The holidays are approaching and fast! We are here to give you the tools, tips, and support you need in order to feel your best physically and mentally during this season. Many people struggle with overeating during the holidays which ultimately leads to feeling bloated, puffy, and swollen.That’s why we want to give you the best tips to conquer that hurdle so you can enjoy what this season has to offer!
1. Do not go to holiday parties starving
It may seem like a good idea to “save room for” all the yummy food you are about to enjoy, but that is far from what will actually happen. When you skip meals so you can eat more later, it increases a hormone that triggers your hunger called ghrelin. This hormone will only increase the hungrier you get, causing a physical response to compensate and as a result, overeat.
Our recommendation: Eat smaller, low calorie meals before the feast later that day. This will satisfy you but still leave enough room for you to eat what you want when it comes to the feast!
2. Reach for a smaller plate
This may seem highly unattractive because you want to fit more food on your plate. However, if you have morefood on a big plate, you may be tempted to finish what we have left on our dish, even when we are actually full. Just try it! You may be surprised on how your body responds when faced with a smaller portion. Also, it is important to eat slowly. It takes at least twenty minutes to your brain to communicate with your stomach to register “fullness”. If you are eating too quickly, you may find yourself uncomfortably stuffed before you even realize it.
3. Stay hydrated
No, we don’t mean with alcohol. Keep your body hydrated with water at ALL times! Before, during, and after the holiday eating, you need to drink water. This will flush out excess salt or sugar and help keep you full by reducing how much you eat overall. Not to mention, things will be moving quicker through your digestive system because water helps the stomach process food.
Our recommendation: Always, and we mean always have a glass of water with you. Most people don’t even realize when they are thirsty until their body is dehydrated.
4. Boost your intake of soluble fiber
Adding soluble fiber to your diet will help food move more quickly through your body, leaving you less bloated. Soluble fiber dissolves in water which improves digestion. On top of that, it also improves blood glucose control which will assist your body in dispersing sugars into the blood at a slower rate so you don’t feel that crash after eating a bigger meal.
Our recommendation: Eat whole foods! Even during the holidays, try to incorporate foods such as apples, oats, raw vegetables, beans or legumes into your diet. These contain soluble fiber that your body needs and can use to reduce bloating.
5. Move, AND keep it up
Getting a workout in during the holidays can be a challenge but prioritize it as much as you can! You will most likely be eating more, which means you’ll have more energy, which also means that you can use that energy towards moving your body. It’s essential to move as much as you can all throughout the holiday season to keep you healthy and help you maintain your balance between calories in and calories out. Set your alarm twenty minutes early, squeeze in a workout over lunch, or a live stream class at TriFit Wellness in the afternoon. Whenever you can fit in activity, do it. Every little bit adds up!
These are all tips that will improve your digestion, reduce bloating and increase your health during this crazy and fun time of the year! If you don’t know where to start or need someone to hold you accountable, schedule a consultation with us!