30
January
2014

How to Get Back Into a Healthy Eating Routine After the Holidays

Get back into your healthy eating routine

After all of those holiday cookies, treats, and overeating, many people notice the waistband on their pants feeling a little tighter. As many people choose weight loss goals as their new year’s resolutions, it’s hard to pick a starting point. Here are some helpful tips to get you out of the holiday feeding spree, and back on the healthy track.

First off, it’s important not to feel discouraged after the holidays, and the possible weight gain. Even by eating an extra 500 calories per day, a person can gain an extra two pounds in two weeks. That’s only 3 sugar cookies! It’s crucial to not get down on yourself because getting back to healthy eating can be challenging. It’s very important to not skip meals and deprive your body of food. You may think skipping meals will help lose weight, but it actually just increases the chance of overeating later, when your body is starving. Eating protein and fiber-rich meals and snacks allow you to feel fuller longer, which prevents the mindless eating we all succumb to during the holidays. Poultry, fish, beans, nuts, and many fruits and vegetable are rich in both protein and fiber, and are lower in calories. Try to consume at least 5 servings of vegetables and fruit per day. You can do this by replacing other snacks with a serving of fruit.

Next, it’s important to starting exercising on a regular basis, at least 30 minutes a day. By preplanning exercises, you are less likely to skip exercising that day. It’s also important to mix things up. Take different exercise classes, and alternate different exercises, such as running, walking, weight lifting, circuit training, swimming, yoga, and the list goes on. Doing a variety of different exercises reduces the chance of you getting bored about exercising and encourages you to keeping doing it daily.

Another problem with holiday meals is that we tend to overeat and our portion sizes are double or triple what they typically should be. It’s a helpful rule of thumb to divide your plate into fourths. Fill half of your plate with fruits and vegetables, one fourth with a protein, such as poultry or fish, and one fourth with whole grain starch, such as rice, pasta, or cous cous. It’s also important to eat less as the day goes on. The largest meal of the day should be breakfast, then a medium sized lunch, and a smaller dinner, while still dividing your plate into fourths.

Many people think that cutting calories is all it takes to lose those pounds they gained during the holidays. It’s been proven that people who eat breakfast perform better and are much healthier than those who don’t, so it’s crucial that you do not skip breakfast. Eating a breakfast packed with fiber helps you feel fuller and gives you energy for the entire day.

Lastly, the most helpful tip is to stay away from junk foods. Avoiding sweetened and salty foods, fried foods, white flour and other low fiber carbohydrates goes a long way. Introduce fresh and steamed vegetables, whole grains, and lean sources of protein as mentioned above.

Many people tend to overeat on the holidays, but it’s important to not get discouraged, and to follow these helpful tips to get you back on track to healthy eating. Exercising at least 30 minutes a day, will also help burn off those extra holiday pounds.

Categories: Food and Health

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Nutrition Facts

30
January
2014

How to Get Back Into a Healthy Eating Routine After the Holidays

Get back into your healthy eating routine

After all of those holiday cookies, treats, and overeating, many people notice the waistband on their pants feeling a little tighter. As many people choose weight loss goals as their new year’s resolutions, it’s hard to pick a starting point. Here are some helpful tips to get you out of the holiday feeding spree, and back on the healthy track.

First off, it’s important not to feel discouraged after the holidays, and the possible weight gain. Even by eating an extra 500 calories per day, a person can gain an extra two pounds in two weeks. That’s only 3 sugar cookies! It’s crucial to not get down on yourself because getting back to healthy eating can be challenging. It’s very important to not skip meals and deprive your body of food. You may think skipping meals will help lose weight, but it actually just increases the chance of overeating later, when your body is starving. Eating protein and fiber-rich meals and snacks allow you to feel fuller longer, which prevents the mindless eating we all succumb to during the holidays. Poultry, fish, beans, nuts, and many fruits and vegetable are rich in both protein and fiber, and are lower in calories. Try to consume at least 5 servings of vegetables and fruit per day. You can do this by replacing other snacks with a serving of fruit.

Next, it’s important to starting exercising on a regular basis, at least 30 minutes a day. By preplanning exercises, you are less likely to skip exercising that day. It’s also important to mix things up. Take different exercise classes, and alternate different exercises, such as running, walking, weight lifting, circuit training, swimming, yoga, and the list goes on. Doing a variety of different exercises reduces the chance of you getting bored about exercising and encourages you to keeping doing it daily.

Another problem with holiday meals is that we tend to overeat and our portion sizes are double or triple what they typically should be. It’s a helpful rule of thumb to divide your plate into fourths. Fill half of your plate with fruits and vegetables, one fourth with a protein, such as poultry or fish, and one fourth with whole grain starch, such as rice, pasta, or cous cous. It’s also important to eat less as the day goes on. The largest meal of the day should be breakfast, then a medium sized lunch, and a smaller dinner, while still dividing your plate into fourths.

Many people think that cutting calories is all it takes to lose those pounds they gained during the holidays. It’s been proven that people who eat breakfast perform better and are much healthier than those who don’t, so it’s crucial that you do not skip breakfast. Eating a breakfast packed with fiber helps you feel fuller and gives you energy for the entire day.

Lastly, the most helpful tip is to stay away from junk foods. Avoiding sweetened and salty foods, fried foods, white flour and other low fiber carbohydrates goes a long way. Introduce fresh and steamed vegetables, whole grains, and lean sources of protein as mentioned above.

Many people tend to overeat on the holidays, but it’s important to not get discouraged, and to follow these helpful tips to get you back on track to healthy eating. Exercising at least 30 minutes a day, will also help burn off those extra holiday pounds.

Categories: Food and Health

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