Trying to lose weight can be a struggle, even with the best intentions. What makes it even more challenging is a common mistake made by many people, and it’s lurking right there in your local supermarket. Allow me to shed some light on this common weight-loss mishap and how you can avoid it.
The Holiday Food Trap
During the holiday season, the average American spends an extra 15% on food, with most of that money going towards buying junk food. But the problem isn’t just the additional spending during the holidays – it’s what happens after the holiday season when you decide to return to a healthier lifestyle.
After the holidays, research has shown that consumers begin spending another extra 9% on food, buying healthier items they believe they should be eating. However, they continue buying and consuming junk food as well, still treating themselves to those tempting holiday favorites. The result? Extra calories and too many refined foods lead to a higher chance of weight gain despite the motivation to lose weight.
As Lizzy Pope from the University of Vermont’s Department of Nutrition and Food Science explains, “People start the New Year with good intentions to eat better. They do pick out more healthy items, but they also keep buying higher levels of less-healthy holiday favorites. So their grocery baskets contain more calories than any other time of year we tracked.”
How to Avoid the Weight-Loss Mistake
The solution? Focus on buying and eating healthier items like fruits and vegetables, but also avoid the pitfall of thinking that just because you’re purchasing healthy foods, you can still indulge in holiday processed foods, such as sugar cookies.
Drew Hanks, a researcher at Ohio State University, emphasizes that “despite New Year’s resolutions to eat healthier, people tend to hang on to those unhealthy holiday favorites and keep buying them in the New Year.” Hanks recommends that instead of just adding healthy foods to your shopping cart, stick to fresh produce and other nutrient-rich foods. By doing this, you’ll accumulate fewer calories and have a better chance of meeting your weight-loss goals and shedding those unwanted pounds.
Tips for Overcoming the Holiday Food Hangover
If you’re guilty of falling into this pattern, don’t worry; you’re not alone. Many people struggle to break away from their holiday eating habits once the new year rolls around. Here are a few tips to help you loosen the grip of those holiday favorites and focus on a healthier diet:
- Out with the old, in with the new: Clear out any remaining holiday junk food from your pantry and fridge. This will help eliminate temptation and make it easier for you to focus on healthier eating habits.
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Meal planning: Plan your meals in advance, making sure to include plenty of fruits, vegetables, lean proteins, and whole grains. This way, you’ll be better prepared to avoid unhealthy choices and stay on track with your dietary goals.
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Portion control: Be mindful of portion sizes, especially when it comes to treats or junk food. Moderation is key, so if you can’t resist the urge to indulge, make sure you’re doing it in moderation.
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Find healthier alternatives: Seek out healthier versions of your favorite holiday treats made with whole, unprocessed ingredients.
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Stay active: Make a commitment to exercise regularly, which will not only help you burn calories and lose weight but also help curb cravings for junk food.
By recognizing the common weight-loss mistake of continuing to consume those holiday junk foods even while trying to eat healthier and implementing these tips, you’ll set yourself up for success in your weight loss journey.
Remember, the key is to avoid the trap of thinking that just because you’re buying fruits and veggies, you can still treat yourself to unhealthy items. Instead, focus on filling your grocery cart and your plate with nutrient-rich options that will fuel your body and help you reach your weight-loss goals.
