Essential Vaccines Every Adult Needs This Winter
Vaccines aren’t just for kids; they are essential to protect you and your loved ones from various diseases and infections. Learn about the essential adult vaccines you need here.
5 Simple Strategies to Prevent Holiday Weight Gain
It’s December, and along with the fun of the holiday season, you'll likely be tempted with a variety of sweet treats and delicious dishes. If you’re like most people, this can mean gaining a few extra pounds before the new year begins.
At Integrative Primary Care in Katy, Texas, our board-certified physicians and care team have helped many people in the Houston area maintain and improve their health. In addition to our comprehensive line of primary care services, we offer personalized weight-loss assistance to individuals hoping to shed extra pounds.
If you’d like to enjoy the holiday season without watching the scale creep up, we’re here to tell you that you can do it! In this blog, we discuss five ways you can keep your weight in check and still enjoy the festivities.
1. Plan ahead and prioritize portions
If you’re like most people, you’ve experienced what happens when you head into a holiday party on an empty stomach and end up eating more than you’d planned. It happens to everyone, especially during this busy time of year.
One way to prevent overeating is to plan ahead and have a small, healthy meal before attending any party. This way, you can enjoy some holiday treats without going overboard.
Another trick is to prioritize your portions. Try filling half of your plate with vegetables and salad, a quarter with lean proteins, and the remaining quarter with starchy foods. This way, you can enjoy a variety of foods and not feel deprived.
2. Focus on hydration
In the colder months, many people don’t think about drinking as much water as they should. As a result, the body can confuse the signal for being thirsty with the signal for being hungry. If this happens, you might keep munching to quiet the signal, which could cause you to overeat and gain weight.
Instead, make it a habit to drink one full glass of water before meals or whenever you think you’re getting the “hungry signal.” This simple step can make a big difference in lowering your overall calorie intake.
You’ll also want to limit your consumption of alcoholic and sugary beverages. Cocktails and sweet drinks can pack a surprising number of calories. Enjoy them occasionally, and try lightening up your drinks with club soda or water, or alternate between a glass of water and a cocktail to help stay slimmer through the holidays.
3. Don’t forget to move your body
The cozy holiday season can mean more time indoors lounging with family and friends, watching seasonal movies, reading books, or playing board games. But, more lounge time means fewer calories burned, which can help holiday pounds creep up.
To prevent holiday weight gain, don’t forget to move your body. Try taking a brisk walk with your loved ones after dinner or cranking up your favorite holiday tunes and having a kitchen dance party. Physical activity can burn calories, boost your mood, and improve your overall well-being.
4. Savor every bite
With so many delicious holiday treats, it’s easy to rush through meals and desserts. Unfortunately, this habit is a common pitfall for holiday weight gain. It can cause you to consume more calories and eat past the point of fullness.
Instead, take time to enjoy every bite this holiday season. When you eat slowly and mindfully, you tend to eat less and appreciate your food more. Plus, it gives your body the time to signal when it's full, which can prevent overeating.
5. Consider personalized weight management
Despite our best efforts, it can still be challenging to prevent weight gain during the holiday season. And, if you’re heading into this time of year carrying a few more pounds than you’d like, it can be a difficult time to start losing weight.
At Integrative Primary Care, our team knows everyone has different lifestyles, metabolisms, and challenges. That’s why we offer a personalized weight loss program that can address your unique needs.
Lifestyle changes, such as adopting a healthier diet with better portion control and increasing physical activity, are key. However, everyone is different. So we take into account individual factors, which can help us customize a plan just for you. Based on a thorough analysis of your profile, we might recommend a variety of options, such as:
- B12 and Lipo C injections
- Nutritional counseling
- The HCG diet
- Prescription weight-loss medications
To learn more about how you can stay in shape this holiday season, or to get a customized weight loss plan, call 832-500-7585 or book an appointment online with Integrative Primary Care today.
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