Strategies to avoid holiday weight gain
It’s not easy to stay at a healthy weight, especially during the holiday season. But the benefits are more than worth it. Controlling weight gain will help with blood sugar control.
You may see better results with your next A1C test. Blood pressure and cholesterol levels may also improve. Maybe best of all: You’ll feel better. Try these strategies.
Start with breakfast
Begin your day with a meal to help you lose weight and keep it off. It helps balance your blood sugar. Combine healthy carbs for energy with a bit of lean protein to feel full. Try peanut butter on whole wheat toast, quick oats with milk and apple slices, or a smoothie with low-fat yogurt and frozen fruit.
Don’t forget fiber
High-fiber foods are an especially good choice for people with diabetes. These foods provide energy but don’t raise blood sugar levels. Plus, they make you feel full, so you are likely to eat less. Whole grains, fruits, vegetables, and beans are rich in fiber. The American Diabetes Association recommends eating 25 to 30 grams of fiber daily.
Plan for action
Nothing burns extra calories like exercise. Look for little chances to be physically active. Do you have time at lunch for a 10-minute walk? Or while waiting for the kids at practice? Do body weight exercises during TV commercials. Take a lap at the mall.
Eat your veggies first
Start with the lowest-calorie foods on your plate. You’ll fill up and eat fewer calories and carbs. Just make sure you’re getting enough of what you need, including protein.
Have a small snack before going so you’re not hungry when you arrive. Dip with veggies rather than chips. Limit foods that are fried or creamy. Remember that alcohol calories add up quickly.