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As the holiday season approaches, many of us will be looking for ways to
enjoy the season without gaining unwanted pounds. Dr. Crystal Bowe shares
some useful tips to help you fight the “holiday bulge”.
Cut out sugary drinks. Replacing your sweet tea or soda with a zero-calorie drink is an easy
way to decrease your caloric intake at each meal without cutting out any
food. Just one, 8-ounce glass of sweet tea contains around 75 calories.
One, 8-ounce cup of soda (depending on the brand) contains around 100
calories. Cutting out these extra calories is a great way to stay on track
during the holidays with your diet.
Drink a glass of water before each meal. Research has shown that drinking an 8-ounce glass of water before each
meal can decrease the amount of calories you eat with that meal. Since
most of us don’t drink enough water each day anyway, this tip will
help you stay hydrated and cut calories at the same time!
Use a smaller plate. It may sound silly, but using a smaller plate can help decrease the amount
of food you eat per meal. This tip is an easy way to reduce portion size.
You only eat what you can fit on the plate.
Wait at least 15 minutes before having a second helping. After using a smaller plate, waiting 15 minutes before having your second
helping gives your stomach time to tell your brain if you are really still
hungry or not. You can use this 15-minute break during the holidays to
chat with family and friends, clean up, or even take a walk.
Walk it off. There is nothing better than a little exercise to help combat holiday
weight gain. Increasing your physical activity each day by walking may
also help you feel better and have more energy. Aim for a minimum of 30
minutes a day. During the holidays, walking can be a great way to help
kids burn off excess energy and to connect with family and friends.
Using these tips during the holidays (and even year-round) should help
you avoid unwanted weight gain while still enjoying the holiday season.