{"id":9206,"date":"2023-12-22T09:01:16","date_gmt":"2023-12-22T06:01:16","guid":{"rendered":"https:\/\/urbancare.clinic\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain\/"},"modified":"2023-12-22T09:01:16","modified_gmt":"2023-12-22T06:01:16","slug":"preoccupati-di-mangiare-troppo-durante-le-festivita-natalizie-gli-esperti-condividono-suggerimenti-per-evitare-laumento-di-peso","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/it\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain\/","title":{"rendered":"Preoccupato di mangiare troppo durante le festivit\u00e0 natalizie? Gli esperti condividono suggerimenti per evitare l&#039;aumento di peso"},"content":{"rendered":"<div><img decoding=\"async\" src=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/12\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain.jpg\" class=\"ff-og-image-inserted\" style=\"display:none\"><\/div>\n<p>Preoccupato di esagerare durante le festivit\u00e0 natalizie? Ecco alcuni preziosi consigli degli esperti su come evitare di mangiare troppo e prevenire l&#039;aumento di peso pur godendosi le festivit\u00e0 natalizie.<\/p>\n<p><strong>L\u2019alimentazione restrittiva funzioner\u00e0?<\/strong><\/p>\n<p>Non \u00e8 facile evitare completamente le speciali prelibatezze servite durante le festivit\u00e0 natalizie. E, anche se li si limita, possono aiutare?<\/p>\n<p>Secondo Bonnie Taub-Dix, una persona registrata <a rel=\"noopener nofollow\" href=\"http:\/\/betterthandieting.com\/\" target=\"_blank\">dietista<\/a> da Long Island, una dieta restrittiva durante le vacanze spesso porta ad abbuffate successive. Consiglia di godersi l&#039;unicit\u00e0 di questo periodo dell&#039;anno facendo attenzione alle porzioni.<\/p>\n<p>\u201cDopo aver consigliato migliaia di clienti nel corso degli anni, ho scoperto che coloro che si permettono di godersi la bellezza delle vacanze insieme a tutto ci\u00f2 che comporta, si sentono meglio una volta arrivato il nuovo anno. Le diete restrittive spesso portano ad abbuffate successive, impedendoti di partecipare ai festeggiamenti e di sentirti in colpa a lungo termine&quot;, ha detto Taub-Dix. <em>Quotidiano medico.<\/em><\/p>\n<p>\u201c\u00c8 meglio godersi l&#039;unicit\u00e0 di questo periodo dell&#039;anno scegliendo porzioni pi\u00f9 piccole dei propri cibi e bevande preferiti, come lo zabaione. Non saltare i pasti per &#039;risparmiare&#039; in vista di una cena abbondante e fare uno spuntino leggero ma prezioso prima di andare alle feste (come yogurt greco e frutta). Sii consapevole di come ti senti fisicamente e assicurati di bere un bicchiere d&#039;acqua per ogni bevanda alcolica che consumi. Potrebbe anche essere utile non sedersi proprio vicino al tavolo del buffet!\u201d lei spieg\u00f2.<\/p>\n<p>Kelly Schmidt, registrata <a rel=\"noopener nofollow\" href=\"https:\/\/www.kellyschmidtwellness.com\/\" target=\"_blank\">dietista<\/a> e un allenatore sanitario di Columbus, Ohio, afferma che le restrizioni potrebbero non funzionare a lungo, quindi la chiave \u00e8 essere consapevoli delle calorie.<\/p>\n<p>\u201cLe restrizioni spesso non ci portano molto lontano, ma sapere quali sono i tuoi obiettivi, visualizzare come vuoi goderti un incontro ed essere consapevole delle calorie pu\u00f2 essere molto utile. Un piccolo piatto di formaggio, carne e mandorle pu\u00f2 aggiungere RAPIDAMENTE fino a 700-1.000 calorie\u201d, ha detto Schmidt.<\/p>\n<p>\u201cMangia consapevolmente e lentamente e sii consapevole delle dimensioni delle porzioni invece di evitare completamente cibi unici e che riflettono le festivit\u00e0 natalizie. Assaggiare invece di indulgere eccessivamente nei tuoi cibi preferiti ti impedir\u00e0 di sentirti deprivato e diverso da tutti gli altri. Se riesci a mangiare meno cibi e bevande altamente zuccherati (come bere un bicchiere di vino invece di un dacari) e limiti i bastoncini di zucchero e i biscotti di Natale... potrai comunque goderti lo spirito della stagione senza ingrassare soluzioni alle perdite che di solito vengono abbandonate prima di San Valentino!\u201d - ha aggiunto Taub-Dix.<\/p>\n<p><strong>Rimani attivo durante le vacanze<\/strong><\/p>\n<p>Le vacanze non dovrebbero essere un motivo per abbandonare ogni forma di attivit\u00e0 fisica ed esercizio fisico, ha affermato Schmidt. Tuttavia, si dovrebbe mirare a mantenerlo semplice e realistico, cogliendo ogni occasione per rimanere attivi tra le indulgenze festive.<\/p>\n<aside class=\"relatedNews\" data-gtm-category=\"Related In-Text C\" data-gtm-action=\"Click\" readability=\"-12.279279279279\">\n<\/aside>\n<p>\u201cPortalo fuori! Mantienilo realistico. Concentrati sul semplice. Il movimento \u00e8 spesso la tessera di maggiore impatto per le buone abitudini quotidiane, ma forse, durante le vacanze, ci\u00f2 che fai viene adattato alle tue esigenze. Invece di correre in studio, fai un allenamento a casa di 20 minuti. Invece di correre in palestra, copriti ed esci. E, invece di una cena festiva con le ragazze, fai una passeggiata. Alcol, happy hour e indulgenze saranno abbondanti, ma cogli l&#039;opportunit\u00e0 di organizzare un incontro attivo dove ritieni opportuno&quot;, ha spiegato Schmidt.<\/p>\n<p>Rimanere attivi \u00e8 importante ma non prenderlo come uno strumento per perdere peso.<\/p>\n<p>\u201c\u00c8 divertente approfittare degli sport invernali come andare in slitta, semplicemente giocare sulla neve o fare una passeggiata con amici o parenti che magari non vedi tanto durante l&#039;anno. Mantenersi attivi aiuta la digestione, previene la stitichezza e aiuta a sentirsi pi\u00f9 agili e svegli. Prenditi il tempo per apprezzare ci\u00f2 che ti circonda e approfitta del tempo trascorso con gli altri, sia che si tratti di socializzare durante una riunione o di fare una fredda passeggiata invernale&quot;, ha detto Taub-Dix.<\/p>\n<p><strong> Perch\u00e9 l&#039;idratazione \u00e8 importante?<\/strong><\/p>\n<p>Bere molta acqua \u00e8 fondamentale in ogni momento, soprattutto durante le vacanze, quando si mangia molto fuori casa e si consuma sale. Tuttavia, molto spesso le persone non si rendono conto di essere disidratate.<\/p>\n<p>\u201cBere una bevanda ipocalorica prima di un pasto potrebbe anche farti risparmiare molte calorie poich\u00e9 molti di noi confondono la sete con la fame. Prova ad aggiungere in anticipo l&#039;anguria, le arance o altri frutti appena tagliati all&#039;acqua per un pizzico di dolcezza naturale. Una corretta idratazione aiuta anche a ridurre la stitichezza, aiuta la digestione, previene il mal di testa, protegge la pelle e ti aiuta a dare il meglio durante l\u2019attivit\u00e0 fisica\u201d, ha affermato Taub-Dix.<\/p>\n<p>\u201cNon solo l\u2019idratazione aiuta i nostri zuccheri nel sangue a essere pi\u00f9 stabili, ma essere adeguatamente idratati consente al nostro pensiero di essere pi\u00f9 fluido e favorisce il buon umore! Dicembre non \u00e8 esattamente il mese\/stagione pi\u00f9 freddo, e pi\u00f9 siamo equilibrati, pi\u00f9 stabili saranno i nostri zuccheri nel sangue e meno impulsivi saremo con il cibo\u201d, ha avvertito Schmidt.<\/p>\n<p><strong>Gestire lo stress<\/strong><\/p>\n<p>L\u2019aumento di peso durante le vacanze potrebbe non derivare essenzialmente da un eccesso di cibo. Ci sono vari altri fattori come la mancanza di sonno adeguato, routine e <a rel=\"nofollow\" href=\"https:\/\/www.medicaldaily.com\/holidays-more-stressful-tax-season-survey-says-79-overlook-their-health-needs-during-festive-471205\">fatica<\/a> che contribuiscono ai chili in pi\u00f9.<\/p>\n<p>\u201cL&#039;aumento di peso non \u00e8 sempre ci\u00f2 che mangiamo, pu\u00f2 essere ci\u00f2 che mangia te. Come lo stress di trovare il regalo giusto, accontentare amici o familiari con programmi, ecc. Stabilire dei limiti, consumare alcolici e trattare &quot;guardrail&quot; che ti aiutano a rispettare un limite, idratarti, dormire e consumare proteine di qualit\u00e0 ad ogni pasto . Soprattutto, concentrati sulla creazione di ricordi d\u2019oro\u201d, ha detto Schmidt.<\/p>\n<p>\u201cNon permettere che la gioia di socializzare con gli amici durante le vacanze prenda il sopravvento sui tuoi pensieri. Mantieni le cose semplici e concentrati sugli obiettivi principali di essere adeguatamente idratato, favorire il sonno (anche se ci\u00f2 significa saltare l&#039;allenamento settimanale delle 6 del mattino) e optare per fonti proteiche magre. E! Offriti sempre di portare qualcosa che sai sar\u00e0 adatto ai tuoi obiettivi di salute&quot;, ha aggiunto l&#039;allenatore della salute.<\/p>\n<p><a href=\"https:\/\/www.medicaldaily.com\/worried-about-overeating-this-holiday-season-experts-share-tips-avoid-weight-gain-471214\">Fonte quotidiana medica<\/a><\/p>\n<p>","protected":false},"excerpt":{"rendered":"<div><img decoding=\"async\" src=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/12\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain.jpg\" class=\"ff-og-image-inserted\"><\/div>\n<p>Preoccupato di esagerare durante le festivit\u00e0 natalizie? Ecco alcuni preziosi consigli degli esperti su come evitare di mangiare troppo e prevenire l&#039;aumento di peso pur godendosi le festivit\u00e0 natalizie.<\/p>\n<p><strong>L\u2019alimentazione restrittiva funzioner\u00e0?<\/strong><\/p>\n<p>Non \u00e8 facile evitare completamente le speciali prelibatezze servite durante le festivit\u00e0 natalizie. E, anche se li si limita, possono aiutare?<\/p>\n<p>Secondo Bonnie Taub-Dix, una persona registrata <a rel=\"noopener nofollow\" href=\"http:\/\/betterthandieting.com\/\" target=\"_blank\">dietista<\/a> da Long Island, una dieta restrittiva durante le vacanze spesso porta ad abbuffate successive. Consiglia di godersi l&#039;unicit\u00e0 di questo periodo dell&#039;anno facendo attenzione alle porzioni.<\/p>\n<p>\u201cDopo aver consigliato migliaia di clienti nel corso degli anni, ho scoperto che coloro che si permettono di godersi la bellezza delle vacanze insieme a tutto ci\u00f2 che comporta, si sentono meglio una volta arrivato il nuovo anno. Le diete restrittive spesso portano ad abbuffate successive, impedendoti di partecipare ai festeggiamenti e di sentirti in colpa a lungo termine&quot;, ha detto Taub-Dix. <em>Quotidiano medico.<\/em><\/p>\n<p>\u201c\u00c8 meglio godersi l&#039;unicit\u00e0 di questo periodo dell&#039;anno scegliendo porzioni pi\u00f9 piccole dei propri cibi e bevande preferiti, come lo zabaione. Non saltare i pasti per &#039;risparmiare&#039; in vista di una cena abbondante e fare uno spuntino leggero ma prezioso prima di andare alle feste (come yogurt greco e frutta). Sii consapevole di come ti senti fisicamente e assicurati di bere un bicchiere d&#039;acqua per ogni bevanda alcolica che consumi. Potrebbe anche essere utile non sedersi proprio vicino al tavolo del buffet!\u201d lei spieg\u00f2.<\/p>\n<p>Kelly Schmidt, registrata <a rel=\"noopener nofollow\" href=\"https:\/\/www.kellyschmidtwellness.com\/\" target=\"_blank\">dietista<\/a> e un allenatore sanitario di Columbus, Ohio, afferma che le restrizioni potrebbero non funzionare a lungo, quindi la chiave \u00e8 essere consapevoli delle calorie.<\/p>\n<p>\u201cLe restrizioni spesso non ci portano molto lontano, ma sapere quali sono i tuoi obiettivi, visualizzare come vuoi goderti un incontro ed essere consapevole delle calorie pu\u00f2 essere molto utile. Un piccolo piatto di formaggio, carne e mandorle pu\u00f2 aggiungere RAPIDAMENTE fino a 700-1.000 calorie\u201d, ha detto Schmidt.<\/p>\n<p>\u201cMangia consapevolmente e lentamente e sii consapevole delle dimensioni delle porzioni invece di evitare completamente cibi unici e che riflettono le festivit\u00e0 natalizie. Assaggiare invece di indulgere eccessivamente nei tuoi cibi preferiti ti impedir\u00e0 di sentirti deprivato e diverso da tutti gli altri. Se riesci a mangiare meno cibi e bevande altamente zuccherati (come bere un bicchiere di vino invece di un dacari) e limiti i bastoncini di zucchero e i biscotti di Natale... potrai comunque goderti lo spirito della stagione senza ingrassare soluzioni alle perdite che di solito vengono abbandonate prima di San Valentino!\u201d - ha aggiunto Taub-Dix.<\/p>\n<p><strong>Rimani attivo durante le vacanze<\/strong><\/p>\n<p>Le vacanze non dovrebbero essere un motivo per abbandonare ogni forma di attivit\u00e0 fisica ed esercizio fisico, ha affermato Schmidt. Tuttavia, si dovrebbe mirare a mantenerlo semplice e realistico, cogliendo ogni occasione per rimanere attivi tra le indulgenze festive.<\/p>\n<aside class=\"relatedNews\" data-gtm-category=\"Related In-Text C\" data-gtm-action=\"Click\">\n<\/aside>\n<p>\u201cPortalo fuori! Mantienilo realistico. Concentrati sul semplice. Il movimento \u00e8 spesso la tessera di maggiore impatto per le buone abitudini quotidiane, ma forse, durante le vacanze, ci\u00f2 che fai viene adattato alle tue esigenze. Invece di correre in studio, fai un allenamento a casa di 20 minuti. Invece di correre in palestra, copriti ed esci. E, invece di una cena festiva con le ragazze, fai una passeggiata. Alcol, happy hour e indulgenze saranno abbondanti, ma cogli l&#039;opportunit\u00e0 di organizzare un incontro attivo dove ritieni opportuno&quot;, ha spiegato Schmidt.<\/p>\n<p>Rimanere attivi \u00e8 importante ma non prenderlo come uno strumento per perdere peso.<\/p>\n<p>\u201c\u00c8 divertente approfittare degli sport invernali come andare in slitta, semplicemente giocare sulla neve o fare una passeggiata con amici o parenti che magari non vedi tanto durante l&#039;anno. Mantenersi attivi aiuta la digestione, previene la stitichezza e aiuta a sentirsi pi\u00f9 agili e svegli. Prenditi il tempo per apprezzare ci\u00f2 che ti circonda e approfitta del tempo trascorso con gli altri, sia che si tratti di socializzare durante una riunione o di fare una fredda passeggiata invernale&quot;, ha detto Taub-Dix.<\/p>\n<p><strong> Perch\u00e9 l&#039;idratazione \u00e8 importante?<\/strong><\/p>\n<p>Bere molta acqua \u00e8 fondamentale in ogni momento, soprattutto durante le vacanze, quando si mangia molto fuori casa e si consuma sale. Tuttavia, molto spesso le persone non si rendono conto di essere disidratate.<\/p>\n<p>\u201cBere una bevanda ipocalorica prima di un pasto potrebbe anche farti risparmiare molte calorie poich\u00e9 molti di noi confondono la sete con la fame. Prova ad aggiungere in anticipo l&#039;anguria, le arance o altri frutti appena tagliati all&#039;acqua per un pizzico di dolcezza naturale. Una corretta idratazione aiuta anche a ridurre la stitichezza, aiuta la digestione, previene il mal di testa, protegge la pelle e ti aiuta a dare il meglio durante l\u2019attivit\u00e0 fisica\u201d, ha affermato Taub-Dix.<\/p>\n<p>\u201cNon solo l\u2019idratazione aiuta i nostri zuccheri nel sangue a essere pi\u00f9 stabili, ma essere adeguatamente idratati consente al nostro pensiero di essere pi\u00f9 fluido e favorisce il buon umore! Dicembre non \u00e8 esattamente il mese\/stagione pi\u00f9 freddo, e pi\u00f9 siamo equilibrati, pi\u00f9 stabili saranno i nostri zuccheri nel sangue e meno impulsivi saremo con il cibo\u201d, ha avvertito Schmidt.<\/p>\n<p><strong>Gestire lo stress<\/strong><\/p>\n<p>L\u2019aumento di peso durante le vacanze potrebbe non derivare essenzialmente da un eccesso di cibo. Ci sono vari altri fattori come la mancanza di sonno adeguato, routine e <a rel=\"nofollow\" href=\"https:\/\/www.medicaldaily.com\/holidays-more-stressful-tax-season-survey-says-79-overlook-their-health-needs-during-festive-471205\">fatica<\/a> che contribuiscono ai chili in pi\u00f9.<\/p>\n<p>\u201cL&#039;aumento di peso non \u00e8 sempre ci\u00f2 che mangiamo, pu\u00f2 essere ci\u00f2 che mangia te. Come lo stress di trovare il regalo giusto, accontentare amici o familiari con programmi, ecc. Stabilire dei limiti, consumare alcolici e trattare &quot;guardrail&quot; che ti aiutano a rispettare un limite, idratarti, dormire e consumare proteine di qualit\u00e0 ad ogni pasto . Soprattutto, concentrati sulla creazione di ricordi d\u2019oro\u201d, ha detto Schmidt.<\/p>\n<p>\u201cNon permettere che la gioia di socializzare con gli amici durante le vacanze prenda il sopravvento sui tuoi pensieri. Mantieni le cose semplici e concentrati sugli obiettivi principali di essere adeguatamente idratato, favorire il sonno (anche se ci\u00f2 significa saltare l&#039;allenamento settimanale delle 6 del mattino) e optare per fonti proteiche magre. E! Offriti sempre di portare qualcosa che sai sar\u00e0 adatto ai tuoi obiettivi di salute&quot;, ha aggiunto l&#039;allenatore della salute.<\/p>","protected":false},"author":2,"featured_media":9207,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"page_builder":"","fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/12\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain.jpg","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-9206","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Worried About Overeating This Holiday Season? Experts Share Tips To Avoid Weight Gain - Urban Care Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbancare.clinic\/it\/preoccupati-di-mangiare-troppo-durante-le-festivita-natalizie-gli-esperti-condividono-suggerimenti-per-evitare-laumento-di-peso\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Worried About Overeating This Holiday Season? Experts Share Tips To Avoid Weight Gain - Urban Care Clinic\" \/>\n<meta property=\"og:description\" content=\"Worried about overindulging this festive season? Here are some valuable tips from experts on how to avoid overeating and prevent weight gain while still enjoying the holiday festivities.Will restrictive eating work?It is not easy to completely avoid the special delicacies served during the holiday season. And, even if one restricts them, can they help?According to Bonnie Taub-Dix, a registered dietitian from Long Island, a restrictive diet during holidays often leads to binge eating afterward. She recommends enjoying the uniqueness of this time of the year while being mindful of the portions.&quot;After counseling thousands of clients over the years, I have found that those who allow themselves to enjoy the beauty of the holidays along with all that it brings, feel the best once the New Year arrives. Restrictive dieting often leads to bingeing afterward, keeping you from being a part of the festivities and feeling guilty in the long run,&quot; Taub-Dix told Medical Daily.&quot;It&#039;s best to enjoy the uniqueness of this time of year by choosing smaller portions of your favorite foods and beverages, like eggnog. Don&#039;t skip meals to &#039;save up&#039; for a big dinner and have a light but valuable snack before going to parties (like Greek yogurt and fruit). Be mindful of how you&#039;re physically feeling, and be sure to drink a tall glass of water for every alcoholic beverage you consume. It also could help to not sit right near the buffet table!&quot; she explained.Kelly Schmidt, a registered dietician and health coach from Columbus, Ohio, says restriction may not work for long, so the key is to be calorie aware.&quot;Restriction doesn&#039;t often get us very far, but knowing what your goals are, visualizing how you want to enjoy a gathering, and being calorie-aware, can be very helpful. A small plate of some cheese, meats and almonds can QUICKLY add up to 700-1,000 calories,&quot; Schmidt said.&quot;Eat mindfully and slowly and be aware of portion sizes instead of total avoidance of foods that are unique and reflective of the holiday season. Sampling instead of over-indulging in your favorite foods will keep you from feeling deprived and different than everyone else. If you are able to eat less of highly sugary foods and beverages (like drinking a glass of wine instead of a dacari) and limit those candy canes and Christmas cookies...you&#039;ll still get to enjoy the spirit of the season without making any weight loss resolutions that usually get ditched before Valentine&#039;s Day!&quot; Taub-Dix added.Stay active during holidaysHolidays should not be a reason to quit all forms of physical activity and exercise, Schmidt said. However, one should aim to keep it simple and realistic, taking every chance to stay active amid the festive indulgences. &quot;Take it outside! Keep it realistic. Focus on simple. Movement is often the most impactful domino for good habits for the day, but maybe, during the holidays, what you do is adjusted to fit. Instead of racing to the studio, do a 20-minute home workout. Instead of running at the gym, bundle up and get outside. And, instead of a holiday dinner with the girls, go for a hike. Alcohol, happy hours and indulgences will be abundant, but reach for the opportunity to make a gathering active where you see fit,&quot; Schmidt explained.Staying active is important but do not take it as a weight loss tool.&quot;It&#039;s fun to take advantage of winter sports like sledding, just playing in the snow, or going for a walk with friends or relatives you may not see as much during the year. Keeping active aids digestion, prevents constipation and helps you feel more agile and awake. Take the time to appreciate your surroundings and take advantage of spending time with others whether it&#039;s socializing at a gathering or going for a chilly winter walk,&quot; Taub-Dix said. Why is hydration important?Drinking lots of water is essential at all times, particularly, during holidays when there is a lot of eating out and salt consumption. However, most often people do not realize they are dehydrated.&quot;Drinking a no-calorie beverage before a meal might also save you lots of calories since many of us mistake thirst for hunger. Try adding fresh-cut watermelon, oranges or other fruit to water ahead of time for a hint of natural sweetness. Proper hydration also helps curtail constipation, aids digestion, prevents headaches, protects skin, and helps you perform your best when exercising,&quot; said Taub-Dix.&quot;Not only does hydration help our blood sugars be more stable, but being properly hydrated allows our thinking to be more fluid, and it supports a good mood! December isn&#039;t exactly the most chill month\/season, and the more even-keeled we are, the steadier our blood sugars, and the less impulsive we will be with food,&quot; Schmidt cautioned.Manage stressHoliday weight gain may not essentially be from overeating. There are various other factors such as lack of proper sleep, routine and stress that contribute to the added pounds.&quot;Weight gain isn&#039;t always what we are eating, it can be what is eating you. Such as the stress of finding the right gift, pleasing friends or family members with plans, etc. Have boundaries, have alcohol, and treat &#039;guardrails&#039; that help you stick to a limit, hydrate, sleep, and consume quality protein at each meal. Above all, focus on making golden memories,&quot; Schmidt said.&quot;Don&#039;t allow the joy of socializing with friends over the holidays to overtake your thoughts. Keep things simple, and major in the major goals of being adequately hydrated, nurturing your sleep (even if that means, missing your 6 am weekly workout), and opting for lean protein sources. And! Always offer to bring something that you know will suit your health goals,&quot; the health coach added.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/urbancare.clinic\/it\/preoccupati-di-mangiare-troppo-durante-le-festivita-natalizie-gli-esperti-condividono-suggerimenti-per-evitare-laumento-di-peso\/\" \/>\n<meta property=\"og:site_name\" content=\"Urban Care Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/urbancarezanzibar\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-22T06:01:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/12\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Urban Care Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scritto da\" \/>\n\t<meta name=\"twitter:data1\" content=\"Urban Care Clinic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo di lettura stimato\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/worried-about-overeating-this-holiday-season-experts-share-tips-to-avoid-weight-gain\\\/\"},\"author\":{\"name\":\"Urban Care Clinic\",\"@id\":\"https:\\\/\\\/urbancare.clinic\\\/#\\\/schema\\\/person\\\/a304a61bcf298680ee41e2e9ae193930\"},\"headline\":\"Worried About Overeating This Holiday Season? 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Gli esperti condividono suggerimenti per evitare l&#039;aumento di peso - Urban Care Clinic","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/urbancare.clinic\/it\/preoccupati-di-mangiare-troppo-durante-le-festivita-natalizie-gli-esperti-condividono-suggerimenti-per-evitare-laumento-di-peso\/","og_locale":"it_IT","og_type":"article","og_title":"Worried About Overeating This Holiday Season? Experts Share Tips To Avoid Weight Gain - Urban Care Clinic","og_description":"Worried about overindulging this festive season? Here are some valuable tips from experts on how to avoid overeating and prevent weight gain while still enjoying the holiday festivities.Will restrictive eating work?It is not easy to completely avoid the special delicacies served during the holiday season. And, even if one restricts them, can they help?According to Bonnie Taub-Dix, a registered dietitian from Long Island, a restrictive diet during holidays often leads to binge eating afterward. She recommends enjoying the uniqueness of this time of the year while being mindful of the portions.\"After counseling thousands of clients over the years, I have found that those who allow themselves to enjoy the beauty of the holidays along with all that it brings, feel the best once the New Year arrives. Restrictive dieting often leads to bingeing afterward, keeping you from being a part of the festivities and feeling guilty in the long run,\" Taub-Dix told Medical Daily.\"It's best to enjoy the uniqueness of this time of year by choosing smaller portions of your favorite foods and beverages, like eggnog. Don't skip meals to 'save up' for a big dinner and have a light but valuable snack before going to parties (like Greek yogurt and fruit). Be mindful of how you're physically feeling, and be sure to drink a tall glass of water for every alcoholic beverage you consume. It also could help to not sit right near the buffet table!\" she explained.Kelly Schmidt, a registered dietician and health coach from Columbus, Ohio, says restriction may not work for long, so the key is to be calorie aware.\"Restriction doesn't often get us very far, but knowing what your goals are, visualizing how you want to enjoy a gathering, and being calorie-aware, can be very helpful. A small plate of some cheese, meats and almonds can QUICKLY add up to 700-1,000 calories,\" Schmidt said.\"Eat mindfully and slowly and be aware of portion sizes instead of total avoidance of foods that are unique and reflective of the holiday season. Sampling instead of over-indulging in your favorite foods will keep you from feeling deprived and different than everyone else. If you are able to eat less of highly sugary foods and beverages (like drinking a glass of wine instead of a dacari) and limit those candy canes and Christmas cookies...you'll still get to enjoy the spirit of the season without making any weight loss resolutions that usually get ditched before Valentine's Day!\" Taub-Dix added.Stay active during holidaysHolidays should not be a reason to quit all forms of physical activity and exercise, Schmidt said. However, one should aim to keep it simple and realistic, taking every chance to stay active amid the festive indulgences. \"Take it outside! Keep it realistic. Focus on simple. Movement is often the most impactful domino for good habits for the day, but maybe, during the holidays, what you do is adjusted to fit. Instead of racing to the studio, do a 20-minute home workout. Instead of running at the gym, bundle up and get outside. And, instead of a holiday dinner with the girls, go for a hike. Alcohol, happy hours and indulgences will be abundant, but reach for the opportunity to make a gathering active where you see fit,\" Schmidt explained.Staying active is important but do not take it as a weight loss tool.\"It's fun to take advantage of winter sports like sledding, just playing in the snow, or going for a walk with friends or relatives you may not see as much during the year. Keeping active aids digestion, prevents constipation and helps you feel more agile and awake. Take the time to appreciate your surroundings and take advantage of spending time with others whether it's socializing at a gathering or going for a chilly winter walk,\" Taub-Dix said. Why is hydration important?Drinking lots of water is essential at all times, particularly, during holidays when there is a lot of eating out and salt consumption. However, most often people do not realize they are dehydrated.\"Drinking a no-calorie beverage before a meal might also save you lots of calories since many of us mistake thirst for hunger. Try adding fresh-cut watermelon, oranges or other fruit to water ahead of time for a hint of natural sweetness. Proper hydration also helps curtail constipation, aids digestion, prevents headaches, protects skin, and helps you perform your best when exercising,\" said Taub-Dix.\"Not only does hydration help our blood sugars be more stable, but being properly hydrated allows our thinking to be more fluid, and it supports a good mood! December isn't exactly the most chill month\/season, and the more even-keeled we are, the steadier our blood sugars, and the less impulsive we will be with food,\" Schmidt cautioned.Manage stressHoliday weight gain may not essentially be from overeating. There are various other factors such as lack of proper sleep, routine and stress that contribute to the added pounds.\"Weight gain isn't always what we are eating, it can be what is eating you. Such as the stress of finding the right gift, pleasing friends or family members with plans, etc. Have boundaries, have alcohol, and treat 'guardrails' that help you stick to a limit, hydrate, sleep, and consume quality protein at each meal. Above all, focus on making golden memories,\" Schmidt said.\"Don't allow the joy of socializing with friends over the holidays to overtake your thoughts. Keep things simple, and major in the major goals of being adequately hydrated, nurturing your sleep (even if that means, missing your 6 am weekly workout), and opting for lean protein sources. And! 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