It is a good idea to ask ahead about what the holiday food menu will look like if you are going to a party. You don't have to bring your own recipe, so make sure you get some healthy recipes. You can often eat holiday meals buffet-style, which means you have more options and may end up eating more than you would normally. Overindulging in food can increase your body's intake of calories. You can avoid holiday weight gain by bringing your favorite dish or making a healthy recipe that you can prepare ahead.
Obesity
Researchers are beginning to pay more attention to holiday weight gain due to obesity. The 1999 study measured the body weight change among 26 healthy volunteers. The subjects were monitored from December 18th, December 21st to January 4th. Researchers found that the average difference in body weight was 0.9 kg between the two groups. These findings don't necessarily suggest an increase in obesity but they do indicate holiday weight gain.
Stress
You've probably heard that stress causes holiday weight gain. Holiday season brings with them a lot of responsibilities. Cortisol is a stress hormone that can trigger weight gain. Holiday stress can lead to increased cravings for processed and sugary foods. This could make you eat more than usual. There are strategies that you can employ to avoid holiday stress if you cannot say no to obligations. You can try to eat smaller amounts of holiday desserts or appetizers. Also, eat healthy breakfasts and snacks during the days leading up the big meal. If you must attend a dinner party you should wait 15 minutes before eating another serving. This will allow you to digest the meal.
Diet mentality
While you cannot avoid holiday temptations to overeat, it is possible to keep your holiday weight under control by having the right mindset. It's not necessary to eat all of the delicious treats you see. Holidays are not free for all, but you can enjoy the treats you do eat without guilt. To avoid holiday weight gain, it is best to forget about your weight and health. These ideas will help you to have fun while losing weight.
Exercise
A big holiday dinner is coming up? Exercise could be your solution to holiday weight gain. You can burn thousands of calories, limit fat gain and exercise can help you keep to your fitness routine. You will feel happier and keep your mind from food. It'll be fun to spend more time with your loved ones while also burning calories. You'll be more likely resist temptation to eat extra holiday treats.
Portion control
Holidays can often be a time of overeating. You might consider portion control to help with your weight management. You can reduce your food intake and eat smaller meals. For the best taste, wait 10-20 min between each course. Avoid skipping meals on holidays. You should also consider bringing an appetizer to a party, or a lighter dessert to share with family and friends.
Stress reduction
In addition to weight gain during the holiday season, chronic stress can have negative health effects. Studies have shown that chronic stress is one of the major contributors to holiday weight gain, as well as to weight gain throughout the entire year. Mary Teruel, a Stanford University School of Medicine assistant professor of chemical-systems biology, found that holiday stressors tend to gain the most weight. Stress experienced for only a few minutes in the beginning of a stressful situation led to minimal fat production. However, most fat cells are produced by stress after 48 hours.
FAQ
Why exercise is so important to your weight loss goals
The human body is an incredible machine. It's designed to move. Move your body to stay healthy, whether you are running, swimming, biking or lifting weights.
Exercise helps to burn calories and improve muscle tone. This makes you feel good both physically and psychologically. It is common to hear people say that exercise is essential for weight loss. But what exactly is it?
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Exercise increases metabolism. When you're active, your body will use energy. Moving makes your heart beat faster and blood flows more quickly to your muscles. Your lungs also absorb oxygen. All these activities use energy. Exercising can help you burn calories because it increases your metabolic rate. Burning calories is how much energy your body uses during physical activity.
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Exercise reduces appetite. You will eat less when you exercise, and you will eat fewer calories during the day.
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Strengthening your muscles through exercise is key. Muscle tissue requires more energy to function than fat tissue. So if you build lean muscle mass, you will need less food to maintain your current weight.
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Exercise releases endorphins. Endorphins are hormones that make you happy. They are released into the bloodstream during exercise. Endorphins have been shown to prevent pain signals from reaching your brain. This can give you a sense of well-being.
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Exercise can boost self-esteem. Regular exercise leads to higher self-esteem. And this leads them to live healthier lives.
You can lose weight by making small changes. These tips can be added to your daily routine.
What is the best exercise for busy individuals?
It is best to exercise at home. You do not need to join a gym. You can do simple exercises at-home without having to purchase expensive equipment.
A pair of dumbbells and a mat are all you need.
The most important thing is ensuring you are consistent with your workouts. It is possible to lose your motivation if you miss a few days.
Three times per week is a good way to begin. You could do push-ups and pull-ups as well as squats, lunges or push-ups.
Once you've mastered the basics, you can start to move on to other types of exercise such as running or jumping rope, skiing, yoga, Pilates and dancing.
Make sure you choose the right exercise program for your needs. For example, if you are working long hours, then you might want to avoid exercises that require too much energy.
If you are a night person, it's a good idea to work out during the evening rather that in the morning.
Remember to listen to your body and stop when you feel tired.
What can I have in the morning when I'm intermittently fasting?
It is a good idea to drink water early in the day. You feel fuller faster and have more energy throughout the day. For more flavor, add lemon juice and cucumber slices.
Are there any side effects of intermittent fasting?
Intermittent fasting does not have any known side effects. You might have minor problems if your plan is not well thought out.
For instance, if breakfast is skipped, you might feel uneasy all day. You might also experience headaches, dizziness, fatigue, and muscle cramps.
These symptoms often disappear within a few hours.
Statistics
- According to Harvard Health, it's estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5). (healthline.com)
- One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. (healthline.com)
- Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source (healthline.com)
- According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner's Pilates class or 168 calories at an advanced class of the same duration (26). (healthline.com)
External Links
How To
How can you lose belly fat quickly?
It's not easy to lose belly weight. It takes effort and dedication. These tips will help you achieve your goals.
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Healthy Food Healthy food is important. You should eat fruits, vegetables, whole grain, lean protein, nuts, seeds and legumes as well as fish, poultry and eggs. Avoid junk food.
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Drink Water. Drinking water will keep you hydrated and make it easier to feel satisfied for longer durations. Make sure you drink lots of water every day.
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Cardio Exercises. Cardio exercises are great for building muscle mass and helping you burn more calories. They also boost your metabolism and improve your heart condition. Do 30 minutes of cardio exercise each day.
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Get enough sleep. Good health is dependent on sleep. A lack of sleep can lead anxiety and stress that can then be exacerbated by unhealthy habits like smoking and drinking.
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Stress levels can be reduced. Stress has a profound effect on brain chemistry as well as hormonal levels. Cortisol is a hormone our bodies make when we feel stressed. It increases hunger pangs.
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Take regular breaks. Take regular breaks throughout the day. Get outside to take a walk, or take some time to rest. Doing this gives your mind and body time to relax and recover.
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Avoid Alcohol Consumption. Alcohol is a waste of calories that slows down the body's ability to digest food. Drinking alcohol is not a good option if you want to lose weight.
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Have Fun!