Holidays can be challenging for people who are trying to lose weight. Many Americans gain an average of one pound starting from mid-November to mid-January. This may not seem like a lot, but most people don’t lose this extra weight. And for some, it can totally throw off their health and fitness goals.
Dr. K. Robert Williams and the team at New Life Center for Bariatric Surgery in Knoxville, TN offer these helpful tips to help you stay healthy during this holiday season:
Tip #1: Stay active
A more sedentary lifestyle, which often happens during the winter months, is one of the big contributors of unnecessary weight gain. One thing you can do to keep weight gain at bay is to continually stay active, even with family gatherings.
You can go for walks or play fun games around the yard – almost anything that will keep you up and moving! Staying active can also help keep your mind off food.
Tip #2: Be smart with your snack choices
With cookies and other treats being passed around, you can easily consume more calories than you need in a day.
You can combat this by keeping them out of sight. That simply means not keeping a box of treats at home. If someone hands you a dozen cookies, try one and share the rest with your friends or family. This way, you are not really depriving yourself, but you’re also not
It’s also always a smart idea to keep healthier snacks with you in case you get hungry. These snacks could include a piece of fruit, nuts, a protein bar, etc.
Tip #3: Watch your portions
Weight gain around the holidays is often a result of less physical activity while consuming more calories than you need. You can combat this by watching your portions (how much you’re eating).
The trick here is to fill half of your plate with vegetables and high-fiber foods, a quarter of it with protein, and save the remaining quarter for simple carbs and/or a treat.
Tip #4: Eat mindfully
Studies have shown that those who multi-task while they eat tend to eat more than those who don’t. So maybe it’s time to start practicing mindful eating.
Eat small bites, chew it well, and don’t forget to take breaks to talk to everyone else at the dining room table. After all, it’s what the holiday gatherings are all about.
Tip #5: Get enough rest and sleep
We all know the holidays can be stressful in many different ways. Unfortunately, stress and lack of sleep often leads to weight gain.
Try to mitigate your stress by writing down and organizing the things you need to do, saying ‘No’ to things that overcommit your time, and by taking time to meditate or relax so you don’t get overwhelmed. All of these things can help to relieve your holiday-related stress. Getting good sleep can also make a huge difference. Try to keep a healthy bedtime routine, and cut off your screen time an hour before you hit the sack.
All of these tips can help you have a healthy and happy holiday season.
If you’re struggling to lose weight through conventional means, bariatric surgery may help. Our very first step at New Life Center for Bariatric Surgery is watching our FREE online information seminar. Our seminar will give you all the information you need about weight loss surgery from our surgeon, Dr. K. Robert Williams. You can register to view our bariatric video here
Questions? Call the New LIfe team at at (865) 694-9676.
New Life Center for Bariatric Surgery is part of Premier Surgical Bariatrics in Knoxville, Tennessee. New Life is affiliated with the Parkwest Center for Bariatric Surgery, part of Covenant Health Bariatric Services.