How Much Weight Gains For One To 2 Years Old 5 Holiday Weight Loss Tips & Their Reality Checks

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5 Holiday Weight Loss Tips & Their Reality Checks

Do you find it almost impossible to stay conscious and self-conscious about your weight and nutrition during the holidays? Of course yes. More than half of all Americans are overweight: You’re not alone.

But a new government study might give you a glimmer of hope: The study shows that Americans only gain about one pound over the holidays. The study found that participants were affected by two main factors during the holidays: their level of hunger and their level of activity. In other words: Those who reported being less active or hungrier over the holidays had the most weight gain.

So common sense says: If you can only focus on these two things, you’ll probably win your personal holiday weight loss battle. At the very least, you’ll win by not adding more weight to what’s already waiting to be dropped.

“An ounce of prevention is worth a pound of weight gain,” says Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University in St. Louis, MO. “Preventing weight gain is much easier and better than actually gaining weight and then trying to lose it again.”

So the answer seems simple: Eat less and exercise more. Of course, the reality of implementation is much more difficult.

The good news is that most people overestimate how much weight they put on over the holidays. Less than 10% gain 5 pounds or more.

The bad news is: A small amount of weight gain is never lost. One pound of weight gain is a pretty small amount, but because it usually doesn’t come back on: The weight adds up over time—to obesity.

Now, we all know that there are tons of tips about this time of year to help keep us from putting on an extra pound or two during the holidays. Unfortunately, what is usually not talked about is: The reality of everyday holiday stress and situations. Let’s explore the tips… along with their reality checks… in depth:

Weight Loss Tip 1: Stay active. The best thing you can do is try to stick to your regular schedule and routine.

Holiday Reality Check: It’s pretty hard to have a decent routine during the busy months of November and December. Busy people tend to sacrifice yoga classes, long walks, and gym visits because they need time for extra things like decorating the house, cooking, cleaning before visitors get there, and of course: shopping.

The good news: Walking around the mall and stores is great exercise, as is cleaning the house. Besides these activities, decorating can also be quite intense: you climb up and down to hang things; lifting, dragging and removing boxes from the warehouse; bending, twisting and turning to get everything looking right. So don’t beat yourself up about not getting to the gym… you’ve got plenty of activity and every little bit helps!

Weight loss Tip 2: Don’t starve yourself too much. If you’re going to a party and you’re hungry, everything will look even more fabulous than normal. And of course, you’ll eat a lot more because of it. Try to start each day with a good, solid breakfast – especially something with protein. And when you’re at a party, try to eat some vegetables to keep you feeling full. These two things will help you keep your hunger under control and in turn will help you refrain from “gobbling up” anything you see just because you’re hungry.

Holiday Reality Check: We’re all very busy during the holidays, and it’s not always possible to remember to eat—let alone eat well—especially in the morning when we may have overslept and are now late for everything. And eating healthy at a party isn’t always possible either: Not everyone in this country serves up vegetable platters, salads or fruit bowls. Sometimes the only things on the site are junk: chips, candies, and cookies.

Here’s a suggestion: Try bringing your own veggie plate to a party where you know it won’t be available. A quick and easy way to do this is to simply buy a bag or two of pre-chopped greens and some ranch salad dressing. Or have a good meal before you go to a party. Don’t overdo anything, but don’t make it a light snack either. Eating first will help you “bite off” the worst of the holiday treats on offer.

Weight Loss Tip 3: Stay away from food. Literally. Just don’t go anywhere near the buffet table, appetizers, or treats… and you’ll be fine.

Holiday Reality Check: In most cases, food is everywhere. And even if it’s not right in front of your face, you can definitely feel it! Trying to just “stay away” is pretty unrealistic – and for some of us it can feel like torture. And for most people: When you can’t have something, you want it even more. So if you try to stay away from food, it will most likely cause you to overeat even worse than you would otherwise.

Try this instead: Allow yourself what you want. But with a catch. First: Take only half the amount you would normally take. And take only one meal. Eat it and enjoy it guilt free. Then wait a full 20-30 minutes before you get anything else. Then repeat the process: One item, half the portion size you normally would, enjoy it guilt-free, then wait until you have something else.

When you allow yourself to eat, you let go of the “I can’t have it (and therefore I’m more determined to have it)” mentality, allowing you to enjoy good food and the holidays without beating yourself up. This is healthy and can help tremendously with how you view food and eating in general. Taking just half will help you not take in as many calories, fat, sugar, or other bad things that you usually avoid. And then waiting 20-30 minutes before getting something else will help your body realize when it’s had enough… or too much. So you’re much less likely to overdo things and feel physically awful later.

Weight Loss Tip 4: Wear clothes that will fit you slightly. This should help you feel full faster and prevent you from eating too much food.

Holiday Reality Check: We want to wear looser clothes because we’re looking forward to eating all that great food! Yes, wearing something tight can help keep us from going back for a second helping of potatoes…or it could ruin a favorite outfit.

Ultimately, how you approach this tip is entirely up to you. Make up your mind and be happy with it.

Weight Loss Tip 5: Keep your portions small. Try to load up on salad and vegetables and only take small amounts of anything else.

Holiday Reality Check: Taking just a “bite” amount of anything will put you in the aforementioned state of mind where you don’t have it. You’ll feel like you can’t have something, and you’ll want it all the more.

Instead, try the tip above: Take half the size you normally would. Trying to have just a bit of pie will whet your appetite for more, but having a whole piece is a bit overboard – especially if you have 5 different pies to sample. So try real swatching instead: Cut a piece to half its normal size. This allows you to have a “whole slice” and more than a few small bites. Then wait about 20 minutes before going and trying another pie. Even if you end up eating a bit of all 5 pies, by having half a slice of each you will drastically reduce the calories, carbs and sugars compared to what you would have with whole slices. And you’ll still feel stuffed and satiated instead of depleted and angry.

So there you have it: 5 different common weight loss and eating tips, followed by a reality check for each, and a suggested compromise that should help you enjoy the holidays to the fullest without depriving yourself of the great food we all seem to be. hand over

Whatever you decide to do, remember that you have a very happy holiday indeed!

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