BEWARE THE FESTIVE 15: Even if you have superhuman
willpower, the holiday season is challenging for everyone. Staying on track can
seem so daunting, you feel like swan-diving into the eggnog and sending your
sensible routine into hibernation until the New Year. But, as we all know,
excess pounds don't disappear along with the decorations. And nobody wants to
start the new year in the hole, body-wise. Turns out, there's no need to.
"You can have fun without throwing away your healthy habits," says
Elisa Zied, RD, author of Nutrition at Your Fingertips. Check out our 15 rules
for a no-gain season. You can indulge and still wake up the same size (or
less!) come New Year's Day.
WEIGH YOURSELF TWICE A WEEK: That's often enough to make sure
you stay on track, but not so often that you take all the fun out of holiday
noshing, says Michael Dansinger, MD, an assistant professor at Tufts University
School of Medicine. Step on the scale first thing in the morning when your
stomach is empty.
START YOUR DAY WITH A BANG: Exercising in the morning can
help ensure better behavior all day long, according to a study published in the
journal Medicine and Science in Sports and Exercise.
Using brain scans, researchers found that when women worked out in the a.m.,
they not only moved more the rest of the day, but they also responded less to
pictures of tempting food compared with the days they didn't do a morning
workout. The upshot: fewer cravings for high-fat fare.
BE PICKY, PICKY, PICKY: Peruse the buffet before you
load your plate to avoid foods you don't really want, suggests obesity expert
Tim Church, MD, a professor at Pennington Biomedical Research Center at
Louisiana State University. If, for instance, you could take or leave sushi but
adore sliders, don't start with the tuna rolls hoping to be able to resist the
two-bite burger. "If you pick the stuff you really want and have it in
moderation," Dr. Church notes, "you'll stave off those cravings that
can get you in trouble later on."
JUST SAY NO – EVERYWHERE: Willpower is like a muscle: Work
it and you get stronger. What's key is to practice keeping yourself in check in
non-food situations, too. "Whether you're driving in rush hour traffic or
dealing with a temperamental kid, there are challenges that require
self-control," Dr. Dansinger says. Succeed in not honking at that rude
driver, he explains, and you'll be better able to resist dessert at the party.
AVOID BANKING CALORIES: Cutting back all day so you can
indulge at an event that night only sets you up for a pig-out. Why? You're
freaking starving! "It's easy to get out of control when you're faced with
high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle
Carb Diet. Be sure to eat your three squares and a couple of snacks. Aim for
lots of fruits and veggies, whole grains, and lean protein.
CONCENTRATE YOUR WORKOUTS: So, what if you can't get to
your favorite yoga class or find time for the treadmill? "Even just 15
minutes can help you maintain your fitness level," Dr. Church says. For
example, jumping rope for 15 minutes torches about 190 calories; a quick yoga
sequence at home can help you stay flexible.
DON’T SWEAR OFF DESSERTS: But practice the three-bite rule
to keep your sweet tooth in check. "You'll get that amazing first taste, a
satisfying middle one, and then a lingering third bite," Zuckerbrot says.
AVOID MORNING-AFTER FOOD: Have the night of your life,
then send guests home with food-filled Tupperware. "It's the leftovers
that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New
York City. Repeat after us: Out of sight, out of mind...
DRUM UP SOME WILLPOWER: Under the spell of that
peppermint bark your co-worker brought to the office? Before you succumb, try
this simple trick: Place the thumb and fingers of one hand on your forehand, a
half inch apart. Tap each finger one at a time, once per second, telling
yourself, "Hold on." Wait 15-20 minutes (return phone calls, check
email), and the craving will disappear, according to Tufts University Research.
Sounds crazy, but it works.
CUT BACK ON DIET SODA: In fact, any bubbly
beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide
trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead
to gas.
EAT YOUR H2O: Instead
of trying to down eight glasses of water (near impossible when you're busy),
have a green salad with a drizzle of balsamic vinaigrette and a few slices of
avocado. "These water-rich foods help keep you hydrated, so that
everything moves through your system faster," Zied says.
BREW UP A POT OF PEPPERMINT TEA: Research shows peppermint can
help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests
Bonnie Taub-Dix, RD, author of Read It Before You Eat It.
CHEW SLOWLY: We
know: When your to-do list is never-ending, it's hard to make yourself
downshift, even at mealtime. But eating fast is a quick recipe for an expanded
waistline. Here's why: "The more air you swallow, the more bloated you'll
get," Taub-Dix notes.
GET PLENTY OF POTASSIUM: The nutrient counterbalances
sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium
possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe. Or serve
up some asparagus or dandelion greens to get the bonus of a natural diuretic.
KEEP CALM AND KICK CRAVINGS: Stressed by the sight of that
holiday spread? Take deep breaths before you grab a plate. Research suggests
that women who practice stress reduction techniques are able to prevent weight
gain. Close your eyes and focus on your reaching for 30 seconds. Then
reevaluate whether you really want to fill your plate; chances are you don't.
BY: Alyssa Shaffer, Health Magazine,
November 21, 2017
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare
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