Posted in Health

How to Beat the Holiday Blues & Bulge

 

The Holiday Season comes to an end in another few days and so do the days of giving into your cravings and binging on high calorie foods. So, for all of you out there who are down with post-Holidaybinge eating guilt and up on the Holiday weight, we have got some tips:

 

1. Don’t Fret & Think Positively

Low self-esteem is a major cause of overeating. Train yourself to focus on your best points rather than your weak spots. Repeat the mantra: new day, new start

 

2. Cheers to Water!

Water does support optimal metabolism and some research shows it may naturally curb your appetite, but it can also help you feel better fast. Drinking more water flushes out excess sodium to help you quickly de-bloat, and it gets things moving in your digestive system to relieve constipation. Aim for 2 to 2.5 liters a day (about 8 to 10 cups).

 

3. Easy on the Alcohol & Fizzy Drinks

Now that the endless house and company parties have ended, it is important to remember that alcohol is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are creamy cocktails, such as brandy alexanders and mudslides—equivalent to drinking a rich dessert. Even soft drinks are a major source of empty calories.

 

4. Get back on track

Routines can be both calming and important in getting back on track. For instance, whatever you do: Don’t sleep in until noon on Monday. If your normal routine involves a morning workout, then wake up and hit the gym (your body will thank you later).

 

5. Start Small but Start

Exercise may help activate serotonin—those “feel good chemicals that will help regulate your mood”—and when you’re feeling happier, you’ll make healthier choices (plus, you’ll work off some calories).

Also, don’t try to overhaul your diet overnight. If you make too many changes at once, chances are you’ll get frustrated and throw in the towel. Instead, make one change, such as eating at least one piece of fruit daily, every week.

 

6. Cut Back but don’t Cut Out

Completely cutting out carbs can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back. Pair veggies and lean protein with a small amount of a healthy fat and a small serving of whole grains. 

 

7. Up your protein (a little)

You can up your protein game by mandatorily consuming a scoop or two of whey or plant protein everyday.

 

8. Relax

The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation—just what you don’t need. If stress has a stronghold on your life, try learning yoga, meditation, or simple breathing exercises. 

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