and so. Happy holidays, right?

About 69% said their level of stress during the holidays will rise. Some of the stressors are crowds and long queues, gaining weight, debt and lack of time. There are of course others, but these are the most important.

Ironically, the coping strategies used to cope with stress during the holidays are food and alcohol – which of course can make any weight gain.

So let's take a look at 6 tips to minimize the holiday damage to your food plan.

Exercise to survive

Exercise is very important because it is a stress destroyer. If you can keep exercising during the entire holiday season, you will feel much better and may not need to eat or drink regularly.

Try morning exercises – before anyone in your home arrives. Less and less demanding from you will help you get the first exercise.

If this doesn't work for you, try BTN tactics: better than none. BTN training is short – a perfect day will not leave a longer space. No matter how busy you are, you can find 10, 11 or 12 minutes for BTN training.

but! In order to make it useful, it must have physiological significance. You must pair the short duration with the high intensity interval. This method is consistent with studies that show that high-intensity interval training is effective – some say it is more effective than long time, and aerobic exercise is slower.

Sample format: Preheat for 3 minutes – 1 minute is easy, 1 minute is slightly harder, 1 minute is slightly harder. The rest is the interval and recovery. Try 40 seconds very hard, only 20 seconds of partial recovery. This state is maintained for the remaining 7 minutes.

If 40 seconds is too long, try hard for 30 seconds and recover for 30 seconds. If the workout is new, set the work interval to 20 seconds and the recovery time to 40 seconds.

Remember the old Nike slogan and Just Do It!

Office survival

Avoid the lounge! The settings for each office are different, but the question is: Where do they keep the holiday good? Keep away from that room as much as possible.

Party survival

Don't eat to avoid calories on the day of the party. It’s just a carnival waiting to happen. Eat as usual to prevent overuse of it when you attend a party and face all the temptations.

Self-help survival

Have something to eat before you go. The best choice is protein food [some chicken, turkey, fish or other protein].

When you go to the buffet, give yourself a whole set of protein. This will be 3 to 4 ounces of turkey, ham, whatever the buffet includes.

Next, cover at least half of the plate with vegetables. The bare vegetables are best served with sauces, or at least a more refreshing sauce or seasoning.

Finally, choose the little indulgence you like. Don't waste calories on food that you can get any old time. Do you really need another dinner roll? Instead, save the calories of one of Mildred's aunt's dreamy cranberry muffins.

Leave the buffet now! Look at all the food you didn't eat, don't eat. Just focus on what you have.

The most helpful order is to start [and complete] your protein first. It will change the chemical reaction of your brain, so you really want less food.

Next, fill up the vegetables; their calories are low. Finally, there is that great muffin.

Extra tip: Limit one indulgent per holiday meal. If you can summon the true inner strength, then limit yourself to indulge yourself every day!

Alcohol survival

Avoid drinking as much as possible. It changes the brain's chemical response, making you want more food and more food.

If you drink alcohol, you can replace 1 alcoholic beverage with a soda [or regular cold water] – wine, beer or mixed drink. Keep alternate throughout the night.

Dietary control as survival

If you have any control over the meal, please seize the opportunity!

“Bring a dish” is a perfect invitation, you can put together a delicious vegetable platter or salad. If you are asked to bring a dessert, bring fruit and nuts.

Many guests will be very grateful. If given, then everyone will catch the highest fat choice or the most decadent dessert, which is not true.

If you can control the meal at home, please consider modifying all recipes throughout the season. For example, everyone has a good mashed potato recipe, but you can use chicken soup instead of butter or cream. Cutting butter and sugar in half in other recipes may be overlooked by your family.

And avoid glazing vegetables or fruits. This will only add unnecessary sugar.

These are just some useful tips to reduce damage, lose weight and reduce stress through holiday parties and dinners. More useful tips can help you spend your holidays in future articles.

Spend holiday with less nutritional damage was originally published on Spring