The Holiday Season is full steam ahead! Family dinners, holiday parties, TONS of leftovers, and crazy schedules full of traveling can lead to those unwanted pounds adding up and leaving us with some snug clothes come January. Well, we can’t wear our Christmas PJ’s all year long, so here are some tips on how to keep off or reduce that “winter coat”.
Be mindful of what you are putting on your plate.
One of the very useful tools that we use with our nutrition clients here at Bios Nutrition is what we call the “Plate Method”. This is a handy and convenient way to make sure we are getting a balanced meal by dividing our plates into three sections.
No matter if it’s a dinner cooked at home, a holiday potluck, or grabbing a bite to eat while you are out shopping, the plate method is invaluable in making sure we are getting the right portions of the three macronutrients and also fueling our bodies with plenty of vital micronutrients (vitamins and minerals).
How to implement the plate method.
- Fill half of your plate with non starchy veggies.
- Load ¼ of your plate with a lean meat of your choice.
- Fill the remaining ¼ plate with a starch of your choice.
Get moving!!!
Whether it’s strength training, high intensity interval training (HIIT), or heading outdoors for a walk or hike, movement is so important in our daily lives. Whatever method you use, dedicate at least 30 minutes per day to intentional exercise. Some benefits of regular exercise are:
- It can make you feel happier!
Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.
- It can increase your energy levels.
Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions.
One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.
- It can help you shed body fat.
Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight los
Get your ZZZ’s
Did you know that sleep affects your metabolism AND ability to lose weight? Sleep allows our bodies to recover from stressors such as work, working out, emotional stress, and so much more. Starting your day without enough recovery encourages a cycle of high-stress levels and bad behaviors, keeping you in a negative frame of mind and possibly even leading to poor food choices.
When you are well-rested, your body is more likely to run properly encouraging weight loss and supporting your metabolism. Take a moment to think of all the times you are getting less than 6+ hours of sleep-is it occurring regularly? If so, you could be hindering your progress by not getting enough sleep.
Here are some tips to help improve your sleep:
- Try having some casein or yogurt before bed
- Turn the TV and all other electronic devices off 60 minutes before bed (Read a book instead)
- STOP drinking water an hour before bed
- Keep your routine SEVEN days a week
- Avoid eating within 2 hours of your bedtime
- Try drinking some hot tea
Avoid these things before bed:
- Sugar
- Caffeine
- Chocolate
- Alcohol
Regardless of your schedule, these tips can be very beneficial, but for you night workers, here are some additional tips:
- Don’t postpone sleep; you will become more awake the longer you stay up
- Set aside 7-9-hour blocks for sleep–it may take you longer to wind down so you may need more time.
- Make sure your thermostat is set to cool; we rest better in cool environments
- Use blackout curtains to keep your room dark.
- Try to keep a regular work and sleep schedule, consistency is key. Avoid rotation shifts and break up the number of nights you work in a row.
Share your sleep schedule with others to minimize the number of calls and messages being sent during your sleep time
Using these three tips is a surefire way to keep that waistline in check during and after this holiday season.
Need some help implementing these changes and looking for the ongoing accountability to keep you on track? Book a free consult with us to start your change!
The post This Is What Happens To Your Waistline When You Do These Three Things appeared first on CrossFit Bios.
