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Research backed articles about fitness, nutrition, mindset, health and wellness.

If you don't see an article about a topic that you would like to see, shoot us an email and we'll be happy to cover it.

How to Survive and Enjoy the Holidays Without Packing on Extra Weight

11/16/2024

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Blog Post by Coach Julie

NCI Certified Nutrition Coach L1 & Certified Mindset Coach
Specializing in Gut Health and Woman's Health

The holidays are known for good company, delicious food, and, let's face it, a lot of temptations that often lead to weight gain. In fact, studies show that people typically gain 1-2 pounds over the holiday season, with some retaining this weight long-term, contributing to gradual weight increases over the year? With some planning, it’s totally possible to enjoy holiday treats and traditions without feeling restricted or sacrificing your fitness goals. Here’s a guide to enjoying the festivities while staying in control of your health and weight.

1. Set a Realistic GoalStart by setting clear, attainable goals. Instead of aiming to lose weight over the holidays, which can be challenging, aim to maintain your current weight. Research shows that people who set realistic goals are more likely to stay on track with healthy habits . Remember that it’s okay to indulge a little—it’s the overall balance that counts.
2. Keep Moving: Prioritize Physical ActivityExercise is one of the best ways to manage weight, stress, and energy levels during the holidays. Try incorporating short, high-intensity workouts (HIIT) that you can do at home or in a hotel room. Even just a brisk 20-minute walk can help counteract some of the holiday indulgences and maintain your metabolism. Studies indicate that people who maintain regular physical activity are better able to manage weight despite increased caloric intake .
3. Savor Every BiteIt’s easy to overeat when you’re surrounded by delicious food. Instead of mindlessly munching, practice mindful eating—focus on enjoying each bite, chewing slowly, and paying attention to hunger cues. Research shows that mindful eating can reduce overeating and improve overall satisfaction with meals .
Quick Tip: Try a smaller plate for main courses. This encourages portion control and makes it easier to manage serving sizes.
4. Stay HydratedDrinking enough water can help curb cravings and prevent overeating. Studies reveal that mild dehydration can sometimes be mistaken for hunger . Make it a goal to drink a full glass of water before each meal to support digestion and help prevent overeating.
5. Balance Indulgences with Healthier OptionsWhen faced with a buffet of rich holiday foods, aim for balance. Fill half of your plate with veggies and lean proteins before diving into heavier dishes like casseroles or desserts. Healthier holiday swaps, such as opting for roasted sweet potatoes instead of candied yams, can reduce calories while still giving you that holiday flavor.
Quick Tip: Offer to bring a healthy dish to gatherings, such as a colorful salad or roasted vegetables. Not only will you contribute something nutritious, but you’ll also know there’s a healthy option on the table.
6. Watch Alcohol IntakeAlcohol can add empty calories quickly and lower inhibitions, leading to overindulgence in food. Consider alternating alcoholic drinks with water or opting for lower-calorie choices like wine or light beer. Studies show that limiting alcohol intake can help prevent holiday weight gain and improve energy levels .
7. Get Enough SleepHoliday activities can disrupt your sleep schedule, and poor sleep is linked to increased cravings and weight gain. Aim for 7–8 hours per night to help regulate hunger hormones like ghrelin and leptin. A recent study found that people who slept well had better impulse control, especially around food .
8. Plan Ahead and Set BoundariesIf you’re attending multiple events, try to space out your indulgences. Plan your meals and snacks around holiday gatherings, and don’t hesitate to set personal boundaries. Letting people know about your health goals can help create supportive environments and even inspire others.
Quick Tip: If there’s a family member known for encouraging second servings, practice a polite “no, thank you.” Reiterate how much you’ve enjoyed the meal, and focus on the company rather than the food.
9. Focus on Social Connections, Not Just FoodRemember, holidays are about spending quality time with loved ones. Instead of hanging around the buffet table, focus on connecting with people, playing games, or participating in activities. By shifting the focus away from food, you can enjoy the holidays while keeping your wellness in check.

The holiday season doesn’t have to derail your health goals. By practicing mindful eating, staying active, and planning ahead, you can fully enjoy the season without packing on extra pounds. Embrace the festive spirit, indulge mindfully, and take care of your body—it’ll thank you come the New Year!
References
  1. National Institute of Health study on holiday weight gain: Link.
  2. American Psychological Association on realistic goal setting: Link.
  3. CDC recommendations on holiday fitness: Link.
  4. Journal of Nutrition on mindful eating benefits: Link.
  5. Mayo Clinic on hydration and appetite control: Link.
  6. Harvard Health on alcohol and weight management: Link.
  7. Sleep Foundation on sleep and weight regulation: Link.
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Why You're Hungry (And How To Fix It)

11/2/2024

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By Coach Kayli

How to Feel Full and Satisfied From Your Meals

We’ve all been there—trying to follow an eating plan perfectly, only to still feel hungry which leads to overeating. Feeling full and satisfied from your meals is crucial for weight management, as it helps prevent overeating and reduces the temptation to snack on unhealthy foods. But how can you achieve that sense of satisfaction without overindulging?
This blog article explores:

  • How to recognize true fullness to avoid overeating.
  • Practical nutrition tips to feel satisfied from your meals and fuller for longer.
  • How to establish eating habits that support your goals.


Recognizing true fullnessMany of us have trouble recognizing when we’re truly full, often continuing to eat past the point of satisfaction. Understanding what feeling full actually means can be surprisingly tricky, as many of us have lost touch with our body’s natural satiety signals due to stress, busy schedules, or ingrained eating habits.

True fullness should feel like a comfortable satisfaction, where hunger is gone, and you feel energized without being overly full or bloated. However, many people struggle to feel this way after their meals and are never truly satisfied. Achieving a sense of fullness and satisfaction involves two main factors: nutrition and eating habits.



Nutrition and fullnessEver wonder why some big meals leave you feeling satisfied and energized while others leave you still hungry or sluggish? Feeling full and satisfied from your meals is not just about how much you eat, but also the quality and nutrition of your food. Here are our top tips to feel full and satisfied from your meals.


Focus on protein
Protein is powerful when it comes to managing hunger levels. It promotes satiety by releasing hormones that signal to your brain that you are full and satisfied. High-protein foods like lean meats, fish, eggs, beans, lentils, and Greek yogurt are particularly effective at keeping you feeling full longer. Including a source of protein in every meal and snack helps maintain a sense of fullness throughout the day, preventing overeating and supporting balanced energy levels.


Balance your macros
Eating a mix of protein, fats, and carbohydrates in each meal is key to feeling full and satisfied. Each of these macronutrients plays a unique role in promoting satiety and sustaining energy levels. For example, if you have just a plain bagel for breakfast, you might feel hungry again soon. But if you choose whole-grain toast topped with avocado, a scrambled egg, and a side of berries, you’re getting a balance of protein, fiber, and healthy fats. This balanced meal will keep you feeling fuller and more energized for longer.


Choose whole foods
Opting for whole, unprocessed foods can make a big difference in how full and satisfied you feel. Whole foods, like fruits, vegetables, whole grains, and lean proteins, are rich in essential nutrients and fiber that promote satiety and help you feel fuller for longer. On the other hand, processed foods, such as chips, cookies, and sugary snacks, are often engineered to be hyper-palatable, making them hard to stop eating. These foods are typically high in empty calories and low in nutrients, leading to overeating without ever feeling truly satisfied.


Eating habits and fullnessYou might be wondering how your eating habits could impact your fullness and satisfaction from your meals. On top of what you eat, how and when you eat can also significantly impact your sense of satiety. Let’s explore how small changes can make a big difference.


Mindful eating
Mindful eating can greatly impact how full and satisfied you feel after a meal. By eating slowly, you give your body the necessary time to recognize fullness signals, helping prevent overeating. Thoroughly chewing your food aids digestion and enhances the feeling of fullness, making your meal more satisfying. Additionally, avoiding distractions like TV or smartphones allows you to focus on your meal, making it easier to recognize when you’re truly satisfied.


Meal timing and frequency
How often you eat plays a crucial role in how full and satisfied you feel throughout the day. Eating regular meals helps prevent extreme hunger, which can lead to overeating when you finally sit down to eat. Incorporating healthy snacks between meals can also maintain your energy levels and keep hunger at bay, ensuring you don’t overindulge during main meals.

Summary

Learning to recognize true fullness is the first step. Slow down and pay attention during your meals without distractions. 

Top Nutrition tips for fullness include:
  • Focusing on Protein
  • Balancing Macros
  • Eating Whole Foods (most of the time)

Eating Habits to focus on:
  • Mindful Eating
  • Meal Timing & Frequency

As always I hope this was helpful. Now it’s time to take action and start implementing these steps if you're ready to transform your body & life! 

And if you want further guidance, take our Free Metabolism Quiz, to see if yours may be holding you back from your goals! 

Metabolic Quiz
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    Kayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between.

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  • Home
  • About Us
  • Services
    • Personal Training
    • Online Nutrition and Fitness Coaching
    • Custom Training Programs
    • Senior Fitness Classes
  • Recipes
    • Breakfast
    • Entrees
    • Dressings
    • Snacks
  • Blog
  • Phoenix Rising Podcast
  • Product Recommendations
  • Contact Me
  • Ascend Mobile App