The holiday season is a time of joy, celebration, and, let’s be honest, overindulgence. Because let’s face it, one of the best parts about the holidays is the food! The delicious feasts and tempting treats can often lead to a few extra pounds that many of us will find challenging to shed. As we look forward to the new year, it’s the perfect time to tackle those excess pounds and refocus on our health and well-being. Here are 5 easy ways to shed holiday pounds and kickstart a healthier you in the coming year!
Mindful Eating
I believe the first step in any weight management journey is being aware of what you eat. When I talk about mindful eating, I don’t just mean calorie counting. Mindful eating involves paying full attention to the flavors, textures, and sensations of your food. It’s paying attention to what foods trigger excess eating or even negative reactions in the body, like inflammation. There have been links between inflammation in the body and weight gain.
Slow down, savor each bite, and listen to your body’s hunger and fullness cues. By being present during meals, you’ll likely eat less and enjoy your food more, making it easier to avoid overindulging.
Create a meal plan that focuses on balanced, nutrient-rich foods. Try to include a variety of fruits, vegetables, lean proteins, and whole grains in your diet. Planning your meals in advance can help you make healthier choices and avoid last-minute, less nutritious choices and binge eating. Aim for smaller, more frequent meals to keep your metabolism steady and prevent overeating.
Stay Hydrated
Sometimes, our bodies confuse thirst with hunger. To avoid unnecessary snacking, make sure you stay well-hydrated throughout the day. Water not only helps control your appetite but also supports overall health as outlined in some studies. Carry a reusable water bottle with you to make it easy to reach your daily hydration goals. Consider infusing your water with fruits or herbs for added flavor without the extra calories.
Be careful not to drink too much water as this can be potentially dangerous to your health. Spread your water intake out over the course of the day and determine the best time to discontinue water intake at the end of the day. Drinking too much water close to bedtime could interrupt a sound sleep.
Incorporate Physical Activity
This one is usually the most unpopular suggested activity, but let’s face it, we all know that exercise is one of the most recommended of activities. Exercise doesn’t have to be a daunting task. You can find enjoyable activities that get your body moving.
Whether it’s a brisk walk, a dance class, or a home workout routine, regular physical activity is crucial for maintaining a healthy weight. Set realistic goals and gradually increase the intensity of your workouts. Cardio has been shown to be an excellent fat burner. Remember, consistency is key to seeing the results you desire from any workout routine.
Get Adequate Sleep
Getting adequate sleep is sometimes the hardest to achieve because it seems like there is always something to do and not enough hours in a day. Quality sleep is often underestimated in its role in weight management. Lack of sleep can disrupt your body’s hunger hormones, leading to increased cravings and overeating.
Adequate sleep supports healthy mental, emotional and physical health. Ever heard of emotional eating or comfort food? If we’re irritated and not thinking clearly because we are sleep deprived, this can sometimes trigger emotional eating. Aim for 7-9 hours of sleep per night to help your body recover. Establish a bedtime routine and create a comfortable sleep environment to improve the quality of your rest and overall health.
Manage Stress Levels
I will be the first to admit that it can be very difficult to eliminate stress entirely. However, stress has been shown to contribute to emotional eating, overall weight gain and weight retention. Unfortunately, this is truer for women than men, so ladies we have to keep that stress at bay. As much as possible, try to manage stress levels. Ironically, all of the activities listed above can assist us in managing stress. Eating healthy, staying hydrated, exercising and getting enough sleep can all help us to manage our response to stress.
Other easy to implement activities like meditation, quiet time, nature walks, faith-based activities, journalling, luncheon or sports with friends are also great ways to assist with stress management. Consider carefully what triggers a stress response and whether it can be eliminated altogether. The key is not to allow stress to consume us, leading to unhealthy choices and sabotaging our weight-loss plan.
So, as we bid farewell to the holiday season, let’s embrace the opportunity for a fresh start. These five easy strategies can help you shed those excess holiday pounds and pave the way for a healthier, more balanced new year. Remember, small, sustainable changes can make a significant impact on your well-being. Here’s to a happier, healthier, tea-riff-ic you in the coming year!
What’s in your cup today? How about peppermint, green or lemongrass tea …………. and some enthusiasm!