The following was excerpted from the In Practice blog on Boston.com. and an article called "The Stuffing"-
" ’Tis the season when we’ll see countless articles about holiday weight gain. It’s commonly believed that Americans gain, on average, 5-10 pounds between Thanksgiving and New Year’s. It turns out that the average gain is closer to 1 pound — but that, according to a study, is a pound you never lose."
After a few decades if you don't work to counteract it, that annual pound becomes . . . obesity. We all know it-- we eat too much this time of year. We FEAST! Feasting obviously leads to gaining weight.
Then, usually January 1, many swear to themselves that it will all change and they have to "get to work." The pendulum swings to the other side and what happens-- FAMINE. One will try to cut too much out of their daily intake and not eat enough. Your body needs a certain amount of nutrients just to function properly and stay alive! If you don't eat enough, not only are you hungry, (which leads to bingeing and feasting and starting over) but your body is going haywire because you aren't taking in enough nutrients to allow it to thrive and make energy. Your metabolism goes CLUNK!
I'm learning a lot about nutrition since I'm studying to be a nutrition coach through Precision Nutrition. You have to find that "sweet spot" or "just right range" of dietary intake to lose weight if you need to, yet have sufficient nutrients. Or if you need to gain weight, it's important to learn what to eat and when with appropriate results without stuffing your face all day with unhealthy foods.
How do you know if you are right between feast or famine with how much you are eating? I've learned a neat way to just use your hand as a visual from Precision Nutrition. Next time you load your plate, put a palm-sized portion of protein on there (2 for men). You should have 1-2 fist sized servings of veggies. Include 1-2 finger sized portions of healthy fats (nuts, seeds, avocado, etc). Lastly, one cupped palm of grains. I love this-- your hands are always with you, so it's easy to do this!
It's helpful to many to eat every 3 hours or so to keep from getting so hungry that you eat the first thing you see or stop at the first drive through alongside the road. If you are hungry after 3 hours, you've eaten just the right amount at your last meal. Not hungry yet? You may have overeaten at your last meal.
Be mindful. Start working on your goals now, before the holidays. Think of how it will feel to have a head start before the New Year!
