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Tips to Avoid Holiday Weight Gain - Part 1

 jacquijustice.com

(914)274-0932

Jacqui holds a Masters Degree in Clinical Nutrition from New York Medical College and is licensed by New York State and Connecticut. In addition, she has completed an advanced training program in Functional Clinical Nutrition with Designs for Health Institute. Jacqui has been in private practice as a Functional Nutritionist since 1996 and treats clients around the world in her virtual practice.


The average weight gain from Thanksgiving to January 2nd is 7 pounds.

  

“Lose weight” is the number 1 New Year’s resolution year after year.

Don’t start the new year off with a weight debt to pay off.   

                                                        

Here are all the tools you need to avoid gaining weight this holiday season without missing any of the fun!  

                                                         

YOUR HOLIDAY BATTLE PLAN


EXERCISE:  

  1. Choose ways to integrate exercise into your day.
  2. Don’t over commit.  Unless you are already involved in an exercise program, this is probably not the best time to start a serious one.  30 mins/day is enough to rev up your metabolism and can even be broken up throughout the day.  Aim for at least 4x/week.
  3. Make exercise a priority.  Schedule it into your day like an appointment.

PLAN YOUR FOOD IN ADVANCE:

  1. Plan meals and snacks at least a day in advance to avoid “out-of-control” eating.
  2. Keep your refrigerator stocked with lean protein-rich foods and foods high in fiber so you are always prepared.
  3. Keep a food journal and commit to writing down all foods and quantities at the time you eat them – “When You Bite It – Write It!”  This really cuts down on unnecessary snacking.  Research shows that people who keep food journals eat 15% less food than those who don’t.
  4. Balance your blood sugar throughout the day by eating 3 meals and 2 snacks (see plan).  Eating this way will keep your energy up and make you less vulnerable to making bad food choices.
  5. Practice portion control by learning what a serving size looks like.  For example, a serving size of any grain is ½ cup – most people eat many more times the portion size of foods like pasta, cereal, rice, etc.  This can really put weight on.

 PRACTICE ANTI-STRESS TECHNIQUES:

  1. Schedule a little “me time” each day to just relax – even 5 minutes will do a lot of good.  Try some deep-breathing exercises or soak in a warm Epsom salts bath if you have a little more time.