Episode 124: 5 Tips To Eliminate Holiday Weight Gain
Today's episode covers five steps to reduce or eliminate weight gain during the holidays. Use these tips with yourself or your clients to get through the busy holiday season looking and feeling your best.
Flex Diet Podcast · Suzie Glassman, Dr Mike T Nelson, Jodie “Fabulous” Nelson, Jessica Depatie
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Show Notes
- Weight gain during the holidays
- Is it real?
- Discussion of the research
- Eat more protein
- 4x40 or 4x30 approach
- Relax on the big day
- Hedonic and homeostatic reasons to eat
- Go move
- Walk or exercise
- Daily body weight measurements
- Research
- More water and electrolytes
- Relationship between hunger and thirst
- Getting salt is mainly done via eating
- Craving salty foods
- Research
- Affiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink
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References
Holiday Weight Gain?
Díaz-Zavala, R. G., Castro-Cantú, M. F., Valencia, M. E., Álvarez-Hernández, G., Haby, M. M., & Esparza-Romero, J. (2017). Effect of the Holiday Season on Weight Gain: A Narrative Review. Journal of obesity, 2017, 2085136. https://doi.org/10.1155/2017/2085136
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/
Roberts SB, Mayer J. Holiday weight gain: fact or fiction? Nutr Rev. 2000 Dec;58(12):378-9. doi: 10.1111/j.1753-4887.2000.tb01839.x. PMID: 11206847.
https://pubmed.ncbi.nlm.nih.gov/11206847/
Kaviani S, vanDellen M, Cooper JA. Daily Self-Weighing to Prevent Holiday-Associated Weight Gain in Adults. Obesity (Silver Spring). 2019 Jun;27(6):908-916. doi: 10.1002/oby.22454. PMID: 31119881.
https://pubmed.ncbi.nlm.nih.gov/31119881/
Protein Effects
Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. PMID: 23107521.
https://pubmed.ncbi.nlm.nih.gov/23107521/
Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr. 2015 May 15;6(3):260-6. doi: 10.3945/an.114.007716. PMID: 25979491; PMCID: PMC4424780.
https://pubmed.ncbi.nlm.nih.gov/25979491/
Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. PMID: 26960445.
https://pubmed.ncbi.nlm.nih.gov/26960445/
Non-exercise activity thermogenesis
Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415.
https://pubmed.ncbi.nlm.nih.gov/30370831/
Malaeb S, Perez-Leighton CE, Noble EE, Billington C. A "NEAT" Approach to Obesity Prevention in the Modern Work Environment. Workplace Health Saf. 2019 Mar;67(3):102-110. doi: 10.1177/2165079918790980. Epub 2018 Oct 29. PMID: 30370831.
https://pubmed.ncbi.nlm.nih.gov/12468415/
Hunger and Thirst
Augustine V, Lee S, Oka Y. Neural Control and Modulation of Thirst, Sodium Appetite, and Hunger. Cell. 2020 Jan 9;180(1):25-32. doi: 10.1016/j.cell.2019.11.040. PMID: 31923398; PMCID: PMC7406138.
https://pubmed.ncbi.nlm.nih.gov/31923398/
Bray N. A taste for hunger and thirst. Nat Rev Neurosci. 2020 Nov;21(11):592-593. doi: 10.1038/s41583-020-00380-1. PMID: 32913320.
https://pubmed.ncbi.nlm.nih.gov/32913320/
Mattes RD. Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiol Behav. 2010 Apr 26;100(1):22-32. doi: 10.1016/j.physbeh.2009.12.026. Epub 2010 Jan 11. PMID: 20060847; PMCID: PMC2849909.
https://pubmed.ncbi.nlm.nih.gov/20060847/
McKiernan F, Houchins JA, Mattes RD. Relationships between human thirst, hunger, drinking, and feeding. Physiol Behav. 2008 Aug 6;94(5):700-8. doi: 10.1016/j.physbeh.2008.04.007. Epub 2008 Apr 13. PMID: 18499200; PMCID: PMC2467458.
https://pubmed.ncbi.nlm.nih.gov/18499200/
McKiernan F, Hollis JH, McCabe GP, Mattes RD. Thirst-drinking, hunger-eating; tight coupling? J Am Diet Assoc. 2009 Mar;109(3):486-90. doi: 10.1016/j.jada.2008.11.027. PMID: 19248867; PMCID: PMC2671201.
https://pubmed.ncbi.nlm.nih.gov/19248867/