The holidays are a time when family and friends gather to enjoy one another's company — and eat! Delicious meals, bountiful buffets, cookie swaps, holiday parties… it's no surprise that maintaining a healthy weight can present much more challenges in the course of the holidays than the remainder of the 12 months. Each 12 months, on average, we gain a small amount of weight (a couple of pound per 12 months). According to some researchmost of his weight is gained in the course of the holiday season.
The study suggests you. can do Control holiday weight gain.
Does this mean we wish to see a much bigger number once we step on the dimensions in January? Or can we stop gaining weight at the top of the 12 months?
Oh the study Published in BMJ Tried to seek out out. Researchers examined the effectiveness of a brief (4 to eight week) behavioral intervention to forestall weight gain in the course of the Christmas holidays. Researchers randomized 272 adults into certainly one of two groups. The intervention group was given a behavioral intervention geared toward increasing their adherence to food and beverage consumption. The intervention included three components: encouraging participants to weigh themselves repeatedly and to record their weight; providing specific weight management strategies; and providing information on how much physical activity could be required to burn the calories consumed in typical holiday foods and drinks. The control group received details about healthy living.
Results showed that the intervention group lost a mean of 0.3 kilos, while the control group gained 0.8 kilos. It may not seem to be much, but research shows that weight gain doesn't completely decrease within the months after the vacations. Although the annual gain is small, it will possibly add as much as 10 kilos over 10 years.
10 Important Tips for Weight Management
Study participants within the intervention group were encouraged to follow these 10 suggestions to assist prevent weight gain:
- Maintain your eating routine. Try to eat around the identical time every day.
- Go low fat. Choose low-fat foods when possible.
- Walk away from the load. Aim for 10,000 steps every day.
- Pack a healthy snack. Choose fresh fruit or low-calorie yogurt as an alternative of chocolate or chips.
- Look on the labels. Check food labels for fat and sugar content.
- Be careful along with your portion. Don't pile food in your plate, and think twice before helping yourself.
- Get up in your feet. Stand for 10 minutes every hour.
- Think about your drinks. Choose water or calorie-free drinks, and limit alcohol.
- Pay attention to your food. Slow down, and don't eat in front of the TV or on the go.
- Don't forget your 5 days. Eat no less than five servings of vegetables and fruit every day.
How many activities will it take to burn this egg?
Physical activity—or no less than understanding how much physical activity is required to burn calories, and possibly considering that information when making selections about what to eat—also prevented weight gain. I played my part. In the study, researchers provided the intervention group with a chart showing the approximate amount of activity it will take to burn off the calories present in a given amount of festive food. For example, it takes about 12 minutes of walking or six minutes of running to burn the calories in five pigs in a blanket, and about eight minutes or 4 minutes of running to burn the calories in 5 tablespoons. of gravy.
More strategies to forestall holiday weight gain
Here are some more tricks to allow you to keep your weight under control without neglecting holiday traditions.
- Mark all the vacation events you'll be attending in your calendar so that you remember to plan ahead. If you don't have food at home, eat lighter the day of the event to balance out the additional calories you devour on the party. If the event is within the evening, have a healthy breakfast and a satisfying lunch, with a light-weight snack before the event to avoid overeating later.
- If you're a bunch and have trouble tasting food while cooking, try chewing sugar-free gum whilst you cook, or have a small snack before you begin cooking. Serve loads of raw vegetables and yogurt-based dips to begin the event, and fresh fruit to complete. After eating, send leftovers home with family and friends.
- The workplace will be dangerous in the course of the holidays. Holiday lunches and office parties could make it difficult for even essentially the most health-conscious worker to make smart selections. If the team goes out for a special holiday lunch, select low-calorie items and go light for dinner that evening. Move holiday cookies and candies to a heavy-traffic area to spread the treats around.
- Start recent traditions that don't revolve around food. For example, attend a vacation concert or show, or take a drive or walk to see the vacation lights. Instead of meeting for a peppermint mocha latte, meet up with a friend during a yoga or Zumba class.
Preventing weight gain in the course of the holidays is usually a challenge. But it is feasible!