Estimated duration: 6-7 minutes
Improving your health is one of the greatest gifts you can give yourself, and starting well before the New Year may be the best decision ever. In fact, adjusting a few habits at the beginning of the holiday season can prevent you from gaining a few extra pounds.
Some of these strategies may go against the norm in the diet world, but they’re intentional.
avoid snacking
One of the best ways to avoid gaining extra pounds this holiday season is to simply cut back on snacks. If you’re hungry between meals, it’s a sign that you may not be consuming the right kind of calories. There is a possibility.
Jenna Macchoch, a lecturer in immunology at the University of Sussex, says that every meal triggers a “transient inflammatory response” in the immune system. Macciochi says people who snack 24 hours a day “often experience a near-constant inflammatory state.”
Chronic inflammation can lead to heart disease and type 2 diabetes, she adds. Intermittent fasting and timed diets can help you lose weight and lower your risk of metabolic disease.
eat more fat
You probably don’t think eating more fat is one of the best ways to lose weight, but that’s because you’ve been given a lot of inadequate information about this macronutrient.
Vasanti Malik, a research scientist in the Department of Nutrition at Harvard TH Chang School of Public Health, says increasing your consumption of healthy fats may be the most important change you can make.
“Fat gives the body energy, protects organs, supports cell growth, controls cholesterol and blood pressure, and helps the body absorb vital nutrients,” Malik says. If you focus too much on cutting fat, you can actually deprive your body of what it needs most.”
However, choosing the right type of fat for your diet is important. Includes those from short, medium, and long chain fat sources such as coconut, olive oil, avocado, cocoa butter, grass-fed ghee or butter.
A study published in Nutrition and Metabolism also found an association between high-fat/low-carbohydrate diets and weight loss in obese adults. In this study, adults who ate more fat and fewer carbohydrates experienced lower insulin resistance and improved cholesterol levels.
stop counting calories
It may sound counterintuitive, but it’s true. If you want to lose weight and keep it off, stop counting calories.
Fatima Cody Stanford, Ph.D., an obesity expert and assistant professor of medicine and pediatrics at Harvard Medical School, said: she told Harvard Health.
Instead, Stanford emphasized improving diet quality and improving sustainable lifestyles. She also added that not all calories are equal. The group of people who ate weight gain than those who ate unprocessed foods, even though they were consuming the same amount of calories.
In short, stop counting calories and start focusing instead on eating the right kinds of foods that keep you energized and full.
choose the best protein
Some people think swapping out their favorite candy for protein bars can help keep those extra holiday pounds away. Healthline warns that many of his protein bars are packed with sugar and additives, so choosing the wrong kind can wreak havoc on your diet.
Search for proteins with high biological value. This means it is efficiently absorbed and used by the body. Because of their complete amino acid profile, animal sources usually have higher biological value than plant sources. According to a study in the Journal of Sports Science & Medicine, egg and whey proteins have the most biological value. it was high.
limit carbs
An annual cookie from your neighbor may be delicious and heartwarming, but it’s clearly not the healthiest food. You are likely to walk. If you really want to lose weight this holiday season, you should pay particular attention to the amount of carbohydrates you eat.
In general, Americans are eating too many carbohydrates, thanks to incorrect nutrition information published by the government in the early 1980s. (Remember when the food pyramid suggested eating 6 to 11 servings of pasta, bread, rice, and cereals a day?) Emphasizing refined carbohydrates is beneficial to the health and weight of the population as a whole. Very harmful. But weight gain is only part of it.
“Among the havoc these refined carbohydrates create are inflammation (which causes most chronic diseases, including diabetes and obesity, or what I call diabetes), heart disease, cancer, dementia, and depression. disease and so on,” Dr. Mark Hyman said in a 2016 article in Thrive Global.
Remember – you are not obligated to eat what appears on your doorstep.
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