a good digestive system is essential in controlling one’s weight. If you are at home or visiting relatives, try to consume more fiber-rich foods.
However, there is sufficient proof showing that increasing fiber content is useful in combating obesity. It can also be a useful approach to limit portion sizes and prevent overeating.
4. Stress Management
Stress is very common, though little is done to address it. Big mistake! Ignoring stress may result in a lot of issues. Like, when you are stressed, you turn to eating junk food or making other unhealthy decisions. So, try doing something relaxing whenever stress hits.
5. Ensure You Get Sufficient Sleep
Regardless of whether it is a holiday or any other part of the year, one often gets deficient in sleep. Lack of sleep can lead to weight gain as it raises hunger hormones, resulting in an increased intake of calories. One should try to make it a routine to get 7-9 hours of sleep every night by maintaining a sleep schedule.
Conclusion
It’s easy to gain weight, but there’s plenty you can do to prevent it. Make sure you get enough sleep, watch your portion sizes, and eat foods high in fiber. Aim for a balanced diet and make regular exercise a part of your routine.