Make sure you ask about the menu before you go to a holiday party. You can bring your own food, but you can also share healthy recipes. You can often eat holiday meals buffet-style, which means you have more options and may end up eating more than you would normally. Extra calories can add up quickly, so don't eat more than you should. To avoid holiday weight gain, bring your own dish or bring a healthy dish that you can prepare in advance.
Obesity
Researchers are beginning to pay more attention to holiday weight gain due to obesity. The 1999 study measured 26 healthy volunteers' weight changes. The subjects were observed from December 18th through the 21st. They were then followed again around January 4. Researchers found an average difference of 0.9kg in bodyweight between the groups. Although this does not necessarily indicate an increase or decrease in obesity, it does indicate that holiday weight gained is more likely.
Stress
You have probably heard that holiday weight gain can be caused by stress. The holiday season brings with it an abundance of responsibilities and a heightened level of cortisol, a stress hormone that triggers weight gain. Holiday stress can make it more difficult to resist sugary and processed foods, leading to an increase in your desire for them. There are strategies that you can employ to avoid holiday stress if you cannot say no to obligations. In order to avoid holiday stress, you can eat smaller portions of appetizers and desserts as well as eat healthier breakfast and snacks throughout the week. If you must attend a dinner party you should wait 15 minutes before eating another serving. This will allow you to digest the meal.
Diet mentality
There is no way to avoid holiday overeating, but it is possible to have the right mindset and not gain weight. You don't have to eat all the goodies you see. Even though holidays are not always free, there is no reason to feel guilty about eating the things you enjoy. You can avoid holiday weight gain by not thinking about your health and weight. Here are some ideas to help you enjoy yourself and lose weight without guilt.
Exercise
Exercising can help with holiday weight gain if you are planning on eating a large holiday dinner. You can burn thousands of calories, limit fat gain and exercise can help you keep to your fitness routine. Not only will exercise help you keep your mind off food, but you will be happier for it as well. You'll also have fun with your family while you burn calories. You'll be more likely resist temptation to eat extra holiday treats.
Portion control
You might consider portion control when you are on holiday. This will help you to manage your weight. If you eat smaller meals, and take your holiday foods in small bites, you can avoid eating too much and be satisfied. For the best taste, wait 10-20 min between each course. It is best to not skip meals at holiday parties. Also, consider bringing an appetizer and a lighter dessert to share at a party.
Stress reduction
Chronic stress may have adverse effects on the body, and can contribute to holiday weight gain. Studies show that holiday weight gain is a result of chronic stress, which can also lead to weight gain throughout a year. Mary Teruel (assistant professor of chemical and systems biological at Stanford University School of Medicine), found that people who experience stress often gain the most weight around holidays. The production of fat was minimal when stress was experienced for a short time at the beginning of stressful situations. However, over 48 hours, stress produced most fat cells.
FAQ
How often do people fast?
A majority of ketogenic dieters fast one week. But, some people fast twice per week. And others fast three times per week.
Every fast is different. Some fast for 24 hours while others fast for 48.
Some people will even travel more than 72 hours. But, such extreme cases are rare.
Is there any difference between intermittent fasting and calorie restriction?
Calorie restriction refers to eating less than what your body requires. Intermittent Fasting is different in that it doesn't restrict calories. Intermittent fasting focuses more on eating fewer calories every day.
Intermittent Fasting is more efficient because you can enjoy the foods you love without feeling guilty.
However, both methods have their pros and cons. Decide which one you prefer.
Why should you lose weight before reaching 40?
Over 40s should be concerned about their health and fitness. It is vital to find healthy ways to stay active throughout your lifetime. Regular exercise, healthy eating, moderate alcohol consumption, and quitting smoking are all important.
It is also important for us to realize that our bodies will change with age. Our bones weaken and our muscles shrink. It is possible to slow down the process of aging by taking good care of ourselves.
It is important to stay healthy and fit as you age. These are some of the benefits:
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Better sleep
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Improved moods
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Increased energy levels
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Lower chance of developing cancer
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A longer life
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More independence
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Better sex
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Better memory
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Improved concentration
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Increased circulation
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Stronger immune system
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Less pain and aches
Is there any side effect to intermittent fasting?
Intermittent fasting doesn't have any known side effect. But, it is possible to experience minor side effects if you plan poorly.
If you skip breakfast, your day might be interrupted by irritability. It is possible to experience headaches and muscle cramps.
These symptoms often disappear within a few hours.
Statistics
- One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. (healthline.com)
- One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18Trusted Source (healthline.com)
- Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source (healthline.com)
- Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. (healthline.com)
External Links
How To
9 tips to lose weight naturally
Losing weight is one of the most common problems faced by people worldwide. It's very difficult to maintain a healthy lifestyle when you are constantly trying to lose weight. There are many ways to lose weight like dieting, exercising, etc., but these methods do not work permanently.
I will be sharing some natural ways to lose fat without side effects today. Let's start!
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Lemon Water Lemon water can help to eliminate toxins from the body. This drink will detoxify your system and make you feel more energetic throughout the day. This drink is great for weight loss.
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Increase your intake of vegetables. Vegetables contain fiber, vitamins, minerals, antioxidants, and other nutrients that are essential for our health. They also provide us with a feeling of fullness. Eating vegetables can help you lose weight.
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Increase Protein Intake. Protein is an important nutrient that plays an important role in building muscles. A high-protein diet can help you build lean muscles and thus reduce weight.
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Green tea is a good choice. Green tea has caffeine, which lowers appetite and speeds up metabolism. Caffeine has been found to increase thermogenesis - the process through which we generate heat. This is why coffee drinkers have lower fat levels than those who don't drink coffee.
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Take Cold Showers. Cold showers can help to lose weight. According to research, taking cold showers burns up to 50% more calories than taking warm showers.
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Avoid Alcohol. Alcohol is considered a stimulant and often leads to overeating. Alcohol consumption can cause weight gain.
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Cardio Exercise Daily. Cardiovascular exercise can help reduce weight. It improves blood flow, increases energy, and keeps you in shape. Walking, swimming and cycling are all options.
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You shouldn't skip meals. Eat small meals throughout each day to manage your hunger pangs. Skipping meals can lead to fatigue, lack of concentration, and even depression.
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Reduce Sugar Consumption. Sugar is addictive. It can affect your mood. Although sugar gives you an instant boost of energy, it can make you tired and slow.