Article from USANA Australia 2014 Q4 Magazine.
CHRISTMAS & HOLIDAYS seem to go hand in hand with weight gain, as most of us indulge in beach, booze and pressies. According to Nutrition Australia, the average person gains between 0.8-1.5kg over the Christmas period. Doesn’t sound like too much to worry about? The problem is that most of us don’t get rid of the added kilos throughout the year. Over time, this can leave you overweight and even cause obesity.
THIS SUMMER SEASON, BE EXTRA CAREFUL TO AVOID ADDING ANY EXTRA KILOS. HERE’S HOW!
STICK TO THREE REGULAR MEALS
and two to three healthy snacks daily. Choose wholegrain and lean protein (fish, seafood and legumes are especially good choices), and fill up on plenty of fresh, seasonal salads – hold the mayo and cheesy dressings, and watch that your portion sizes don’t creep up! BALANCE THINGS OUT If you know you’re headed for a big night, cut down on the calories you consume before the big event and afterwards. Up your exercise too, and you’ll benefit from burning extra calories.
DON’T DITCH YOUR EXERCISE ROUTINE
Burning calories is especially important, not just because it can help you stay focused and feel motivated. Staying active also helps you blast away small weight gains fast. Aim for
a minimum of 30 minutes or more of exercise daily. Take advantage of the warm weather and go for a fun swim, a run on the beach or bush walk or some mind-relaxing yoga or tai chi. Including three weight-training sessions per week is a great move – it helps to build muscle, a highly active tissue that gives you great shape and definition, and raises your metabolic rate – so you burn calories faster whether you’re exercising or resting.
EAT UP BEFORE YOU EAT OUT
A small salad, crudités with some low-fat hummus or tomato salsa, or even a glass of tomato juice with Worcestershire sauce can help to take the edge off your appetite and potentially avoid a splurge at the buffet, Christmas party or seasonal soirée. Remember, alcohol is calorie-rich and can come with calorific mixers. Too much alcohol also reduces your inhibitions and weakens your willpower. So stick to just one or two alcoholic drinks if you can, alternate each
with a non-alcoholic sugar-free drink, or make a pact to be the designated driver if you don’t want to be cajoled into drinking at all.
TAKE IT SLOWLY
Be mindful about what you’re eating and drinking – slow things down to give your body a chance to acknowledge that you’re filling up. It takes around 20 minutes to register that you’re full, so going too fast can mean that you consume more than you intend to or even want.
ENJOY YOUR FOOD
You don’t have to deny yourself your favourite summertime indulgences. Just be mindful of savouring every bite and every sip. After all, it is holiday time!
TRY USANA NUTRIMEAL™
This low-GI, high-fibre, high-protein USANA meal replacement can help keep you full and avoid unhealthy snacking, or even get you back on track if you’ve had a shock on the scales.
At just 240 calories per serve, USANA Nutrimeal shakes makes a quick, tasty and satisfying breakfast or lunch, helping your weight stay on track over the silly season.