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Halloween is quickly approaching and with that comes endless sugar temptations! Basically from now until 2023, we will be bombarded with tempting treats that wreak havoc on our overall health and well-being. Whether you have children or not, Halloween candy will find you. In the office, grocery stores, salons, schools…there are few places this beast hasn’t infiltrated.
Whether we try to restrict ourselves to having only a few pieces (for nostalgia’s sake, right!) or we welcome in the holiday season by fully allowing ourselves to indulge in all it’s goodies, and vow to lose the weight in the New Year, it’s important to take time to prepare ourselves as best we can.
I don’t want to be the joy police when it comes to how you enjoy the holidays. Instead I wanted to share a few tips to help build up your sugar craving willpower, reduce excess weight gain, and keep your stress levels in check so you can enjoy the holiday season without the post holiday suffering.
5 Tips to Reduce Cravings and Waist Lines:
- Identify your MVT (Most Vulnerable Time). Our willpower and best intentions tend to fall when we are overly busy, overly stressed or tired. Mid-afternoon or after dinner tend to be common times for those sugar cravings to come out of their hiding spots. But you may find your vulnerable moments fall at other times of day. Take several days to notice your behaviors and make note of your MVT.
- Meditation & Breathing techniques – Once you’ve identified your MVT, try a short meditation or some breathing exercises right before those tempting times of day hit. (See this previous article for 3 simple exercises: https://mailchi.mp/d5fc2cd1866b/3-simple-ways-to-reduce-stress-anytime-anywhere). Taking a few minutes to stop and reduce stress allows your cortisol levels to drop, which helps reduce cravings. When you’re feeling stressed, your body sends out cortisol, known as the stress hormone. Cortisol can make you crave sugary, salty and fatty foods, because your brain thinks it needs fuel to fight whatever threat is causing the stress. Your body doesn’t know stress of holiday planning versus stress of being chased by a bear…so don’t be fooled into thinking your stress isn’t “real stress”.
- Pack a snack – Always carry a healthy snack with you. You never know what your day brings, so pack fruit, almonds, carrots, or a clean bar to give you a healthier option to choose rather than grabbing the cookies your co-worker brought in, or the left over goldfish crackers your kids left in the car. It’s important to remember that the choice is still yours. Bringing a healthy option at least gives you the chance to choose the cleaner option, rather than leave you feeling the junk food was the only option.
- Bring your water bottle – As I’ve mentioned in previous emails, most of us don’t drink enough water to fully hydrate our bodies and organs. And dehydration symptoms mimic signs of hunger. Rather than automatically reaching for food when you are feeling hungry, drink 8 ounces of water first. If you’re still feeling hungry 15 minutes later, then feel free to eat that healthy snack you packed.
- Don’t skimp on sleep – If you want to keep the pounds down, increase your sleep. Sounds too good to be true, right!? Studies are showing that people who sleep less than 7 hours a night are prone to weight gain and increased BMI. Getting good quality sleep is equally as important as diet and exercise in regulating our weight. When you’re rested, you’re more likely to make better food choices and have fewer cravings. So as your holiday calendars book up, be sure to book in quality sleep each night.
As we head into the holiday season, my hope is that we can all stop for a moment before things get rolling non-stop and ask ourselves what we are doing and why. Take a brief pause to set our intentions and set ourselves up for success each day. Let’s take this upcoming week to find our MVT, do some simple meditations or breathing exercises, put healthy snacks in our purse, fill our water bottles, and make our sleep a priority. Once the holidays are over, we will look back on the season feeling happy and satisfied with ourselves.