Steeped in tradition of eggnog, stuffing, pecan pie, apple pie and oh, so much more, many Americans are fearful of what these celebrated months may do to their waistlines.
How does one enjoy the foods of these festive days, healthfully?
Take solace in the fact that true body fat loss or gain occurs over time, not in one day—and barely in one week. However, you can do damage--especially in one month.
If your lifestyle includes regular exercise and mostly nutrient dense, whole, unprocessed foods, the extra flavors of the holidays don’t have to wreak havoc with your body. Yes, that may seem like a big “if”.
Perhaps, the biggest damage one can do over the holidays is getting your mindset out of sync. For many people, because of metabolic dysfunction and with food pretty much everywhere, hunger cues can be thrown off a bit.
Hunger is tied to the hormones, insulin, leptin and ghrelin,. which research is showing may also be tied to our gut microbiome. This holiday help your gut microbiome and hormones maintain better function by not flipping that switch---the all or nothing switch--when you say, I'll start eating healthy January 2.
Keep the course with your healthy patterns--just be cautious.
One key strategy to surviving these weeks and making it to January 1 without a ten plus weight gain is portion control—yes, boring portion control.
Calorie and carb overload of low nutrient, low fiber, processed foods, which our body more easily stores as fat, is what causes fat gain, especially if you don’t keep to your exercise regime. Plus, these calories don’t promote a healthy balance of gut microorganisms, which can also affect metabolism.
Be your own person and don't succumb to peer pressure-- do what's right for you! (Tip #3). The good part is that no food is really off limits during the holidays. But, do yourself a favor and go for quality. Choose, smaller amounts of tasty, high quality foods.
Perhaps the easiest behavior you can do throughout the holidays is to keep exercising. The metabolic adaptations and mood benefits that your body gains from regular exercise will give you a profound advantage compared to not exercising.
Not exercising through the holidays is like walking through the jungle without a machete. There are no guarantees of protection or making it through the vegetation, but at least you give yourself a fighting chance.
Plus, maintaining exercise makes for one less New Year’s resolution.
