The Holiday Binge and Weight Loss: What You Need to Know

There’s nothing more relatable than a holiday binge: During the holidays, everyone has an occasion—OK, maybe a few occasions—where they go overboard on an eating binge.

Sound like you? Don’t beat yourself up about it. Even if your festive feast makes you feel like you’ve gained 10 pounds, it’s not too late. Stressing about “going overboard” a single time can actually make things worse. In a 2014 study, scientists found that women who were stressed burned 104 fewer calories in the seven hours after a meal than those who were feeling stress-free, says The Ohio State University.

But if you’re binging throughout the holiday “season” instead of on one or two special occasions, the results can really add up. Research, published in Nutrition & Metabolism, shows that Americans gain an average of one to two pounds during the holiday season, with most of the weight gained being fat. And trying to lose weight during the season can backfire for some: In a study, published in the Journal of Obesity, obese participants who attempted to drop pounds during the holiday season actually wound up gaining weight instead.

5 Holiday Hiccups That Can (Seriously!) Hinder Your Weight Loss

Control Binges and Still Enjoy the Holidays

holiday binge

If you’re worried about setting your weight loss progress back significantly, think about limiting the number of times that you binge to focus on the holiday meals and occasions that you really love. Maybe your Mom’s Christmas dinner is legendary, but the food at your office party is just ordinary. In that case, indulge at Mom’s house and focus more on networking when you’re with your coworkers.

Nutrisystem dietitians say that eating the foods you really crave—like Mom’s famous, buttery mashed potatoes—can help you move past the craving instead of grazing on less-satisfying fare. This can especially work if you savor the holiday foods you really love: Eating mindfully and paying attention to the tastes, textures, aromas and feelings associated with eating a food has been shown to help eaters feel more satisfied and lose weight. In a three-month study, published by Ohio State University, mindful eating practices helped diabetics significantly lower their blood sugar, says Science Daily.

When mindful eating involves a favorite food, it can work even better: In another study, published in the journal Appetite, scientists studied participants who ate chocolate. Those who did so while practicing mindful eating experienced more mood-boosting affects from the chocolate than those who just wolfed it down without thinking.

Even by limiting your binges, the holidays may slow, stall or set you back with your weight loss progress. However, research published in Physiology & Behavior says that the most important thing for sustained weight loss is to not let the binges and weight gain continue into January. It’s also important to lose any weight you might have gained due to holiday overeating. Some scientists theorize that little bits of holiday weight gain—weight that most of us don’t lose—is actually to blame for the slow, creeping advance of our overall weight as we age.

10 Ways to Prepare for a Healthy and Happy Holiday Season

Breaking the Holiday Binge Cycle

holiday binge

“Lose the holiday weight you’ve gained” sounds obvious enough. After all, almost everyone has a New Year’s resolution to clean up their diet. However, most of us don’t succeed, according to research in Nutrition & Metabolism.

In a study, published in the journal PLoS One, scientists found that people actually buy 9.3 percent more calories of food overall after the holidays than they do during the holidays. They also continue to buy “less-healthy” foods at the same rate that they did during the holiday period.

That’s why having a plan that can help you feel full and stay feeling satisfied—instead of crash dieting—is so important after the holidays. With a plan like Nutrisystem, you’ll re-train your mind and body to eat in moderation instead of bingeing, providing your body with the nutrients it needs, the types of foods you really want and in portions that can help you lose the holiday weight.

If you feel like you can’t stop binging—not just during the holidays, but all year—seek medical attention. Binge eating is a real eating disorder that can have real health consequences. Speak to your doctor and he or she can help you determine if your binges are a disorder and provide physical and emotional treatment that may help.

Christmas Workout Challenge: 12 Days of Holiday Workouts

The post The Holiday Binge and Weight Loss: What You Need to Know appeared first on The Leaf.

How to Make Your Own (Delicious!) Salsa

Olé! Today we’re celebrating salsa—because there’s no better way to incorporate some of summer’s best flavors, and enjoy a guilt-free, flavor-packed snack—a cup of the homemade versions (like the one below) will count as one Vegetable on your Nutrisystem plan. So let’s get this salsa party started! NUTRITION SPOTLIGHT: TOMATOES One of our favorite stars of summer produce is the humble tomato. In addition to being downright delicious, these ruby red beauties pack a nutritional punch, dishing out heart-healthy potassium and antioxidant-rich vitamin C. How to Slice A Handful of Cherry Tomatoes in Seconds Read More RECIPE: FRESH TOMATO SALSA Here’s our go-to recipe for basic fresh tomato salsa. Prep takes less than 10 minutes and you can enjoy it right away or let it chill in the fridge for an hour to allow the flavors to combine. Count one cup (about a quarter of the recipe) as one Vegetable. Ingredients: 4 vine-ripened tomatoes, rough chopped 1/4 red onion, rough chopped 1/4...

How to Save 600 Calories a Day

By now you know: Losing weight boils down to using up more calories than you consume. It seems simple enough. The hard part is actually making it happen. But cutting calories and dieting doesn’t have to mean cutting out all your favorite foods. Don’t believe us? Check out these four simple swaps guaranteed to save you over 600 calories a day without putting the kibosh on your favorite flavors: Drink fat-free milk instead of whole Replace your whole milk habit with a fat-free fix, and for every 16 ounces you trade, you’ll save over 130 calories. Feeling adventurous? Opt for unsweetened almond milk instead of your whole milk, and you’ll save even more—over 230 calories per 16 ounces. 6 Questions to Ask Yourself Before Snacking Swap regular soda for seltzer water One 20 ounce regular Pepsi clocks in at 250 calories*. Substitute just one regular soft drink a day with a seltzer or sparkling water, and you won’t just save yourself 250 calories, you’ll also spare your...

Monday Motivation: 10 Workday Habits of Healthy People

Spending a good chunk of your day inside an office, plopped and stressed in front of a computer, can take a toll on your health, frame of mind and diet. You’re likely not moving your body enough and perhaps sticking your hand in the communal candy bowl a little too much. Making a few small changes to your workday routine or office space can help you stick to your diet plan, shed unwanted pounds and even sneak in a little exercise and added weight loss motivation! 9 Sneaky Fat Traps at the Office You Need to Avoid Read More Here are 10 simple strategies to help you stay healthy at work: 1. Fill up before work. Eating a nutritious breakfast not only helps provide the fuel you need to begin your workday but can also help you lose weight and keep it off. A survey from The National Weight Control Registry showed that the majority of people who maintained a 30-pound weight loss for one year or more ate a breakfast. Plus, according to Colorado Women’s Chamber of Commerce, studies ...

Beautiful Amazing World

Search This Blog