Ask ahead if you're attending a holiday party what the food will look like. If you don't feel like cooking, bring some healthy recipes. Holiday meals are usually served buffet-style so you can have many options and end up eating more than usual. Overindulging in food can increase your body's intake of calories. To avoid holiday weight gain, bring your own dish or bring a healthy dish that you can prepare in advance.
Obesity
Researchers are paying more attention now to holiday weight gain due obesity. This 1999 study measured changes in body weight between 26 healthy volunteers. Researchers followed subjects from December 18th to December 21st, and again around January 4th. The researchers observed an average increase in bodyweight of 0.9 kilograms between the two group. These results don't necessarily mean an increase in obesity. However, they do suggest that holiday weight gain may be a more common cause of weight gain.
Stress
It's likely that holiday weight gains are caused by stress. Holiday season brings with itself a multitude of responsibilities. It also triggers weight growth by increasing cortisol levels, a stress hormone. Holiday stress can lead to increased cravings for processed and sugary foods. This could make you eat more than usual. However, if you have to fulfill holiday obligations, there are strategies to help you avoid this problem. In order to avoid holiday stress, you can eat smaller portions of appetizers and desserts as well as eat healthier breakfast and snacks throughout the week. To help digest the meal, it is a good idea to wait at least 15 minutes before you get up for another helping.
Diet mentality
You can't avoid the temptation to overeat during the holidays, but you can use the right mindset to avoid holiday weight gain. There's no need to indulge in all the holiday treats. Holidays are not free for all, but you can enjoy the treats you do eat without guilt. You can avoid holiday weight gain by not thinking about your health and weight. Here are some ideas to help you enjoy yourself and lose weight without guilt.
Exercise
You can exercise to lose weight after a holiday feast. It can help you burn calories, reduce fat gain, and keep you on track with your workouts. You will feel happier and keep your mind from food. It'll be fun to spend more time with your loved ones while also burning calories. You will be more likely not to indulge in the extra treats that are offered during the holidays.
Portion control
You might consider portion control when you are on holiday. This will help you to manage your weight. By eating smaller meals and enjoying your holiday foods more slowly, you can avoid overeating and feel satisfied with your choices. To enjoy each bite, it is recommended to wait between each course for 10-20 minutes. It is best to not skip meals at holiday parties. It is a good idea to bring an appetizer to a party or a lighter dessert for your friends and family.
Stress reduction
Chronic stress may have adverse effects on the body, and can contribute to holiday weight gain. Studies have shown that chronic stress is one of the major contributors to holiday weight gain, as well as to weight gain throughout the entire year. According to a study by Mary Teruel, an assistant professor of chemical and systems biology at the Stanford University School of Medicine, people who are stressed frequently gain the most weight around the holidays. The production of fat was minimal when stress was experienced for a short time at the beginning of stressful situations. Stress produced the most fat cells after 48 hours.
FAQ
Does intermittent fasting affect my sleep?
Yes, intermittent fasting can impact your sleep. When you skip meals, your hunger hormones increase. You might wake up every night as a result.
This is why most experts recommend skipping breakfast. Instead, experts suggest eating a light snack just before bed.
If you still wake up hungry after this snack, you can consume a small meal just before going to bed.
Overeating is not a good idea. If you do, you will gain weight rather than losing it.
What's the difference between intermittent fasting versus calorie restriction
Calorie restriction refers to eating less than what your body requires. Intermittent fasting, on the other hand, doesn't restrict calories. Instead, the emphasis is on eating fewer calories each day.
Intermittent fasting works better because it allows for you to enjoy your favorite foods without feeling guilty.
Both methods have pros and cons. Decide which one you prefer.
What is the best exercise for weight loss?
Many factors influence how much exercise is needed to lose weight, such as age, gender, body size, and weight. However, the majority of people require at least 30 minutes of moderate exercise five days a week.
The American College of Sports Medicine recommends 150-minutes of moderately intense aerobic activity every week. It should be spread over three separate days.
If you are trying to lose 10 pounds, 300 minutes of moderate intensity exercise per week is a good goal. This includes activities such swimming laps (brisk walking), biking, dancing and playing tennis.
You can start out by doing 20 minutes of intense activity three times a week. That could include activities like lifting weights, sprints, jumping rope, or fast walking.
Aerobic exercise is a great way to burn calories and build muscle mass. Muscle burns more calories per calorie than fat. You may be able to achieve your goal quicker by building muscle and losing fat.
How to make an exercise plan?
The first step is to create a routine for yourself. It's important to have a plan for each day. This helps to plan ahead and avoid procrastination.
A second important thing to do is ensure you have lots of variety when it comes to your exercise routine. You don't want your exercise to be monotonous.
It is important to track your progress. It's important to see how much weight you have lost or gained over time.
You can lose weight quickly if you do not gain weight. It's harder to stay motivated if you gain too many pounds.
Find a healthy balance between losing weight and gaining weight. If you are unhappy about where you are, it will make you less likely to exercise.
Statistics
- According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner's Pilates class or 168 calories at an advanced class of the same duration (26). (healthline.com)
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5). (healthline.com)
- One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source (healthline.com)
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5). (healthline.com)
External Links
How To
9 ways to naturally lose weight
The number one problem that people face is losing weight. If you're constantly trying to lose weight, it can be very difficult to live a healthy life. While you can lose weight through diet and exercise, it is not permanent.
Today I will share some natural ways to lose weight without any side effects. Let's start!
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Lemon Water Drinking lemon water helps to flush out toxins from your body. This drink helps to detoxify your body and gives you energy throughout the day. This drink can help you lose weight.
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Increase your intake of vegetables. Vegetables are full of fiber, vitamins, nutrients, antioxidants and other nutrients that are crucial for our health. Vegetables also give us a feeling full. Eating vegetables can help you lose weight.
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Increase Protein Intake. Protein is an important nutrient, which plays an important role building muscles. A high-protein diet will help you gain lean muscle mass and reduce your weight.
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Green tea is a good choice. Green tea has caffeine, which lowers appetite and speeds up metabolism. Research has shown that caffeine can increase thermogenesis, or the process by which heat is created. Thermogenesis is the reason why coffee drinkers tend to have lower levels of fat compared to non-coffee drinkers.
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Take Cold Showers. Cold showers can help you lose more calories. Research shows that cold showers can burn up to half as many calories as warm ones.
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Avoid Alcohol. Alcohol is known to be a stimulant, which can lead you to overeating. If you consume alcohol frequently, then you will gain weight easily.
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Cardio exercise is a good idea. Cardiovascular exercise is known to be effective in reducing weight. It improves blood circulation, energy levels, and keeps people fit. You can run, walk, swim or cycle.
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Avoid skipping meals You can control hunger pangs by eating small meals throughout the day, rather than three large meals. Avoiding meals can lead to fatigue and a lack of concentration.
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Reduce Sugar Consumption. Sugar is addictive and can negatively impact your mood. Sugar may give you a temporary boost in energy, but sugar can cause you to feel tired and sluggish.