Weight reduction during the holidays: Simple tips to help
Cookies, holiday roast, punch and mulled wine: the Christmas season is usually feasted more than usual. The consequences of gluttony are often quickly see on the scale. However, despite the Feast of Christmas, the weight gain avoid. With a few tips British scientists, you can lose weight during the holidays.
In the Winter, we are in the thick of the most
Mulled wine, cookies, eggnog, and gingerbread During the Christmas season, there are some foods that make quickly on the scales as well. We are the most in the Winter, on thick, has also been shown in a study by American scientists from the Cornell University. The researchers analyzed how Bank holidays in Germany, the USA and Japan influence the weight gain. “In all three countries, the weight of the participants increased within 10 days to Christmas,” reported the authors then in “the New England Journal of Medicine”. However, this should not be if you follow the ten tips, the British researchers, participants in a study published in the heart.
How not to increases in the Christmas season
A study by scientists from the British universities of Birmingham and Loughborough has shown that some simple tips can help during the Christmas season increase.
According to the medical journal “The BMJ” published investigation, the Tricks can even help a bit to take off.
For the study, which ran under the name of “Winter Weight Watch Study,” were included 272 subjects randomly to either an “intervention group” or “comparison group”.
The participants in the intervention group were asked to weigh themselves at least twice per week, but ideally every day, and their weight recorded in order to facilitate the Monitoring of the consumption of food and beverages.
In addition, they received ten tips for weight reduction, and a list of how much physical activity would be required to burn the calories that are found in popular, Christmas, consumed food and beverages.
According to a press release from the universities of things, you have to go, for example, 33 minutes on foot to consume the calories of a small glass of mulled wine.
In contrast, the comparison group received only a brief information sheet about the Lead a healthy life style, which did not contain any nutritional advice.
Ten tips for weight management
In a contribution to the “BBC” will reveal ten tips to weight management:
- Try every day at about the same time to eat
- If possible choose a low-fat food
- You walk 10,000 steps every day
- Pack a healthy Snack, a – choose fresh fruit or low calorie yogurt
- Check foods for hidden sugars and fats
- Pack no to big servings on your plate (except vegetables)
- Get up every hour for ten minutes
- Drink water or low-calorie drinks such as fruit juice. Alcohol is limiting
- You can focus on your food. Do not eat on the go or in front of the TV
- You eat at least five servings of fruits and vegetables per day
Study participants were even
The study was carried out in 2016 and 2017. The participants were weighed each year in November and December, and measured, and then were conducted in January and February of 2017 and 2018 follow-up measurements.
The results showed that the subjects in the comparison group increases, an average of 0,37 kg, while the other decreases even something – an average of 0.13 kg.
The difference was only just a pound, however, researchers had not controlled whether the participants had taken to heart all the tips.
6,000 calories per day
Christmas and the holidays offer “the opportunity for excessive consumption and lack of exercise,” said lead author Frances Mason from the Institute of Applied Health Research, the University of Birmingham.
In the face of the many temptations in the December case, it is difficult for even the most disciplined people, the intake of calories to hold back.
“Alone on Christmas day, a Person can take in 6,000 calories – three times the recommended daily dose“, says the expert.
“Activities with low intensity, as in our Winter Watch Weight be study used, of the decision of health policy makers to be considered in order to prevent a weight increase in the population during periods of high risk, such as vacation.”
Each year, a Kilo heavier
“On average, people take each year and up to a Kilo, and holidays such as Christmas, are for the majority of this weight gain,” said lead study author Professor Amanda Daley of the University of Loughborough.
Although an increase of one kilogram is not much, but over ten years, the increase would be significant.