With the holiday season quickly approaching, we are hearing a lot of concern from our clients about keeping up with their nutritional goals. So, here are our top 3 tips to help you stay on track during the holidays! 

1. Eat slowly and without distractions!

Distractions such as your TV, laptop, or phone can prevent your stomach from properly communicating with your brain that it is full and that you should stop eating! This delayed response can lead to overeating, feelings of discomfort and perhaps caloric surplus. 

2. Walk for 10 minutes after a meal!

A brief walk around the neighborhood will help you get some fresh air, in addition to providing some real life health benefits! Studies show that walking immediately after a meal can help to control blood sugar levels [1]. 

Make it fun and perhaps even a new tradition by bringing your family along or even your furry friend! 

3. Put your plate together strategically!

When putting together your plate at a big holiday meal, load up on veggies first! Veggies are water dense and low on calories. They will help with your digestion and the greater volume of veggies consumed will help you feel full. 

---

References: 

[1] Hijikata, Y., & Yamada, S. (2011). Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. International journal of general medicine, 4, 447–450. https://doi.org/10.2147/IJGM.S18837