What do we do about all the food? A recent survey found that 75% of people gain an average of 10 pounds during the holidays. It’s more effective to have a plan of what you are going to do not a plan of what you’re not going to do.
Increase activity – ideally at least 30 minutes a day of vigorous physical activity. Walk briskly – park further away from the store. Take the stairs. The most effective for many people is some aerobic equipment at home in front of the TV or with music or a reading rack. Get into the habit. You have to schedule work-outs, not wait until you have nothing to do. It helps if you do it with someone – make a commitment to a specific time.
Do not eat sweets or starches (fruit, bread, pasta, vegetables) without protein – meat, cheese, nuts. Eat slowly and savor the taste and limit the quantity. Take another piece of cheese instead of another piece of pie. Eat more meat, less potatoes, breads.
You can’t eat it if it’s not there, so be careful what you keep in the house. If you over do it, compensate with increased activity – like walk around the mall for 2 hours (you may want to leave your credit cards at home.)
Feeling stressed is associated with increased cortisol (the stress hormone) that increases appetite and weight. 71/2 – 8 hours of quality sleep every night is essential for good stress management. Recent research shows that inadequate sleep increases a hunger hormone (Ghrelin) and decreases the satiety hormone (Leptin). Make sleep a priority.
