Aditi Mukharji, Author at Starmark

What To Do When Your Weight Loss Has Plateaued?

If you are worried about your weight loss being plateaued, you need to follow some important tips that will help you to lose weight again.

You have been working very hard to follow a low-calorie diet and improve the habits of your exercise. Watching your weight going down is a reward for all the hard work that you have put in. This makes you feel quite good. But at times the scale stops bulging and identifying the reason for this might be a little difficult. You have thus hit a weight loss plateau. But make sure not to get discouraged at this point.

Understanding What The Weight-Loss Plateau Is All About

Getting stuck at a weight-loss plateau is quite normal. This happens to all people who are trying to lose weight. People tend to get surprised when it happens to them because they are still exercising regularly and eating carefully. The most frustrating part is that even when you plan out the weight loss program in the best way, the weight loss efforts can still stall.

How Does Weight Loss Occur?

During the first few weeks when you reduce the intake of calories, it is quite normal for your weight to drop suddenly. This is because when you cut down calories, the body gets the energy from the glycogen stores. Glycogen is made of partly water and so when this is burnt for energy, water gets out. This is a temporary effect.

When you lose weight, along with the fat, you also lose muscles. It is the muscles that keep the rate of calories burning up. Therefore, when you lose weight, your metabolism also tends to decline. Thus, there are fewer calories that are burnt in comparison to the number of calories burnt when you do heavy weight training. If the rate of metabolism is slow, it will also slow down the weight loss. This will happen even if you eat the same amount of calories that had previously helped you to lose weight. When the amount of calories you burn and the amount you eat becomes equal, you tend to reach a plateau.

If you want to increase more weight, you will have to either increase the amount of physical activity or decrease the amount of your calorie intake. If you follow the same strategy that you used during the weight loss, it will help you maintain the same weight, however, will not help you to lose calories.

Steps That Will Help You to Lose Weight After The Weight Loss Is Plateaued

If you want to overcome a weight loss plateau, you need to adjust the intake of calories. When you lose weight, your body will need much fewer calories for maintenance. If you consume the same amount of calories on day 1 and day 60, it will not be able to help you lose the same amount of weight on day 60 as it did on day 1.

If you are interested to know about a few steps that will help you to start losing weight once it has plateaued, you can go through the discussion given below:

Eat More Fiber

You must have heard that the best way to lose fat is with the help of fiber. Researchers say that if you include a lot of fiber in your diet, it will certainly help you to lose weight even after the weight loss has plateaued. Aim for at least 30 grams of fiber each day from fresh fruits, whole grains, and vegetables. Some of the best sources of fiber that defeats the weight plateau are:

Nuts and Seeds ( almonds, peanuts, walnuts, chia seeds, and flax)
Berries ( Raspberries, blackberries, blueberries)
Apples
Beans ( peas, black beans, chickpeas)

If you are still not convinced about whether you should add more fiber to your plate, you can check out a study that was conducted in the Annals of Internal Medicine. It says that if you simply aim to eat 30 grams of fiber each day, it will help you to lose weight. This will also increase your insulin sensitivity. If you want, you can swap cookies with berries and white rice with barley. This certainly seems quite appealing.

Increasing the Exercise Frequency Or Intensity

A person can break through a weight loss plateau by making progressive and small changes in the levels of their activities. Exercise helps people to build muscles that can help in improving the rate of metabolism in an individual. The amount of exercise a person needs depends on several different factors. These include both your age and weight.

According to the Physical Activities Guidelines for Americans, adults should at least do 150 – 300 minutes of moderate-intensity exercise each week and 75-150 minutes of vigorous or high intensity exercise each week. There are again some people who need more than 150 minutes of moderate exercise each week and this helps them to maintain proper body weight.

Reduces Stress

Studies show that if you reduce the amount of stress level, this can certainly help people to lose weight. In one of the researches, it has been found that there are two groups of people with obesity issues. One group of people received advice about a healthy lifestyle and also participated in a stress management program. The other group only received advice. The participants in the stress management group were able to significantly reduce the BMI as compared to those in the control group.

Make Sure That You Get a Good Sleep

Sleeping adequately for an adequate number of hours will improve the outcomes of weight loss. People who have slept for less than 6 hours in one night had lesser changes in the circumference of the waist in comparison to people who slept for 7 to 9 hours. If you improve the duration and the quality of the sleep, it will allow you to break through the weight loss plateau.

Summary

It is normal for weight loss to slow down and halt. If you can find out the reasons as to why the weight loss has plateaued, you will be able to take a proper decision to avoid backsliding on the new healthy habits.

Follow The Right Diet Plan To Stay In Shape

If you want to lose weight, then it is very important to follow the right diet and make sure that it contains the essential nutrients.

It has been estimated that nearly half of American adults try to lose weight every year. One of the best ways for you to lose weight is by changing your diet plan. There are several diet plans available and therefore starting the right diet plan might be a little confusing. You will have to choose something that is both sustainable and also effective. Certain diets tend to reduce your appetite in order to reduce the amount of food you consume. There are again some others that prevent you from consuming more calories in the form of either fats or carbs.

Understanding the Science Behind Weight Loss

Weight gain and weight loss mostly revolve around the number of calories consumed in a day. If you consume a few calories in a day, then you will lose weight and if you consume more calories then you will gain weight.

To drop the unnecessary weight, all that you need to do is to reduce the amount of calories intake and consume a more healthy diet.Simply finding out how many calories your body needs in a day is not enough. You will have to opt for a healthy diet. If you choose a diet that is not healthy, it might increase the cholesterol and the blood sugar level.

If you want to get an idea about a healthy diet plan, you can go through the discussion below:

Monday

Breakfast:

Country-style turkey sausage
A cup of blueberries
3/4 cup of steel-cut oatmeal prepared with water; you can stir in 1/2 cup skim milk

Snack:

1/2 cup fat-free ricotta cheese along with 1/2 cup raspberries and a tablespoon chopped pecans.
1/2 cup fat-free cottage cheese along with 1/2 cup salsa

Lunch

Whole-grain roti along with tofu/ non- veg and mixed vegetables

Dinner:

1 turkey burger
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
3/4 cup roasted cauliflower and broccoli florets

Tuesday

Breakfast:

Quesadilla made with 1/2 of one small corn tortilla and a tablespoon low-fat jack cheese
Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
1/2 cup diced watermelon

Snack:

1 sliced apple, 1/2 cup fat-free vanilla yogurt with and 1 tablespoon chopped walnuts.

Lunch:

Salad made with 4 ounces grilled chicken, 2 cups chopped Romaine, 1/2 cup chopped celery, 2 tablespoons shredded low-fat cheddar, 1/2 cup diced mushrooms, and 1 tablespoon low-fat Caesar dressing
1 cup skim milk
1 medium nectarine

Snack:

1 medium-sized orange
1 fat-free mozzarella string cheese stick

Dinner:

1 medium artichoke, steamed
4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, and 1 tablespoon fat-free honey mustard dressing

Wednesday

Breakfast:

You can half 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon grated Parmesan, 1 teaspoon chopped basil, and 1/2 cup cherry tomatoes
1/2 cup blueberries
1 cup skim milk
1 slice whole-grain toast

Snack:

1/2 cup fat-free Greek yogurt which can be topped with 1/4 cup sliced strawberries

Lunch:

A salad that you can make with 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, 3/4 cup cooked bulgur, diced grilled veggies 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack:

6 baby carrots along with 2 tablespoons hummus

Dinner:

1 cup wild rice with 1 tablespoon slivered toasted almonds
4 ounces grilled salmon
1 cup floppy baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts.

You can follow a similar diet plan for the rest of the days of the week.

Make Sure that you create a balanced diet chart

The balanced diet that you prepare should have food containing all the essential nutrients. To know about some of these nutrients, you can go through the discussion below:

Carbohydrate

Carbohydrate should make up at least half of your requirement for daily calories. Simple carbs that include biscuit, bread, white rice, sugar, and wheat flour are not good for your health. It is therefore recommended that you opt for complex carbs that have a higher amount of fibers and are also rich in nutrients. The carbs that have a higher amount of fiber are difficult to digest and therefore they help you to feel fuller for a longer period. Therefore, these are undoubtedly the best options for controlling weight.

Proteins

Most Indians do not take the number of proteins that their body needs. This is something to worry about because proteins help in bodybuilding and also body repairing. If you opt for a diet that is rich in protein, it will also help you to lose weight. It is important to ensure that at least 30% of your diet should consist of protein. This protein may be in the form of whole dals, chana, paneer, milk, white meat, sprouts.

Fats

Fat is a group of food that does not have a very good reputation. But it is important for your body. They store vitamins, synthesize hormones, and also provide you with the amount of energy you need. Make sure that at least 20% of your diet should comprise of healthy fats. Omega3, polyunsaturated fats, and monosaturated fats are healthy fats. It is a good idea to use a combination of various oils in your meals. You should also restrict the amount of butter and ghee that you have in a day. Avoid trans fats and therefore you should not eat too many fried snacks.

Vitamins and Minerals

Vitamin A, E, B12, D, calcium, and iron are important for your body as they help in proper metabolism. These also help in the proper functioning of nerves and muscles, bone maintenance, and the production of cells. You can find vitamins and minerals in plants, meat, and fish. These are also available in proper quantities in nuts, oilseeds, and green leafy vegetables. You should have 100 grams of fruits and 100 grams of greens every day.

Summary:

You must choose a diet that contains all the essential nutrients. This will help you to stay fit and healthy. You will also be able to stay more energetic and active and lose weight at the same time.

Get Out of Depression With Regular Workouts

Suffering from depression? Make sure that you do a regular workout that helps in fighting depression by dealing with stress and anxiety.

When you are suffering from anxiety or depression, exercise often seems to be the last thing that you would want to do. But once you get motivated, then exercise can create a lot of difference. It helps you to prevent several health issues. These include high blood pressure, arthritis, and also diabetes. If you do a bit of research on depression, stress, and anxiety, you will realize that there are a lot of physical and psychological benefits of exercise. Exercise can improve your mood and also reduce the level of your anxiety.

The links between anxiety and depression and exercise are not very clear. Working out the different exercises can certainly ease out the symptoms of depression and anxiety. They will certainly make you feel much better. Once you start feeling better, there is also hardly any chance of depression and anxiety coming back.

This Is How Exercise Helps in Controlling Anxiety And Depression

It Releases The Feel-Good Endorphins

These are natural brain chemicals that are similar to cannabis and other natural brain chemicals that will enhance the sense of your well being.

It Takes Your Mind Out Of Worries

This will help you to come out of the cycle of negative thoughts that feed anxiety and depression.

Emotional and Psychological Benefits of Exercises

There are many emotional as well as psychological benefits of regular exercises. Some of these benefits are listed below:

This Helps You To Gain More Confidence

It helps in meeting the exercising goals and the challenges and will boost your self-confidence. If you get in shape, it will also help you to feel much better as it also enhances your overall appearance.

This Will Also Help You to Gain Social Interaction

Exercise and physical activity will allow you to socialize with others. If you just exchange a friendly smile when you are looking around the neighborhood, it will help you to alleviate your mood.

Allows You to Cope With Depression In The Most Healthy Way

If you are doing something positive to manage depression and anxiety, then this can be certainly regarded as a healthy coping strategy. If you try to feel better by drinking alcohol or dwelling on the way you feel will lead to the worsening of these symptoms.

Workouts That Help You To Fight Depression

If you are interested to know about a list of the workouts that will help you to fight depression, you can go through the points mentioned below:

Cardio and Aerobics

When it comes to depression, aerobic and cardio can certainly be regarded as the best forms of exercise. It is seen that the strongest evidence proves that people who practice cardio and aerobics regularly can fight depression much better than the others. But what is the correct depression-fighting exercise and dose is still debatable. Some people recommend about 20-30 minutes of exercise on most of the days of the week.

Running is the most tangible form of exercise that stimulates some brain chemicals. The brain has endorphins which get released when there is sustained physical activity. Endorphins are the natural morphine in our body. When these are released by special brain glands, they will produce a sense of well being or joy and also decrease the levels of pain.

Make Sure That You Practice A Bit of Walking

If you simply put one foot before the other, it might make you feel much better. This is because walking is an aerobic exercise that is suitable for most people. You will simply need a pair of supportive and comfortable shoes and you are ready to walk. It is always good to do something rather than doing nothing. If depression has made you sedentary, then you should start slowly. You can increase the time and distance slowly.

Help in Muscle Building

These help in boosting your strength and also helps in increasing the level of your happiness. A study shows that as many as 45 people who survived stroke with depression found that a 10-week strength training program certainly helped them to reduce anxiety and stress. Strength training is all about control and mastery. You will have to pay full attention and concentrate on it. The biggest advantage is that people can get results. You must start slowly. If required, you can also take the help of a personal trainer.

You Can Play Outside

If you prefer staying outdoors, then even small activities like throwing a ball around, playing with your kids, and gardening can help. This is because it is seen that a healthy dose of sunlight will improve your mood. Sunlight increases the serotonin level. During the darker months when the serotonin level drops then it increases the seasonal effective disorder.

Become a Yogi

A study was conducted on 65 women fighting depression and out of this 34 of them took yoga classes twice a week for about 2 months. These women showed signs of decreasing depression and anxiety. The 31 women who did not attend these classes continued to experience depression.

Yoga is a very good anti-depressant. They improve flexibility and also improves mindfulness. This breaks the negative thoughts that might repeatedly occur. If your strength increases, it makes you more aware of breathing and also improves the balance.

Bounce Up and Down

If you want something that is super simple and will help you to come out of funk, then being bouncy can help. You will not have to jump. You simply need to bend your knees and bounce very fast for a few minutes. This oxygenates your brain and also improves the flow of endorphins.

Summary

These workouts will certainly help you to get out of depression. So, if you feel that you are suffering from anxiety and depression, you can certainly practice these workouts.

Healthy Foods That Will Make Your Heart Smile

Want to maintain a good heart health? Make sure that you have the foods that will help you to improve the health of your heart.

If you opt for a healthy diet, it will be good for your heart as well as your waistline. This will certainly reduce your chances of developing heart diseases. There are a variety of fruits and vegetables that are good for your heart. Try to eat foods when they are in their natural form. This means that you should try to opt for whole foods.

Eating Healthy Is Important

If you eat a diet that has the right amount of calories and the right amount of fat, then it will automatically take care of your heart. Some foods are particularly more attractive than the rest because of their nutritious value.

To know about the best foods that are good for your heart, you can go through the below-mentioned discussion:

1. Green Leafy Vegetables

Certain green leafy vegetables like kale, collard greens, and spinach are rich in vitamins, antioxidants, and minerals. These are also a great source of vitamin K which helps in improving the health of your arteries and also in promoting the clotting of the blood. These are also high in dietary nitrates that reduce blood pressure and also decrease arterial stiffness. This also improves the functions of the linings of the cells and also the blood vessels. If you increase the consumption of green leafy vegetables, your heart health is certainly improved.

2. Whole Grains

The whole grains contain certain parts of the grains that are rich in nutrients, bran, and endosperm. These include whole wheat, brown rice, rye, barley, quinoa, and buckwheat. The whole wheat grains are richer in fiber in comparison to the refined grain. If you include more whole grains in your diet, it will surely lower down the risks associated with heart diseases.

Another study suggested, that if you eat at least three servings of whole grains in a day, it would reduce systolic blood pressure by 6mm hg. It will also reduce the chances of stroke by about 25%. When you are purchasing whole grains, you should read out the ingredients properly. Words like, “Whole Grain” or “Whole Wheat” indicate that these are whole grain products, and words like “multi-grain” and “wheat flour” does not.

3. Berries

Blueberries, strawberries, and raspberries are all packed with essential nutrients that play a very important role in providing you with very good heart health. The berries are also rich in antioxidants like anthocyanins. These protect you against oxidative stress and inflammation which again contribute to the development of heart diseases. If you eat lots of berries, it will reduce the risks associated with heart diseases. A study of 27 adults also showed that if you drink a beverage made of dried strawberries for 8 weeks, it will reduce the level of bad cholesterol.

A metabolic syndrome is a group of conditions that are related to higher risks associated with heart diseases. Blueberries also help you to control the blood pressure and blood clotting. Berries are quite a satisfying snack and are also considered to be a delicious low-calorie dessert. Try adding a few berries to your diet and that will surely improve your overall health.

4. Fatty Fish and Fatty Oil

Fatty fish like mackerel, tuna, and sardines are full of omega 3 fatty acids that are known for their heart health benefits. A study conducted on 324 people says that eating salmon thrice a week for 8 weeks reduces diastolic blood pressure to a great extent. It is also believed that if you eat fish for the long term, it will lower down the cholesterol levels, fasting blood sugar level, and also systolic blood pressure.

If you do not eat seafood, then you can also take fish oil that will satisfy your daily dose of omega 3 fatty acids. The fish oil supplements reduce blood triglycerides, decrease blood pressure, and improve arterial function. The other alternatives to omega 3 supplements are algal oil and krill oil.

5. Dark Chocolates

Dark chocolates are rich in antioxidants like flavonoids which boost heart health. Eating dark chocolates lowers the chances of heart disease. Studies suggest that the people who eat chocolates at least 5 times a week had 57% lower chances of heart diseases than the people who did not eat chocolates.

There is also another study that suggested that eating chocolates twice per week also reduces the chances of calcified plaque in the arteries. These studies certainly show an association but do not account for the other factors that may also be involved. Chocolates can be high in sugar and calories which can again negate some of the health benefits it has. Therefore, make sure that you pick up dark chocolates that are of the highest quality and have as much as 70% cocoa. But you should consume it in moderate amounts to make the most of its heart health benefits.

6. Almonds

Almonds are quite rich in nutrients. It has both vitamins and minerals that are good for your heart. These also contain heart-healthy mono saturated fat and fiber. These two nutrients can protect you against heart diseases. If you eat almonds regularly, it will also improve cholesterol levels.

Almonds reduce bad cholesterol and improve the level of good cholesterol in the body. These will reduce the chances of building up of plaque and also keep the arteries clear. The almonds are not only rich in nutrients but they are also high in calories. If you are also want to lose weight, make sure that you limit the amount of intake of almonds.

Summary

It is very important to ensure that you have a healthy heart. The foods mentioned above are available quite easily. Therefore, take care of your heart by consuming these foods regularly. Some of them are high in calories. Thus, you should also be careful not to take these foods in excess because otherwise, you will end up gaining a lot of weight. Apart from this, if you practice high-intensity interval training along with a bit of running, it will also help you to have a healthy heart.

Improve Your Gut Health With These Foods

If you want to maintain a good gut health, then make sure that you have some of the foods that have a higher amount of probiotics.

There are as many as 40 trillion bacteria in our bodies and most of these are present in our intestines. They are together known as gut microbiota. They are extremely important for your health. There are also certain bacteria present in the intestines that will be able to contribute to several diseases.

The foods that you eat impacts the type of bacteria that are present inside you. There are certain digestive problems like gas, constipation, and diarrhoea that affects millions of people. There is as much as 15 per cent of the people in western countries facing severe gut sensitivity that is also referred to as irritable bowel syndrome.

Understanding What Is Gut Health

Gut health refers to the balance of the microorganisms that are present in the digestive tract. You need to look after the heath of the gut and also maintain the right balance of these microorganisms. It is important for physical and mental health and also for the overall immunity of the organism.

The bacteria, yeasts, and viruses that are present in the gut are also referred to as the gut microbiome or the gut flora. Certain microbes are again good for human health. Some are essential for human beings. There are, however, some others that can be harmful especially if they multiply.

Food That Is Good For Your Gut Health

Often there is confusion about what to eat and what not to eat. There is a lot of information available about healthy food online. It can, therefore, be a little tricky about the foods that you should eat and what are the foods that you should not eat.

1. Yoghurt

This is a very good source of good bacteria. This friendly bacteria is also referred to as probiotics. To have a tasty breakfast, you should have a full-fat version of yogurt along with some fruits. Yogurt drinks contain a large number of bacteria that are good for your gut health. It is true that in comparison to yogurt, yogurt drinks have a higher amount of probiotics but these also contain a higher amount of sugar.

2. Kefir

This is a probiotic made by fermenting milk. This is packed with good bacteria. This originated in the mountainous regions between Asia and Europe and Russia and Central Asia. You can also add it to the smoothies and the soups. You can also simply use it as a base for salad dressing. Just add a bit of lemon juice to it.

3. Miso

This is made of fermented soya beans and rice or barley. This also contains a range of goodies that include enzymes and healthy bacteria. You can also use a savory paste that can be used as a good dip, dressing, and soup. You can also use its marinade for tofu and salmon. This is a staple Japanese diet and is appropriate for you if you want to avoid dairy. It has been observed that places, where people use miso as their staple food, have better gut health in comparison to the people who do not eat this.

4. Sauerkraut

This is fermented cabbage that has been finely chopped. Sauerkraut is also a great source of fiber, vitamins, and probiotics. This is best known as a very good German dish but you will also find versions of the same dish in both Eastern as well as central Europe. It is highly recommended that you choose a product that has not been pickled in vinegar. This is because such foods no longer have the same benefits. This is most delicious when you serve it with sausages. You can prepare it at quite a reasonable price at home.

5. Kimchi

This is a Korean specialty. It is made of fermented vegetables. It has the benefits of probiotics bacteria along with a lot of vitamins and fiber. This is a wonderful side dish that you can have with meat, eggs, or salads. Just as we say “cheese” at the time of taking a photo, similarly the Koreans say “kimchi” at the time of taking photos.

6. Sourdough

This is considered to be quite a fashionable food at the moment. This is made by fermenting the dough. This can be digested more easily in comparison to regular bread. Moreover, it also releases energy slowly. This also makes an excellent toast.

7. Almonds

Almonds have excellent probiotic properties. This means that they are an excellent treat for the gut bacteria and are rich in fiber, fatty acids, and also polyphenols. When you are feeling a little hungry, you can certainly munch a few of them.

8. Olive Oil

The gut bacteria prefer a diet that is rich in fatty acids and polyphenols. Both of these are present in the olive oil. Olive oil helps in reducing the inflammation of the gut. You can use it for dressing the salad and you can also drizzle it over the cooked vegetables. It also helps in easing the problems related to indigestion. It also benefits the pancreas because it lowers its requirement to produce digestive enzymes.

9. Kombucha

Water is extremely crucial for maintaining good gut health. But apart from water, you can also drink kombucha. This is a fermented tea drink that is believed to have been originated in Manchuria. Manchuria is filled with good bacteria. The taste for this sharp and vinegary drink can be used as quite a refreshing drink. You can either drink it without mixing it with anything or if you want, you can also mix it with spices and fruits. It is also an excellent base for cocktails.

10. Garlic

This has both antibacterial as well as antifungal properties. It also helps in keeping the bad gut bacteria within control. This also helps you to balance the yeast in the gut. You can use it as a flavoring for savory dishes. There are certain properties present in garlic. These act as a source of fuel and allows the bacteria to do their job well. This helps in increasing the function of the gut.

11. Ginger

If you eat fresh ginger, it will help in the production of stomach acid and it also helps in stimulating the digestive system. Thus, food can move through the gut easily. You can add freshly grated ginger to soups, stews, stir-fries, and also smoothies. If you want to make some fresh ginger tea, you will simply have to pour boiling water on the grated ginger.

Summary

Maintaining good gut health is essential. Therefore, eat the foods mentioned above and you will surely be able to maintain excellent gut health.

How To Stay Healthy During the Holidays

If you want to stay healthy during the holidays, make sure that you prepare a proper timetable and follow the schedule strictly.

The holidays can be a quite busy time of the year. It is mostly filled with cocktail parties, family gatherings, and night outs with friends. But if your schedule is more full than the normal days, that does not mean that you will have to bid goodbye to a healthy lifestyle.

Why Holiday Seasons Are So Special?

You normally tend to eat and prepare large elaborate meals and desserts during the holiday season. You also like to mingle with the holiday crowds, spend time with friends and loved ones. These are the reasons why the holiday seasons can be so enjoyable. However, for these same reasons, the holiday seasons can also come in the way of your health.

Staying healthy during the holiday season is all the more important. If you make a little effort and plan out properly, you will certainly be able to avoid the pitfalls related to health. If you want to stay healthy during the holidays, you can go through the discussion given below:

1. Make Sure Not to Indulge too Much in Special Days

No one gains weight by eating a substantial amount of food on new year’s eve or thanksgiving day. The issue is that what once used to be a special day has now become everyday holiday festivities. If a coworker has brought some homemade ginger cookies, does not mean that you will have to eat them. Make sure that you keep the splurge events to specific times. Just stick to a healthy meal. This is because you will try to do damage control with the waistline and those events will start appearing to be all the more attractive to you.

2. Drink Plenty of Water

You need to stay hydrated even in the cool winter months. It is highly recommended that you drink plenty of water in place of soda, juice, alcohol, etc. Water will prevent you from getting dehydrated and thereby ensure that you are fit and healthy.

3. Limit the Consumption of Alcohol

If you drink too much then that tends to make you prone to bad decisions of eating. Researches show that consuming alcohol in a higher amount can harm your immune system. Even sugar does the same thing. Instead of drinking alcohol, it is a good idea to sip some mineral water or club soda along with lime. This is a refreshing drink that will help you to stay hydrated.

4. Delegate The Responsibilities to Others

If you are juggling your work, buying gifts, and doing a lot of tasks on a holiday, that might mean that you are taking up more tasks than you can handle. The best option here is to ask for help. You can ask for some help from your children as well. You can prepare the food and then hire an assistant for the holidays. It is also a good option to involve your better half to wrap the gifts. Another way to celebrate without over-burdening yourself is pot luck. This is because here everyone would be carrying one food item and it would not pressurize one person.

5. Make Sure That You Follow a Good Exercise Routine

If you maintain a good level of physical activity during a busy holiday season, then it will certainly help you to fight illness and deal with stress and anxiety. This does not mean that you will have to jog for ten miles or try your hands at deadlifting, even a brisk walk will help you to develop the immune system. It will release important chemicals like endorphins.

If you create an exercise and stick to it, you will be able to exercise regularly. You can also invite your friends and cousins to exercise with you. This will motivate you all the more.

6. Regulating the Stress Is Essential

It is quite obvious that there will be some kind of stress during the holiday season. You will have to plan parties and arrange for gifts. You will also have to meet relatives. You might also have to make travel plans. All of these might overtax your body. So, during this time you can also participate in certain stress-relieving exercises. Certain medical conditions might get increased due to stress. Therefore, it is a good idea to keep your life calm and orderly. This will certainly improve your health in the long run.

7. Work to Combat Negative Feelings

Though working with your family and children during the holidays can be stressful, you might have to do it. But make sure that this does not bring in negative thoughts within you. If you find that this is bringing in negative thoughts and building tension, then do practice activities that will bring in positive thinking. If you fight with your family regarding politics and see there is a buildup of resentment, then try to make a list of the positive things that you admire in each of the family members.

8. Make Sure That You Follow a Healthy Diet

Food that you normally eat during the holidays is no doubt delicious but they are unhealthy at the same time. Watch out for your carbohydrate intake. Some people tend to drink too much alcohol during the holiday season. These might result in the flaring up of illnesses. Make sure that you do keep a note of the restrictions in your diet along with the allergies. Also, make sure that you let your hosts and guests know what you can eat and what you cannot eat. Following a healthy diet is important.

9. Make Sure That You Schedule Your Downtime

In most cases, you will find that the holiday season is high-strung. A too packed holiday schedule might make you think that your life is on a fast forward mode. Therefore, make sure that you practice meditation, recreation, and downtime. These will help you to stay calm in between all the different activities. Schedule your activities properly. If you are dealing with health issues, make sure that you let your family and friends know about the days on which you will not be available.

Summary

Enjoy your holidays. But make sure that you follow a proper schedule that will help you to stay fit and healthy. Do not overindulge.