Hunger control during holidays -
Of course it is no wonder that gyms, weight loss centers, and YMCAs see a big boost in membership and attendance once January hits. But how can you prepare beforehand for holiday feasts, especially if your weight and diet tend to be connected to your emotional and mental state?
According to Susan McQuillan, MS, RDN, if you are an emotional eater, the holidays and the stress that comes with them can trigger overeating if you are not careful. If your family causes you stress and anxiety, try limiting the time you spend with them—or consider announcing a text-free day or afternoon occasionally to give yourself a break from upsetting family interactions via your smartphone.
Try planning something enjoyable after a family gathering so you have something positive to look forward to. Give yourself permission to eat anything you want, in small portions, as long as you start filling up on healthy food first.
Eat normally and have a small snack before you go to keep your hunger under control. Finally, be aware of the calories you drink.
Mixers, too, especially fruit juice and soda hello ginger ale! can add lots of extra calories and sugar to your day. Try and follow your normal routine throughout the day and when you know you will be attending a family function or a holiday gathering that will have a wide variety of scrumptious foods, mentally prepare yourself ahead of time.
She also suggests identifying a support person to help you survive the holiday season. Sometimes the simple act of slowing down and taking time for yourself can make all of the difference in the world, according to Jona Genova, a wellness expert and founder of Samadhi for Peace. So, remember to take a moment, pause, and focus on your breathing.
When you do this correctly, your stress level will immediately begin to drop and you will start to feel better again. If you have tried breathing exercises before with no luck, try these meditation resources. Here are a few ideas to help you get through the holiday season without worrying too much about gaining weight:.
Plan ahead. If you are invited to a holiday party or family gathering, bring something lightweight with you, like a raw veggie platter with a spinach and yogurt dip.
And be sure to eat from that platter first before you dig into any holiday cookies, cakes or pies. Eating quickly has been correlated repeatedly, in more than one study with excess weight gain.
Slowing down your meal pace allows your gut and brain to work together to signal fullness. Bottom line: slow eating is your friend this season. Speaking of slow eating! Savor the flavors. Inhale the aroma. Feel the texture. Notice how it makes you feel. Revel in the emotional bliss.
Practice gratitude for how this food has brought you joy and comfort. Added benefit? Are you hungry… or do you need a glass of water? Oftentimes, our brain confuses thirst for hunger.
Sounds simple, but this is a holiday portion control hack that may benefit us all far past the holiday season. Learn about clinical trials at MD Anderson and search our database for open studies.
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Choose from 12 allied health programs at School of Health Professions. Learn about our graduate medical education residency and fellowship opportunities. There is no shortage of delicious foods during the holidays — and so many opportunities to indulge! Even someone with the best of intentions for a healthy diet may find themselves throwing their plans to the wayside in favor of a heaping plate of holiday foods.
Ahead, wellness dietitian Lindsey Wohlford shares ways to feel better after overeating and tips for planning ahead for healthier holiday meals. After a big meal, it can be tempting to curl up for a nap. However, even a small amount of pre-nap movement can have a big impact. Wohlford says walking, or other light to moderate physical activity , promotes digestion, lowers blood sugar and reduces post-meal gas and bloating.
A neighborhood stroll or throwing a football with family and friends can be fun ways to round out your holiday agenda. Another benefit of a post-meal walk? Wohlford says staying upright after eating can decrease indigestion and reflux.
The dishes have been cleared. The pie has been eaten. And you have a terrible stomachache from eating too much green bean casserole.
While you might feel as though you never want to eat another bite or drink another drop, staying hydrated can actually help you feel better.
Wohlford says sipping water after a large meal can keep you hydrated, and those extra fluids can help with digestion and prevent constipation. Additionally, she says herbal teas like mint and ginger can soothe an upset stomach and help with indigestion.
After eating too much, it can be easy to be hard on yourself. While it is easy to blame overeating on all the tempting options, Wohlford says there can be more to the equation: Were you stressed?
Were you distracted while eating?
Experts share their suring advice for using Post-workout recovery nutrition to holidasy a healthier Hunger control during holidays with durng this season. Ah, the holiday season. Tart cherry juice for cognitive function time of Post-workout recovery nutrition when indulgence abounds. Along with parties, gifts, and decorations, the festive season tends to be associated with food. It can be easy to get so caught up in celebratory feasts and nostalgic treats that we lose track of regular, balanced meals and the other healthy eating habits that serve us so well the rest of the year. Mindful eating is a tool that can help you do that.
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