UN­WANTED HOL­I­DAY GAIN

FOL­LOW THESE HELP­FUL, HEALTHY TIPS AND HAVE FUN OVER CHRIST­MAS WITH­OUT PUTTING ON WEIGHT

Life & Style Weekend - - YOU -

The good news is that the re­search re­leased in the New Eng­land Journal of Medicine shows that peo­ple do not gain as much weight over the Christ­mas pe­riod as they think. Par­tic­i­pants in this study thought that they had gained at least 2kg dur­ing the hol­i­day sea­son, but ac­tu­ally only one in 10 had re­ally put on that much weight. The av­er­age weight gain over the hol­i­day sea­son was 0.4kg. Dr Jack Yanovski, who led the re­search, said: “Although an av­er­age hol­i­day weight gain of less than a pound may seem unim­por­tant, that weight was not lost over the re­main­der of the year. Un­for­tu­nately that’s the bad news. By the end of the year, vol­un­teers were on av­er­age 0.64kg heav­ier than at the be­gin­ning of the year. Most of the yearly weight gain was added dur­ing the Christ­mas pe­riod. On av­er­age adults gain around 0.5kg each year – the hol­i­day sea­son is where most of this weight gain oc­curs. Fol­low these tips to have fun over the hol­i­day pe­riod with­out pil­ing on the un­wanted pounds:

1. Know the facts

The av­er­age turkey din­ner con­tains more calo­ries than the av­er­age adult needs in an en­tire day (for many, it’s al­most double the amount they need in a day).

2. Fo­cus on the rea­son for the sea­son

What is the rea­son for the sea­son? This hol­i­day keep the pri­mary fo­cus on thank­ful­ness rather than feast­ing. En­joy the com­pany. Are you get­ting to­gether with fam­ily and/or friends? Cel­e­brate these re­la­tion­ships. Take plea­sure in the con­ver­sa­tions. Think of the food as a fringe ben­e­fit.

3. Eat slowly

It takes the stom­ach about 15-20 min­utes to sig­nal the brain that it is full. By then, we’ve usu­ally overeaten, es­pe­cially dur­ing the hol­i­days. Eat slowly, savour ev­ery bite. Tell your­self that if you are still hun­gry 15-20 min­utes af­ter you fin­ish, you can have more – again, in mod­er­a­tion.

4. Eat small por­tions

Want to taste it all? Then do just that; taste it. Just be­cause you want to en­joy all of the foods served dur­ing your fam­ily’s din­ner doesn’t mean you need a full serv­ing of each dish. Serve your­self slightly larger por­tions of your favourite dishes.

5. Eat dessert

Don’t skip dessert. If you de­prive your­self, you may be set­ting your­self up for greater temp­ta­tion and re­gret. Eat dessert, but take a small por­tion. Again, savour ev­ery bite. When you are done, say “That was de­li­cious!” in­stead of “I wish I could have more”.

6. Drink water

Make sure you al­ways have a glass of water in your hand. Your hands and mouth will be oc­cu­pied and it will help to fill up your stom­ach a bit so you don’t overeat.

7. Limit your al­co­hol con­sump­tion

Al­co­hol pro­vides ‘empty’ calo­ries and no nu­tri­tional value. One day’s worth of overindul­gence has the po­ten­tial to can­cel out one to two weeks’ worth of work­outs. Re­mem­ber all of that hard work and sweat? Make sure it was worth the ef­fort.

8. Eat break­fast

A de­cent break­fast does won­ders to re­duce the risk of over-eat­ing later on. Un­for­tu­nately, many of us can be tempted to skip break­fast in an at­tempt to com­pen­sate for the food-fest to come. This doesn’t work, as go­ing with­out food early on can in­crease the risk of us gorg­ing our­selves later on. You can give your friends and loved ones boxes of choco­lates and bot­tles of wine. Why not give them the gift of health this Christ­mas? Give me a call to talk about our gift-of-health pack­ages – Hamish McMichael Kaizen Ex­er­cise Phys­i­ol­o­gists 07 5471 3411 Visit Hamish at Kaizen Ex­er­cise Phys­i­ol­o­gists, 2/47 Sixth Ave, Ma­roochy­dore, and get your well­ness on track. www.kaizenep.com.au

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