Top,Diet,Tactics,Prevent,Dread health 5 Top Diet Tactics to Prevent Dreaded Holiday Weight Gain
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Dinners, desserts, parties, meetings, errands the season isfull of hustle and bustle. Staying trueto a healthy eating plan will be a huge challenge for most, so here are sometried and true methods to keep the holiday weight gain at bay. 1.) Do NOT Fast in Preparation for a Big Meal or HolidayFeast Fasting in preparation for a free meal will not only lead to overeating,but worse: overeating foods that are extremely high in sugar, fat, or both! Yourbody is a survival mechanism. If it hasnt had food in a while, it anticipatesa food shortage and your metabolism will start to slow down. This means thatthe next time that you eat your body will use as much of the incoming food aspossible to store as body fat (survival energy) in anticipation that it wontsee food again for another long period of time. (Little does your body know youplan on attending another holiday dinner feast the following night too). So doyourself and your body a favor by eating every two to four hours as younormally should to prevent yourself from becoming a ravenous, fat-storing machinethis holiday season! 2.) Do NOT Stuff YourselfInto A Food Coma Eat until the point of satisfaction, not discomfort. Remember this:binge eating is not the habit of lean individuals. It is imperative tounderstand that that holiday meals are not a ticket to eat as much as you canin as little time as possible. However, listen to your body and make sure toenjoy the foods you are craving in moderation and only eat when you are hungry. 3.) Eat a High-Fiber, Protein-Rich Meal (with Water) An Hour Before a Holiday Event A meal high in fiber and protein before feasting at the family dinnertable will help prevent overeating by making you feel more full, which in turn willmean less empty calories you take in during the ensuing feast. My favoritestrategy is to drink a protein shake with an added fiber and healthy fats (e.g.2-4 Tbsp. flax meal) and 1 liter of water before such a meal. This will do wonders to keep me feelingcomfortable (not starving) upon arriving to the party. Think of this aspreventing a midsection disaster. 4.) Never Eat Junk Food for Breakfast or Before Bed Eating a highly refined carbohydrate meal first thing in the morningwill make your blood sugar levels go crazy for the rest of the day resulting ingreater junk food cravings and uncontrollable hunger. On the other hand, eatinga big meal before bed will result in a bunch of unused energy that will bestored as body fat and you very well may have trouble sleeping with all of thatextra food volume in your stomach! Guess where all those empty calories will bestored? You guessed youll have toloosen the belt a bit if you keep up that nasty habit. 5.) Avoid Eating Meals that are High in Both Fat and Carbohydrates The absolute worst thing that you can do is to eat a meal that is highin both fat and carbs. The high amount of carbs will lead to a rapid increasein blood sugar levels and thus large increases in the potent fat-storinghormone insulin. The dramatic amount of fat grams will lead to a large increasein free fatty acids in your bloodstream. Since insulin is already present inlarge amounts (in the average person), in addition to there being a largeamount of free fatty acids now available in your blood, the stage is set forall those free fatty acids to be gobbled up and stored by your fat cells. Thisis the equivalent of becoming the next Goodyear blimp, so it is imperative touse caution at your holiday meals when it comes to combining fat (particularlysaturated and trans fats) and carbs (particularly starches and refined sugars).In general, it is best to choose one over the other. But since most peoplecrave carbs during meal like this, it is essential to keep the fat low at thismeal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with wholegrain pasta. Want pizza? Order thin crust whole grain crust and fat-freecheese. You could even make your own to ensure nutritional value. Want mashedpotatoes? Pass on the gravy and go easy on the butter. These small changes canliterally save you hundreds, even thousands of calories, and more importantlywill prevent your holiday feasts from creating the optimal fat-storingenvironment that will set you back from achieving your health and fitness goalsin the coming year.
Top,Diet,Tactics,Prevent,Dread