Combat Holiday Weight Gain with a Battle Plan
The holidays can be a big hurdle in a weight loss/health plan. Holidays don’t mean you can’t enjoy the good food and desserts.
Here are 5 tips for a healthier holiday:
- Plan Ahead – It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance and what you are going to have seconds of. For example, mashed potatoes and gravy can be loaded with calories and fat, so opt for seconds of a healthier salad or other side dish. Be sure to plan out the desserts, too. If pecan pie is a weakness, put in place a realistic plan. One slice and a cookie. . .?
- Low Calorie Snacks – While you are visiting and waiting for the main meal to be served, snack wisely. Select low calorie veggies to much on versus fatty appetizers. “Save” your calories for the meal.
- Socialize – Take the time during your holiday meal to catch up with family and friends. This will slow down how quickly you eat and are running back for seconds. You may find that you’re full and not need that second helping!
- Watch the Liquid Calories – A glass of wine can add 120 calories and egg nog 340! Do you really need a second glass?
- Prepare a Healthier Dish – Is your holiday gathering a potluck? If so, prepare a healthy alternative you like.
These are just a few steps you take to prevent holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight”. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!
Sleep Weight Loss – Lose Weight by Getting a Goodnight’s Sleep
Do you get enough sleep? 7-9 hours each night? If you are struggling to lose weight, adequate sleep is essential.
Sleep deprivation affects the balance of two hormones that regulate appetite and satiety – leptin and ghrelin. Leptin is produced by fat cells and signals the brain when you are full. Ghrelin is produced by stomach cells and signals the brain when you are hungry and should eat. Studies show when you are sleep deprived, leptin levels decrease and ghrelin levels increase. This causes you to feel the urge to eat more when you do not get enough sleep.
Here are five tips to help you get a good nights sleep:
1. Exercise regularly.
Being regularly active during the day makes falling asleep easier. As little as 20-30 minutes of activity helps. Don’t exercise too late, which can actually stimulate the body and make sleep more difficult.
2. Avoid alcohol, caffeine, and tobacco.
Alcohol makes falling asleep easier, but reduces the quality of sleep you receive. Caffeine can still interfere with sleep up to 10-12 hours after consuming it. Nicotine found in tobacco acts as a stimulant which may disrupt sleep.
3. Select bedtime snacks that promote sleep.
A light snack before bed may promote better sleep, especially if it contains the amino acid tryptophan, calcium, and carbohydrates. Some good bedtime snacks include:
Warm milk with half a peanut butter sandwich
Low fat yogurt with granola
Hot chamomile tea with a piece of fruit
4. Avoid a large meal or too much liquid close to bedtime.
Consuming a large meal before bed can make sleep difficult due to the bodies focus on digestion. Too much liquid before bed can cause you to wake for frequent bathroom trips.
5. Keep a regular bedtime schedule.
This is one of the most important habits you can maintain to achieve adequate sleep. Go to bed and wake up at the same time each day, including weekends. This will make it easier to fall asleep and improve your overall quality of sleep.
What is one thing you can do this week to get more sleep?
Drs. Chris and Kara Mohr developed the 21 Days to Better Sleep program. I highly recommend it. Their videos with instructions are engaging and the content can be put to good use so you achieve quality sleep each night. Learn more and purchase the program here.
All the best,
Lisa Nelson RD
Weight Loss – 4 Steps to Reduce Stress Related Weight Gain
Here are four additional tips to decrease the impact of stress and elevated cortisol levels on your weight.
1. Don’t fight the cravings.
If you need something sweet it’s okay to satisfy your sweet tooth – in moderation. It’ll cut off your elevated cortisol levels response before things get out of control.
2. Limit caffeine.
The combination of caffeine and stress raises cortisol levels.
3. As always, don’t skip breakfast!
Being deficient in certain vitamins, such as B vitamins, vitamin C, calcium, and magnesium causes your body stress and boosts cortisol levels, along with food cravings. Breakfast is a great quick and easy way to add these nutrients to your diet everyday. Some yogurt with fresh strawberries provides vitamin C, calcium, and magnesium. Add whole grain toast with peanut butter and you’ve boosted you B vitamin intake. As an additional bonus the healthy fatty acids in peanut butter slow the production of stress hormones.
4. Get enough sleep.
Sleep and stress – Adequate sleep is the most effective way to cut stress. Getting an average of 6 ½ hours of sleep nightly may increase cortisol, appetite, and weight gain. Ideally shoot for 7-9 hours of sleep. It only takes a few nights of good sleep to balance yourself back out.
To learn more about the impact of stress and cortisol on your weight, I recommend reviewing the article How Stress and Cortisol Affect Weight Loss. I’d love to help you lose weight and keep it off – permanently! Check out the programs available to help you at http://www.weightlosswithlisa.com.
All the best,
Lisa Nelson RD
The Best Way to Lose Weight
Weight Loss – 4 Tips to Prevent Stress Related Weight Gain
Stress is linked to weight gain in that it stimulates the release of cortisol. Cortisol is a hormone that breaks down muscle to provide the body with needed glucose for energy needs. Cortisol also relocates fat cell deposits into the visceral cavities of the abdomen. Increased abdominal fat increases your heart disease risk.
Here are three tips to decrease stress related weight gain.
1. Push-ups
Effective, instant stress reliever that tricks the body into thinking your escaping stress. Push-ups cause your blood to circulate quickly, transporting cortisol to your kidney’s and removing it from your system.
2. Eat slowly
Stress typically leads to consuming meals very quickly, which equals bigger portions to fill full, and adds to your belly fat. Being mindful and eating slowly, savoring every flavor/texture, may actually lower cortisol, decrease your calorie intake, and move fat away from the abdominal area.
3. Avoid strict calorie restricted diets.
If you’re always “on a diet”, cortisol levels may rise as much as 18 percent. The rise in cortisol causes a blood sugar spike followed by a drop. This roll coaster ride makes your brain feel deprived of sugar (it’s main source for energy) and your ability to stick with a strict diet plan falters.
I’ll be sharing four more tips in a few days.
All the best,
Lisa Nelson RD
The Best Way to Lose Weight
