As the holidays are upon us like a winter storm, many of us are looking forward to the tasty delights that will gracefully adorn our holiday dinner tables. Whether it be a savory, honey-glazed ham or a tryptophan-loaded turkey, let's face it, when it comes to holidays, most of us ultimately overeat and wind up gaining a few, unwanted pounds. And, for people with COPD, a few extra pounds can lead to a worsening of COPD symptoms, namely dyspnea.
To avoid having to start yet another weight loss, exercise program for the new year, try these 6 tips to help you avoid weight gain during the holidays:
Difficulty: Average
Time Required: None
Here's How:
- As tempting as it may be, don't starve yourself before attending holiday dinner parties. This is a holiday no-no which can consequentially lead to overeating. Eat a healthy, well-balanced breakfast and lunch prior to attending any holiday gathering.
- Drink plenty of water. In fact, drink a full glass of water before sitting down to a holiday meal. Drinking water gives you a feeling of fullness which will help you avoid overeating. It is recommended that you follow the 8x8 rule, meaning drink 8, eight ounce glasses of water per day, unless your doctor tells you otherwise.
- Eat an apple before you sit down to dinner. Research conducted by the Pennsylvania State University has found that those who eat an apple before a meal consumed 187 fewer calories in comparison to those who don't. Eating an apple before your meal will also give you a feeling of fullness, which will help you avoid overeating.
- Exercise, exercise, exercise. Plain and simple, your weight is determined by how many calories you consume minus how many calories you burn. So, if you consume more calories, then simply exercise more to balance out the excessive caloric intake. Adding an additional 15 minutes to your exercise program will help you avoid excess holiday pounds and cause you to be more conscious about the foods you are putting into your body. Also, make taking a walk after dinner part of your holiday tradition. This not only imparts a feeling of togetherness between you and family members, but also promotes your collective health.
- Take along healthy snacks to your holiday affairs. Yogurt, nuts, fruit, protein bars, whatever your favorite, having a healthy snack before the big, sit down can help you avoid extra or excessive portions.
- Limit your alcohol consumption. Alcohol erodes your committment to portion control and making careful food choices. Alcohol adds calories to an already calorie-loaded holiday dinner. If you must have a drink, limit yourself to one and you will thank yourself in the long run. Remember, as it is unsafe to drink and drive, it is also unsafe to drink and diet.
Source:
Pennsylvania State University. An Apple a Day Keeps the Calories Away. http://www.clevelandleader.com/node/3371
