There are times that you’re more likely to eat more that you normally would. Overindulgence can sometimes take over our brains, especially during the holiday season, and instead of sticking to healthy, balanced and portioned meals, you sometimes splurge on what’s not allowed even if you know you shouldn’t.
When this happens, you are consuming more than what you can burn, and if you don’t. If this continuous, you will gain more weight and increase your body fat.
Have you been eating and drinking a little too much? You might be wondering – how much weight have I gained?
To be clear, nobody really gains 20 pounds in the course of the holidays that passed. From Thanksgiving to New Year’s Day, claiming that you gained 20 pounds is an exaggeration.
A study of 195 individuals found that on an average, holiday weight gain is just around 1 to 2 lbs. Even though majority of the individuals in the study did not make an effort to stick to their current weight, it was not normal to gain more than 5 lbs.
This means, you noticing a huge chunk of weight gain is an accumulated number over the course of one year. Though some people may beg to differ, it is considered norm to pack up at least 1 to 2 pounds a year. Gaining this weight over the years will explain why some people, all of a sudden, are suffering from obesity at their mid-age.
With that said, how can you prevent overindulging on food and drinks? Below are some tips that can help you stay on a healthy track prevent gaining more weight than you should.
You Need To Hydrate
Drinking plenty of water can help with increased energy, fat loss, appetite regulation and overall improved performance. As soon as you wake up in the morning, get yourself a glass of water to get your body started.
Drink as much water as you can all throughout the day. Women should get their fix of 2 to 3 liters of water, while men should get around 3 to 4.
Choose A Healthy Diet
Just because you’ve been overindulging doesn’t mean you need to start detoxing. Actually, you can skip the detox part and start eating healthy instead. If you haven’t established a healthy eating routine yet, here is an example that you can follow.
1. Eat More Vegetables. Vegetables are high in fiber and water content. They are also packed with vitamins and nutrients that are good for you and your metabolism. Eating more vegetables will keep you satisfied and stay fuller throughout the day. As plants take more time to be digested, it’s a sure way to prevent yourself from eating unnecessarily.
2. Eat Whole Foods. Whole foods are satiating and nutrient-dense. It also contains fewer calories compared to packaged and processed food. Going to your local wet market, instead of the grocery store, will allow you to choose more whole foods.
3. Get a healthy breakfast, fit for a king. Eating protein in the morning, such as eggs, or lean turkey can help improve your metabolism. If you’re always on the go, you can prepare protein shakes in the morning instead. You can fill your tumbler with it and drink it on your way to school or work.
Stay On A Normal Schedule
Sticking to a schedule tells your body that you’re not depriving it of food. Normally, eating a 3-meal course with 1 snack in the afternoon is preferred. However, some people have different types of metabolism and would opt for 2 meals and 3 snacks. Find out what works best for you by experimenting.
Re-focus on Your Fitness Goal
Overeating and overdrinking is not a reason to give up on your fitness goals. Instead of giving up, rethink on your goals right now. Do you want to build muscle? Do you want to burn your fat? Move forward by making new commitments and actualizing the vision you made. Create strategies and experiment on what works for you.
Eating and drinking too much for a brief period of time is not a hindrance to your goal. You just have to sit down, and rethink things through in order to continue or start your new goals.