5 Mistakes to Avoid During the Holiday Season
The holiday parties are in full force, and while this season is a great time to celebrate, the holidays are not an excuse to throw healthy resolutions out the window and eat whatever you want! Rock your party and not the scale this holiday season!
1. MISTAKE: Stuffing Yourself or Starving Yourself A holiday party or family gathering does not give you permission to snack for hours on end just because there is a vast spread of food available. You also shouldn’t do the complete opposite and starve yourself, only to eat everything in your fridge when you get home. Solution: Be mindful of your appetite and plan ahead to save yourself from these horribly unhealthy habits. Whether you are holiday shopping all day or traveling a lot, it’s always a good idea to carry healthy snacks in your car or handbag and eat balanced mini meals throughout the day. If you’re planning to attend a party, do not subject your stomach to unnecessary temptation. Eat a healthy snack before you go so you won’t feel the urge to devour everything in sight!
2. MISTAKE: Not Drinking Enough Water It’s never healthy to overdo it on the holiday cocktails and forget about water. Sweeteners, juices, and syrups can pack 800 calories in one drink! Plus, when you eat sugar on an empty stomach and then drink alcohol, it wreaks havoc on your body and will just make you crave more sugar.
Solution: Drink one 8oz glass of water before each meal and one 4oz glass between each alcoholic drink to pace yourself and lose weight! *Fun Fact: A 2010 study in the journal Obesity found that adults who drank two cups (8oz) of water before their meals ate 200 calories less than those who do not drink before meals.
3. MISTAKE: Taking the "All or Nothing" Approach or Beating Yourself Up It’s not about perfection, it’s about progress. Its not beneficial to feel defeated if you take a step backwards in your fitness or nutrition regimen. Blaming yourself or dwelling on little slip ups is not healthy.
Solution: Cut yourself some slack and don’t assume you should give up because you ate too much during one party or missed a workout. Take a deep breath and don’t stress. The more you remain flexible and focus on progress instead of perfection, the more fun you will have! Stay on the lookout for healthier options, but don’t forget to have fun! Seize the moments. Small opportunities to fit in exercise cumulatively make a huge difference. Fitting in a workout will alleviate stress and make you feel better! Whether it's 30 seconds of squats, two minutes of jumping rope, or a seven minute workout, every little bit counts!
4. MISTAKE: Not Getting Enough Sleep Not getting enough sleep can decrease the number of calories your body burns while at rest. As few as two sleepless nights can mess with your metabolism by increasing ghrelin, a hormone that stimulates hunger, and decreasing leptin, a hormone that tells you to stop eating. Sleep debt also increases your resistance to insulin, interfering with how your metabolism processes fat. Solution: Get your ZZZZs and Here are a few steps how: • Pay Attention to What you Eat and drink before bed Limit your caffeine intake. The stimulating effects can take hours to wear off and can wreak havoc on quality sleep. Limit Alcohol as well, which can cause a disruption in sleep. Lastly, do not go to bed hungry or stuffed. • Get Comfortable. Create a room that is ideal for sleeping; cool, dark and quiet. Select the right bedding and pillow to create better sleep. • Create a ritual This might include a warm bath or shower, listening to soft music, or reading a book. But make sure you turn off the electronics, and smart phones, as research suggests they interfere with sleep.
5. MISTAKE: Engaging in Negative Conversation Harping on bad news or having strong opposite political opinions isn’t good for you or your holiday party companions! Negative conversation can dampen spirits, put you in a bad mood and can lead to careless overeating. Solution: Choose your conversations wisely. If you feel a conversation shift toward an upsetting topic, think of how you can change the subject, or better yet, excuse yourself by saying that you have to go say hello to a friend you have not seen in a long time! Talk health, happiness, and prosperity to everyone you meet. Or give someone a compliment. When you make others feel good, you feel good. When you feel good, you will be better at taking care of yourself.
If you missed Lisa’s News Channel 8 segment, Watch it here!
Other Healthy Holiday Tips to Avoid Gaining Weight
• Use a small plate or dish whenever possible. Your brain will think you are getting more food, and it will help you practice portion control. • Eat your once-a-year favorite treats in moderation. You don’t have to skip your holiday traditions, just remember to take smaller portions and eat a mini meal of vegetables and protein first so you are satiated by healthy food before you dive in to the indulgences. • Stay active at your parties. Mingle & dance. Do your best not to sit. The more you move, the more calories you burn. • Find an affirmation or positive word to say and carry with you daily to keep your spirits up and to be present. • Make a gratitude list everyday. Keep the list in your head or on paper. Be grateful of the things you have, instead of what you don’t • Fit in a workout, even if 7 Minutes! • Meditate to rewire your brains pathways and create opportunities to do this entire list above! Remember that every little bit of exercise and eating well counts! Contact Lisa for more tips or a individualized and customized nutrition and fitness program!
Cheers to health & happiness!
