5 winning strategies to avoid weight gain over the holidays

With the holiday season fast approaching, many of us will find ourselves surrounded by festive foods and the subsequent concern of weight gain.

Here are 5 winning strategies to avoid gaining weight over the holidays:

1. Be mindful: Our thoughts and feelings directly influence how we metabolize a meal. Stress directly affects our appetite and drives us to eat more. In addition, it increases cortisol and insulin, which signal weight gain and fat storage. Relaxation, pleasure along with bringing your full awareness while you eat, is a powerful nutritional strategy for optimum metabolism and natural appetite regulation.

2. Eat high-fiber foods*: Plant foods provide two types of fiber: soluble fiber (which increases the feeling of fullness) and insoluble fiber (which aids the digestive system and promotes bowel regularity). High-fiber legumes like beans, peas, and lentils – are among the best sources of fiber and can be added into salads, soups, and casseroles, or puree them to make a delicious dip.

* Insufficient daily fiber often leads to constipation. Without adequate hydration, fiber can actually aggravate rather than alleviate constipation.  As you increase your fiber intake, increase your fluids as well. 

3. Add healthy fats: Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Avocados are rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad. Avocados are also packed with the benefits of vitamin E, which help prevent free radical damage, boosts immunity and acts as an anti-aging nutrient for your skin.

4. Get moving outside: Outdoor activities will boost your mood and help you burn more calories. Getting outside during daylight hours also increases levels of serotonin, a hormone that helps calm cravings.

5. Don’t forget to hydrate! Approximately 55-60% of our body weight is water. Water is also crucial for the removal of waste products through the formation of urine by the kidneys. Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst. The amount of water a person should drink is half of their body weight (pounds) in ounces per day. Be mindful to adjust your water intake with your activity level.

And remember to have fun!