{"id":145714,"date":"2016-12-20T10:19:11","date_gmt":"2016-12-20T10:19:11","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=145714"},"modified":"2016-12-20T10:24:33","modified_gmt":"2016-12-20T10:24:33","slug":"not-gain-weight-holidays","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2016\/12\/20\/not-gain-weight-holidays\/","title":{"rendered":"How Not to Gain Weight Over the Holidays"},"content":{"rendered":"

Holidays are filled with cues to overeat. You have everyone around you indulging in tasty treats, your routines are broken, and you\u2019re stressed, not a good combo for staying on the healthy path. We learned to recognize these cues in the previous article<\/a>. That\u2019s a great first step but now it\u2019s time to add some tips and tricks for how not to act on them.<\/strong><\/p>\n

Grass-fed meat and pastured eggs are your allies<\/strong><\/h2>\n

The quality of the fat you eat matters! There was an experiment where scientists looked at overweight people during the holidays. They gave half of them 3,2 g per day of CLA (conjugated linoleic), a naturally occurring fat found in grass-fed beef and pastured eggs. The other half got a placebo and there were no differences in total calorie intake or physical activity. After the holidays, the CLA group had on average lower body fat by 1 kg (2,2 pounds), less weight gain, fewer reported negative emotions, and less endothelial dysfunction. So, get those grass-fed meats and pastured eggs on your shopping list!<\/p>\n

https:\/\/www.instagram.com\/p\/BLSOpptDELS\/<\/p>\n

Don\u2019t go for extremes<\/strong><\/h2>\n

If you completely give up on your usual healthy way of eating and think \u201cI will just get back on track on 1st January\u201d you will set yourself up to overeat at every cue. At the same time, if you go for the \u201cI\u2019m 100% sticking to my diet and not enjoying anything\u201d you can easily go off the rails completely if you break your promise to yourself even once. Plan for a certain number of indulgences, be specific, and don\u2019t be afraid to track them. That way you can be guilt-free with less of a chance to cave to the temptations.<\/p>\n

Email yourself \u201cdon\u2019t overeat!”<\/strong><\/h2>\n

There is a study which tracked formerly overweight people over the holidays. Half of them got a phone call every week and daily mailings to help them stay on track, the other half did not. The results were amazing. The group that received help kept losing weight, 0,9 kg (2 pounds) on average, even during the critical time of holidays. The other group on the other hand gained 0,9 kg (2 pounds) on average. The funny thing is the participants didn\u2019t even open all the letters they got. Just the reminder was enough to keep them on track. You can do the same! Set up automated emails to yourself, leave notes around the flat, or ask a friend to call you with a reminder.<\/p>\n

https:\/\/www.instagram.com\/p\/BNeyGJlFQ2c\/<\/p>\n

Picture yourself saying \u201cno, thank you\u201d<\/strong><\/h2>\n

Even if you make all the smart shopping choices and set up your environment right, temptations will come. That\u2019s where active coping strategies come in handy. For example, you can count to 20 before making a food-related decision. You can have a mantra to remind yourself why you don\u2019t want to overeat. You can also mentally \u201cwalk through\u201d how you\u2019ll react in certain situations. Picture yourself at the office party, being pressured into trying some sugar-laden delicious looking cake, and practice your response out loud: \u201cNo, thank you.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Holidays are filled with cues to overeat. You have everyone around you indulging in tasty treats, your routines are broken, […]<\/p>\n","protected":false},"author":12,"featured_media":145717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[369,361],"global-categories":[],"class_list":["post-145714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-cycling-food","tag-nutrition"],"yoast_head":"\nHow Not to Gain Weight Over the Holidays - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Holidays are filled with cues to overeat. 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