Holiday Season Dieting Tips!

 December Holidays are just around the corner and so are all those extra calories from candy, cookies and Christmas parties. As you already know all these extras add up, and if you’re like most Americans, you’ll put on about 10 pounds by New Year’s Day. Interestingly enough, we only put on about a pound or two of actual body fat though. Seems harmless right? Well not so much. According to the latest research at the National Institutes of Health, most Americans never lose the extra body fat that they gain during the winter holidays. Over time the extra pounds add up making holiday weight gain an important factor in adult obesity. It goes without saying that you don’t have to fall into this pattern. It is possible to enjoy holiday goodies without putting on much weight at all. I will be providing you with a number of helpful tips but just know that portion control is the most important factor in not gaining excess body fat during the holidays.
1. Choose Your Food Wisely! Research suggests that you’ll consume the largest quantity of the foods you eat first, so set yourself up for success by starting with something healthy and or low-calorie.
2. Go Easy on The Alcohol! Avoid drinking too much alcohol at holiday parties. If you drink a lot, you won’t have as much control over what you eat. If you feel out of place without a drink, try sipping water or club soda so you have something to carry like everyone else.
3. Downsize Your Plate! Downsize your plate to trick your brain into thinking you are eating more.
4. Nibble and Sip! Take smaller sips and bites to trick your brain into eating 30 percent fewer calories! Studies find that when you take nibbles, chew your food longer and eat slower, your brain thinks you’ve eaten more.
5. Never Arrive Hungry! Planning ahead can help you maintain discipline in the face of temptation. Don’t go to a party starving.
6. Pace Yourself. Spread your meals and snack out during the day and or at events. Do not gorge yourself when you first arrive at a party. In fact, try to wait an hour before you eat if possible.
7. Bring Your Own Treats. Whether you’re going to a friend’s party or an office potluck, consider bringing a low-calorie treat that you know you’ll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
8. Track Your Weight Daily! Weigh yourself daily and use that number to guide your actions! Research has shown that people who step on the scale every day and then act accordingly, either increasing their exercise or being stricter about their eating, are 82 percent less likely to regain lost weight than those who don’t weigh in as often.
Contact James O’Rourke of Survival of the Fittest at 661-713-7576 and or email: J.A.OROURKE1@gmail.com for more information regarding personal fitness training and nutritional counseling.