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It is that time of year again! Halloween is firmly in our rear view, but any adult who has ever tried to lose weight to improve their health knows that the real test starts now. While the holiday season is one of all around happiness and spending times with loved ones, those of us who are trying to live a healthier lifestyle know that this is the season where all our good work might go down the drain if we’re not careful. It is a minefield of potential slip ups, and if we are going to make it through without undoing all our progress, we need to take steps to make sure we can keep ourselves in check. But that does not mean we can’t enjoy ourselves! After all, it is the holidays. So, what can we do? How do we balance the fun (and indulgence) of the season with the healthier lifestyle we are trying to live? Well, today we are going to discuss just that! Where do we start? Well…

Stay Active!

The holiday season is a time when we sometimes decide we want a holiday from everything. Usually, this also includes physical activity. Sitting around, watching football, and just generally being sedentary are very common activities for individuals and families alike during the holiday season. But why waste all of the efforts we’ve made towards living a more active lifestyle? Even something as simple as walking with family can keep us active and give us the social connection, we all love about the holiday season. Usually, most cities and towns have community fitness events. Short races, like Turkey Trots are particularly popular. Why not give it a shot? Even if we don’t win, just participating in one of these events is both healthy and fun!

Be Careful with Snacks

While this is generally solid advice to anyone looking to lose or manage their weight, this time of year can be especially difficult. Food is almost mandatory at any gathering, potlucks are common, and there is always some assortment of cookies or other baked goods. When snacks like these are so available, we are more likely to overindulge. In fact, some of us will snack simply because it is there. Keep in mind, a huge part of healthy weight loss is not just eating right and being active but changing our relationship with food. If the temptation is too great, try to keep these tasty treats out of sight and avoid the problem altogether.

A Bit of Everything on Your Plate. In Moderation

If there is one word, we can use to describe the foods available this time of year, it is variety. Some are high in sugars like the cookies we mentioned above, others like potatoes (mashed or sweet) are high in carbs, and due to recipes including butter, also high in fats. And of course, the seasonal favorite, turkey. While turkey is an extremely healthy meat, high in protein, it is also high in an amino acid called tryptophan. While tryptophan is necessary to help your body produce vitamin B3 and serotonin, in high amounts it can make you relax, and therefore, sleepy. If we combine this with a sugar crash, it is just bad news for our energy levels. So, to avoid this issue but without depriving yourself, put a little bit of everything on your plate, and take your time. Remember, we have discussed how slowing down can help us feel full faster. By serving a small amount of everything, we can make sure we are not missing out on anything, but still giving us time to feel full so we don’t overdo it.

Sleep!

We just said that foods this time of year can make us sleepy, so why is it important to bring this up? Because while overdoing it can make us lethargic and sedentary (which is counterproductive), the holiday season is also busy enough that sleep deprivation is a common problem. Sleep deprivation can increase our hunger hormone levels (Ghrelin), which can make us overeat. Additionally, when we’re not sleeping enough, we tend to be less active, and our metabolism can slow down. That is a recipe for very quick weight gain, so we should remember to get enough sleep!

Keep an Eye on Liquid Intake

While it is important to be hydrated, we all know that when the holiday season is in full effect, water is not always the beverage of choice. During the holiday season, drinks like soda, cider, alcohol, or even cocoa and eggnog are all around us. And while these will not make us feel full in the long run, the calories count the same as any other food. Alcohol can increase appetite, so best to be careful. Remember, the key to making it through the holidays without weight gain is moderation.

Medical Professionals can Help Navigate the Season

We’ve all heard some version of the phrase “There is no substitute for experience.” And when it comes to our health, why not trust the experts? Weight loss, nutrition, wellness, and fitness falls under the category of medical science. By seeking the help of trained professionals, you not only have better resources to succeed, but the support structure you need to build better habits. The professionals at Olivera Weight Loss have over 40 years of experience in helping people reduce their weight to a healthy BMI, in a clinically proven and medically safe way, and with the means to help their patients keep it off. Patients who qualify for medical weight loss treatment with Olivera receive Phentermine, an FDA approved, clinically proven appetite suppressant. This is particularly helpful during a time of year where food and drink is all around us. Patients also have access to our Meal Plans to help keep a balanced and nutritious, and delicious diet, in a sustainable way. With our established patients having the option to continue their care with our Telehealth service, receiving the support, encouragement, and continuing education they need, we make it easier than ever to follow your plan and stay on track during the holidays!

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