Tips to Avoid Holiday Weight Gain for Older Adults

2023-12-07

With the holiday season right virtually the corner, holiday weight proceeds is a worldwide concern!

And for all of us over 50, it seems like it can get harder year without year. Being a 58-year-old fitness trainer, I have a lot of wits helping my clients stave (or lose) the weight proceeds that comes with a fun holiday season.

I recommend using simple strategies for people of any age to stay on track during the holidays.

Let’s squint at the top causes of holiday weight proceeds and 9 strategies for lamister it!

Causes of Holiday Weight Gain

What causes us to proceeds that uneaten weight over the holiday season, exactly? Here are the biggest reasons:

Overindulgence: During the holidays, there’s often an zillions of delicious, high-calorie foods and drinks available, leading to overeating.
Lack of Physical Activity: With rented holiday schedules, people may find it challenging to maintain their regular exercise routines.
Emotional Eating: Stress, social pressures, and emotions can trigger unhealthy eating habits during the holidays.
Irregular Eating Patterns: Irregular meal timings and excessive snacking can disrupt the body’s natural hunger and fullness cues.

So, what can be washed-up well-nigh it? The pursuit are 9 tips for preventing that frustrating holiday weight gain.

Practice Mindful Eating

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It’s simple but game-changing: Be mindful of what you eat! Savor each bite, eat slowly, and pay sustentation to hunger and fullness cues. This can help in lamister overindulgence.

Try Your Weightier to Stay Zippy Consistently

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It can be tough to stay on track with fitness and exercise during the holiday season, but it’s so important to stay physically active.

Short, constructive workout routines can be washed-up at home or in a limited space, and plane a 10 or 20-minute workout is largest than nothing! (And yes, a shorter workout can still make a difference!)

Here are three workouts you can try during the holidays:

10-Minute Workout To Blast Fat
10-Minute Morning Yoga To Get You Energized
10 Minutes for 10 Days Challenge

Plan Ahead

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Try to plan out your meals and workouts. This can include preparing healthy dishes for holiday gatherings and eating a well-turned meal surpassing heading out to parties to stave excessive snacking.

Stay Hydrated

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Drinking water can help tenancy want and prevent overeating. Remember to stay hydrated, expressly if you’re drinking alcohol!

Alcoholic beverages are typically upper in calories, and drinking water in between cocktails can help moderate how much you consume.

Incorporate Healthy Substitutions

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Try healthier alternatives to traditional holiday recipes. For example, you can use whole-grain flour, reduce sugar, or incorporate increasingly vegetables into dishes.

Manage Stres

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Stress can lead to emotional eating, which is certainly worldwide over the holidays. Try subtracting some stress-reducing activities to your routine, such as meditation, yoga, or deep zoetic exercises to cope with holiday stressors.

Find a Support System

Having a support system can make a huge difference! To help alimony yourself active, share your fitness goals with friends or family members, or plane find a workout buddy to stay motivated together.

You can moreover find a friend to help alimony you subject during holiday parties. Make a pact to take it easy on high-calorie foods and alcohol, and help each other stick to it!

Practice Moderation

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It’s okay to enjoy holiday treats in moderation! Just remember to be mindful of portion sizes and not to deprive yourself completely. Depriving often leads to rampage eating, which you definitely don’t want!

Enjoy yourself (it’s the holidays, without all!), but try not to overdo it.

Get Enough Sleep

Lack of sleep can disrupt hormones that regulate hunger and appetite. Plus, when you’re overly tired, you’re increasingly likely to reach for sugary snacks and uneaten calories to alimony you going.

Research has found that a lack of sleep, plane in young adults, is associated with increased calorie intake, weight gain, and increasingly vitals fat.

Try to prioritize sleep and aim for 7-9 hours per night!

By pursuit these strategies and maintaining a well-turned tideway to supplies and exercise, you can enjoy the holiday season without compromising your fitness goals. Remember, consistency and moderation are key to preventing holiday weight gain!

How Many Steps Do You Really Need A Day To Lose Weight?

Are you wondering how many steps a day you need to lose weight?

When it comes to your daily step count, speed, intensity, and consistency unquestionably matter increasingly than just the total number if you’re serious well-nigh weight loss!

Here, we’ll explore how many steps a day are weightier for your weight loss goals.

Weightier Mobility Exercises for Seniors to Stay Active

One of the weightier things you can do to stay healthy and zippy with age is to make mobility exercises a regular part of your routine. Did you know that limited mobility is unquestionably the thing that makes you squint the oldest

A quick mobility routine is often all it takes to start feeling better!

To see the benefits firsthand, try the 15 weightier mobility exercises to alimony you in whoopee and impact your overall health for years to come.