Family gatherings, social events, vacations, work-related dinner parties – they all mean one thing: good food. For those of us trying to watch our weight, however, this time of year proves to be particularly difficult. Surveys show that, on average, an individual is likely to put on five to seven pounds over the course of the holiday season. It certainly doesn’t help that the weather tends to keep people indoors either.
So what if our goal is to avoid packing on a few extra pounds over Christmas break? Is it possible to avoid the weight gains, even with family and friends encouraging you to eat perhaps a little more than your fair share? Absolutely! We’ll go over some simple methods below.
The most obvious approach is to just eat less. But if you’re reading this article, there’s a good chance you already tried that, perhaps not with the best success. We tend to focus less on just how much we’re putting on our plate when we’re in good company. Unless you make a conscious effort to eat smaller servings, this simply won’t work for you – especially if someone else is serving the food! We know those crescent rolls are good, but instead of eating two for lunch you can eat one now and warm the other one up for dinner later. Spreading out food is a good way of lowering the total amount of calories you’re getting a day.
The signal that indicates we’re full doesn’t flip on immediately. It takes time for leptin, a hormone/neurotransmitter, to tell our brain when we’ve had enough to eat, and the faster we eat the less time our bodies have to assess just how full we are. Have you ever eaten a big Christmas dinner and felt like you were sick and bloated? This is the work of peptide tyrosine, a hormone that tells us we’ve had too much food and need to stop. With proper pacing we can avoid a lot of these negative side effects while still being able to enjoy delicious holiday meals.
Ease up on the gravy. Cut that slice of pumpkin pie in half and split the calories over a couple of days. Consider eating the bread roll without so much butter, and if gluten intolerance has taught us anything, it might be better to forego the roll altogether. A good balance of meats and greens is ideal; the unhealthier options shouldn’t take up more than 20% of your plate at any given time.
Drink Dr. Willard’s
Holiday meals are an abundance of various vitamins and nutrients we need to function on a daily basis. Unfortunately, we’ve discovered that our bodies aren’t the most efficient when it comes to actually absorbing these nutrients. Because we absorb less, we often turn to vitamin and mineral supplements to fill those gaps in our diet, but it turns out we don’t absorb supplements very well either. The next logical question to ask is what can we do then to better utilize the stuff we get from food, and the answer is Dr. Willard’s Water. Dr. Willard’s is a “catalyst altered water”, which means the structure of the water has been changed in a natural way that makes it both more reactive and more efficient at transporting nutrients through the bloodstream. Every piece of food you eat, every vitamin you take becomes fully utilized by the body. Testing has shown that subjects drinking Dr. Willard’s Water have little to no undigested nutrients in their urine or feces, which means a much greater percentage has been absorbed by the body. What does this mean for you and me? It’s simple – we can get more nutrients from less food, helping us avoid those holiday weight gains. It’s easy to start using Dr. Willard’s Water too. Add it to your water, tea, or any non-carbonated beverage and drink 4-8 glasses a day.
Ever heard of the phrase, “don’t go shopping on an empty stomach?” The same applies to dinners you get invited to over the holidays. If you arrive with a grumbling stomach you’re more likely to make poor decisions when it comes to types of food, portion sizes, etc. Try snacking on healthy food items like granola bars or celery before arriving – you won’t be persuaded by the intent of hunger, and you’ll probably eat less too.
Matching calorie intake with an equal amount of exercise is a surefire way to minimize the impact holiday meals can have on your weight. If you eat a big meal, be prepared for the cardio you’re going to perform the next day. This method is a win/win because if you don’t like to work out, you’re going to be conscious of the size of your next meal knowing you have to burn those calories off in the future. On one hand, you exercise. On the other, you eat less and avoid putting on weight. Ideally you achieve a mixture of both, but it’s still a win either way.