Holiday Weight Gain

Holiday weight gain is annoying!

Holidays are a time for relaxation, fun and food. But do you find every time you take time off work you put on a few extra kilos? Well you are not alone!

Most of us can relate to increasing our size slightly when the holidays have set in, with Australians gaining an extra 0.8 to 1.5kg especially over the Christmas/ New Year period (Nutrition Australia, 2011). 

I know, one to two kilos doesn’t sound like much, right! But research suggests that weight gain over the holiday period can slowly stack up. 

Here are my top tips for getting back on track.

  1. Eat a high protein low carb breakfast. Protein keeps you feeling fuller for longer and if you have had a sufficient breakfast you may not want morning tea. My suggestions include:

  • Two boiled eggs with a third of avocado spread on one slice of wholegrain or sourdough toast and a sprinkle of lemon zest. Try to eliminate the margarine/ butter or reduce your usual potion by half.

  • 130 grams of baked beans (1/3 cup) mixed with ¼ cup cottage/ ricotta cheese and a tablespoon of avocado on a slice of wholegrain toast alongside a cup of salad greens.

  1. For morning tea have a serve of fruit * (see below for: What is a serve?) or around 20g (¼ cup) mixed fruit and nuts with a glass of water.

  2. If you enjoy a takeout coffee like I do, try limiting the amount you consume in a day. For example, if you splurge on two coffees a day try having only one. Alternatively, having your favourite coffee with reduced fat or skim milk can also save you on extra kilojoules consumed.

  3. Slice up 30g carrot, 50g snow pea, 50g cucumber and 30g celery sticks to have with ¼ cup of tomato salsa or a light creamy dip for afternoon tea.

  4. Be organised and prepare your snacks in advance so you know what you are having before hunger begins.

  5. Take the stairs instead of the lift / escalator if possible.

  6. Park the car further away and walk the extra half hour, it’s amazing how incidental exercise adds up. Research suggests physical activity can be accumulated in small amounts throughout the day or as a single session. These two types of activity produce similar health benefits in preventing and reducing the risk of chronic disease, such as heart disease, diabetes and some cancers. (Queensland Government, 2008).

  7. Drink water with your evening meal and chew more slowly. Look out for the signals when you are feeling full. In addition, reduce your portion sizes by using smaller dinner plates or side plates and only go back for seconds after waiting 15mins. Chances are you won’t feel hungry, as it takes 20 minutes for your brain to receive “FULL” signals (Harvard Health Publishing, 2011).

  8. While it’s still light outside take a 45 minute walk after dinner.

  9. Try and cut back on desserts. For example, if you enjoy desserts on three nights a week try cutting back to two. But remember, don’t ever deprive yourself. If you really want that dessert than eat it and enjoy it! Alternatively, have a smaller portion than usual and or the next day go for an extra-long walk to make up for those extra kilojoules.

  10. Add one cup of salad leaves to your breakfast, lunch and dinner. This is a good way to make sure you are receiving your ‘Five a Day’ vegetables along with adding additional colourful veggies with your leaves.

  11. Want more ideas on vegetable recipes, look out for my ‘Free Vegetables’ cook book on sale for $10.00.

 

Want more information?  Want to ask a question?  Or want extra ideas in keeping on track? I can help! 

Have a look at my consults or workshops on my webpage www.beinspirednutrition.com.au. 

 I can give you lots of ideas with recipes, create meal plans and help with nutritional advice. Just ask me how!

fruit_serve_table_web.jpg

https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes

 

References: 

Australian Government. (2015). Serve sizes. Retrieved from https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes

Harvard Health Publishing. (2011). Mindful eating. Retrieved from https://www.health.harvard.edu/staying-healthy/mindful-eating

Nutrition Australia. (2011). Tips to beat the Christmas bulge. Retrieved from http://www.nutritionaustralia.org/national/resource/tips-beat-christmas-bulge

Queensland Government. (2008). What is incidental activity? Retrieved from https://www.health.qld.gov.au/__data/assets/pdf_file/0029/367553/pa_incidental.pdf

 

consultations, homecook, nutrition, nutritionist, health and wellbeingTheresa Gray#weightgain #holidays, #comfortfoods, #move, #diet, #weight, #loseweight, #northernrivers, #lismore, #ballina, #ballinabyron