Avoid Thanksgiving weight gain with these five simple steps - Examiner.com

Now that Thanksgiving is here and Christmas is around the corner, many people are concerned about holiday weight gain, as family gatherings and holiday parties provide ample opportunity for overeating.

But fitness expert Chris Freytag^[1] says you can avoid or minimize holiday weight gain by following a few simple steps. "Food isn't the enemy. Be moderate in your eating," she told me.

But if you do overeat, don't beat yourself up. Going for a walk (even a short one) after a heavy meal can offset some of the damage from overindulging.

Studies show that a 10- or 15-minute walk can dramatically reduce the post-meal insulin spikes that fuel inflammation and weight gain.

Some other helpful tips for avoiding holiday weight gain include the following:

1. Try standing. If you can't make it to the gym, try standing more often. Not only does standing burn more calories than sitting, but it's easy and much healthier for your body. Studies have shown that sitting for more than an hour spurs biochemical changes in your body that inhibit fat-metabolization and promote weight gain.

2. Watch out for liquid calories. Alcohol and eggnog are calorie-dense, so make sure you drink enough water to stay hydrated. This will dampen the temptation of liquid calories.

3. Never eat simple carbs alone. If you're eating chips, try pairing that with a protein and some fat. Doing this slows the release of sugar into the bloodstream, and that limits insulin release, resulting in less weight gain from that meal. This is a tip that Dr. Oz has also suggested^[2] .

4. Snack before partying. Going to a party hungry is a huge mistake, as endless plates of rich foods are even harder to resist when you're hungry. To curb cravings, have some vegetables with a healthy dip or an apple before heading out.

5. Get off the couch. The holidays don't have to mean sitting on the couch all day with family and friends watching football games or TV shows. Make the most of family time by taking a walk outside together or throwing around a frisbee or football. It's great exercise and a fantastic way to spend time with loved ones.

References

1. ^{^} Chris Freytag (chrisfreytag.com)


2. ^{^} Dr. Oz has also suggested (www.examiner.com)