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The holiday season is here, and with it comes a revolving door of holiday treats and beverages. Did you know that on average we gain 5 to 7 pounds during the winter season? And it is not all related to increased calorie intake. Beyond the holiday feasting, the winter season impacts our metabolism. Research from Johns Hopkins University highlights how decreased sunlight, hormone fluctuations and a natural tendency for our bodies to shift into a hibernation-like mode can lead to metabolic changes. These changes may lead to increased fat storage for fuel and experience shifts in energy levels, adding an additional challenge to maintain a balanced weight during this time. Understanding this complex biology helps us take proactive steps to stay balanced and enjoy the season
Here are six tips to help promote seasonal weight balance:
1. Optimize Your Protein Intake
Protein is key for weight balance and a healthy metabolism. Not only does it stabilize blood sugar levels by avoiding insulin spikes, but it also helps you feel full and reduces cravings. The goal is to get 25-30% of your daily calories, or one third, from protein. For example, if your daily calorie needs are 1,400 kcal, this translates to 88-115 grams of protein per day. However it is essential to 'pulse' dose your protein intake throughout the day for optimal metabolic impact. This means including for 25-30 grams of protein per meal and including source of protein with any snack.
Tips:
2 large eggs: 12-14 grams of protein
4 oz chicken breast: 28 grams of protein
3/4 cup Skyr yogurt: 17 grams protein
2. Fill Up on Fibre
Fibre is essential for satiety and overall health. It activates stretch receptors in your stomach to signal fullness that balances hunger and satiety hormones. Fibre slows carbohydrate absorption which means simple sugar are less readily absorbed and promotes balanced blood sugars. Most people are deficient in fibre. The guidelines recommend 25-30 grams of fibre per day, but average intake is often less than 10 grams.
Aim for 10-12 grams of fibre per meal to manage hunger and cravings this holiday season.
High-fibre foods:
Have a daily bowl of berries: Raspberries (8 grams per cup)
Add legumes to soups and salad: Lentils (15 grams per cup cooked)
Choose whole grains with 4 grams of fibre per serving
3. Address Meal Timing
The timing of your meals can influence hunger and energy levels. Every time we consume food our body makes insulin. Insulin is a fat storage hormone whose role is to get energy into the cell. If we eat in a way that includes 3 meals and snacks in between our body is producing insulin all day long and giving the body the signal to make and store fat all day long. Aim to reduce between meal hunger by having balanced meals that include 25 to 30 grams of protein and 10 grams of fibre. My motto is 'pick a protein, add a vegetable, include a healthy fat and top off with fruit'- to create a balanced meal. The key is to lower insulin and balance metabolic hormones to allow between meal fat burning instead of fat making.
4. Move Every Day
Our bodies are meant to move! We are half arms and half legs. Daily movement is essential to improve circulation in our blood and lymphatic systems which helps with the delivery of essential nutrients so our cells can improve function. It supports joint health, balanced metabolism and helps manage stress which helps our decision making when it comes to cravings and holiday sweets indulgence. Aim for a minimum of 20 minutes of movement a day. I often suggest Leslie Sansone you tube channel with home walking videos and Grow with Jo with her morning 20 minute movement to start the day.
5. Track Your Nutritional Intake
According to research, we tend to underestimate our daily caloric intake by 50% and for some up to 70%. This means that you may actually be eating a lot more than you think. While I am not strict on calorie counting, with my motto being 'count plants, not calories, however I believe having a general idea of how much you need in a day can provide valuable insights. Maybe this holiday season you can consider using a tracking app to monitor your daily protein, fibre and general calories to help you eat for your body's needs. This awareness will help you make informed decisions and stay within your nutritional goals.
Some apps include my fitness pal, my net diary and chronometer.
How to calculate your needs:
Protein: 25-30% of total daily calories. For example, 1,600 calories x 0.25 = 100 grams of protein.
Fibre: 25-30 grams daily, aiming for 10-12 grams per meal.
Calories: Use a calorie calculator to estimate your general range based on age, weight, activity level, and goals. There are many formulas that can help you.
6. Savour
Most of all: savour! The key is to enjoy holiday treats as part of a mindful plan. Find what works for you: incorporate one small treat daily or schedule 1-2 days per week where you indulge in a way that comes from you making it as a choice rather than falling into temptation or feeling like you failed. Reframing indulgence as part of a plan, rather than a “failure,” fosters a healthier relationship with food.
When you do indulge, savour every bite. Appreciate the taste, texture and the festive surroundings. Mindful eating and taking the time to savour reduces the likelihood of overeating and enhances your holiday experience. Read the book Savour by Thich Nat Hahn to help cultivate savouring and nourishing.
The holiday season is a time for celebration, connection and creating memories. It does not have to come at the expense of your health goals. By increasing awareness of your protein and fibre intake throughout each day, timing your meals and including full balanced meals, moving for a minimum of twenty minutes a day and allowing for intentional indulgences, you can find a healthy balance. Here is to a joyful, healthful season.
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