Dr. Kantor answers questions from All You Magazine and gives tips to prevent holiday weight gain.
This is the average amount of weight that people gain during the holiday season, typically from October 31st– January 1st.
Follow these 5 healthy tips to ward off the holiday weight gain.
Tune out those around you– You do not have to be rude, just a little assertive. Don’t let others influence you to make poor eating decisions. Seasonal treats are going to be everywhere, and everyone wants to indulge. Don’t give into peer pressure or that little voice that says, “It’s the holidays, it’s okay to gain a little weight, I’ll work it off come January.” Maintain your weight by staying consistent with your nutrition and enjoying your favorite treats in moderation.
Get a workout daily – It is easy to skip workouts with all of the school & office parties, shopping trips and cooking that you are committed to. Make a conscious effort to stay consistent with your exercise. Even if you do eat a little junk at least your metabolic rate will be increased by the exercise. Try to exercise before work if possible, this way it will be done and you can focus on your other obligations in the afternoons and evenings. Walk briskly around the mall before you start your shopping. Typically malls are ½-1 mile around, doing a couple of laps without stopping can count as low intensity cardio.
Drink plenty of water- Water is your body’s main nutrient. It naturally suppresses your appetite and transports necessary nutrients to your cells. If you are not drinking at least ½ your body weight in ounces of water per day, you are not adequately hydrated. This could lead to poor energy, weight gain, and headaches. Avoid artificially sweetened water, if you want to add some flavor try fresh lemon, lime, strawberries, or oranges. If you decide to have alcoholic beverages at a holiday party opt for wine or light beer instead of sugary mixed drinks and alternate the alcoholic beverage with a glass of water.
Fill up on veggies and lean protein– At parties focus on consuming protein and veggies and just a small amount of starches/carbohydrates. This will keep your blood sugars stable and you will not overeat as much.
Switch up the traditional holiday meal. The Hispanic influence on the holidays includes pork, rice and beans, flan to name a few. It’s okay to have the traditional meal menu items but also add in healthy options such as roasted vegetables, fruit salad and tossed leafy green salad.
This is a preview to an article that will be featured in All You Magazine.
Be sure and order your copy of Dr. Kantor’s highly praised new book What Matters: Leadership Values that Just Might Save America. Proceeds from sales benefit the American Diabetes Foundation, the All-Natural Food Council of North America, the Natural Products Association.