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How to Avoid Unwanted Weight Gain and Why?

The holiday season is all about celebrating, having fun, and indulging in decadent desserts, rich beverages, and holiday festivities that disrupt your normal eating routine and result in unwanted weight gain. Most people don’t want to give up any holiday foods, fun, and activities. Indulgence is good.....to a point. Go ahead and enjoy, but make a commitment to celebrate in moderation.

This commitment is not a form of self-denial; rather, it is a way to enjoy the indulgences of the season without harming your health. Let's ponder over some smart tricks and strategies which, highlight a simple way to navigate through holiday party food spreads, hectic schedules, and sidelined gym routines without spoiling the fun and enjoyment:-

1. Prefer proteins

Proteins play an important role in maintaining and losing weight as they have high satiety value. Some of the tasty high protein food items include turkey, chicken, quinoa, lentils, beans!

2. Use smaller plates

It has been observed over the years that plate size has a significant role to play in weight loss. Using smaller plates tends to make you full of less quantity of food. So whenever dining out at a restaurant choose the smaller salad plate (7-10 inches) instead of a tray-like one (12 inches or more).

3. Fix it with fiber

Fiber is a good natural way to reduce body fat. It does not metabolize fat quicker or more efficiently, but it will help you regulate your weight by decreasing the intake of calories. Snacking on vegetables and high-fiber items like legumes can help keep you fuller, longer & curb cravings for fatty/junk foods.

4. Have sweet moments without sugar

Added sugar is very harmful as it increases the risks of cardiovascular diseases and obesity. Stick to natural sugar (fruits, veggies, and whole grains) for taste and reduce the intake of holiday cookies, cakes, and pies only for the time when you’re truly craving!

5. Carbs- Take it easy

White is really making you fat - white bread, pastries, and refined sugars (aerated drinks/sodas). The science behind this is that the body breaks down simple carbs quickly, which creates a spike in blood sugar that leaves us feeling hungrier, faster. Prefer the intake of whole grains instead (brown rice, quinoa, couscous, orzo, etc.), which have the potential to reduce the dangerous excess abdominal fat.

6. Beware of booze

Alcohol has a high level of empty calories. Not only this too much drinking makes you lose the inhibitions around food which results in irresponsible eating. To keep your weight loss regime under control limit your booze intake. Cheers!

7. Have water

Drinking water helps you feel full, and, as a result, you tend to consume fewer calories. Pregaming a meal with a glass of water helps in cutting calories. Also, having a good amount of water throughout the day keeps you away from unhealthy munching.

8. Turn down the temptations

Food and eyes have a direct relationship - the more we see food, the higher we tend to consume. So face away from the dessert spread to avoid its intake. Also, excessive curbing can backfire sometimes, but moderation can help you get through it effectively. Smartly cave in to your cravings to avoid unnecessary bingeing later.

9. Chew gum

Popping a piece of sugar-free gum won’t necessarily curb your appetite, but would distract you from the unknown popping of food in your mouth as it is already busy. While the long-term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals.

10. Make room for healthy fats

Not only do you need fat in your diet to provide energy and absorb the fat-soluble vitamins A, D, E, and K, but it also helps you feel full. Get healthy monounsaturated and polyunsaturated fats from avocado, nuts, olive oil, applesauce, banana, flax, etc.

What Happens When You Don't Control Weight Gain?

Your body is highly dependent on the nutrients it gets from food to function smoothly and optimally. However, the modern world is plagued with increasingly processed, calorie, and sugar-laden, nutritionally poor foods that are not only responsible for weight gain but several health conditions as well.

1. High Blood Pressure

Although high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. An unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. Having a larger body size means that your heart has to work harder to pump blood to all parts of your body.

2. Nutrient Deficiency

Your diet should contain a variety of fresh fruits and vegetables, whole grains, meat, and other whole foods that provide plenty of nutrients your body needs to function properly. However, research shows that an average American consumes inadequate amounts of vital nutrients like fiber, potassium, calcium, and vitamin D. There are many types of nutrient deficiencies that cause a set of problems each. For example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia and lack of potassium may cause muscle weakness and fatigue.

3. Depression

Omega 3 fatty acids are good fats many people aren’t getting enough of nowadays. Lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swings and depression. Not getting enough vitamin B6 and B12, zinc, selenium, magnesium, and iron can cause depression as well. To combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds, and whole grains as much as possible.

4. Heart Disease

It’s no surprise that an unhealthy diet will contribute to coronary heart disease. The condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. People who consume too much trans fat and sugar while not working out have a higher risk of coronary heart disease than others.

5. Type 2 Diabetes

Type 2 diabetes is a health condition in which your body cannot process glucose. A large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories and processed food, lack of activity, a sedentary lifestyle, and excessive stress.

6. Cancer

Poor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. Besides, people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency.

7. Obesity

Obesity is one of the most common health concerns in modern society due to inadequate nutrition and inactivity. The number of children and adults who are affected by obesity increases each year in the US and the WHO considers obesity as a global epidemic. Consuming calorie-dense, nutritionally poor sources rich in trans fat and sugar is likely to lead to obesity, especially if not paired with sufficient activity.

Before Goodbye

Gaining weight is easy and losing it is a time taking process. To make your holidays happy and healthy don't forget to follow these simple tips. Happy traveling!

Goodbye

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