3 Scientifically Proven methods for maintaining a healthy weight during the holidays — See this | AWAYION BEAUTY

Hi, Friends!

The 2024 holiday season has finally arrived, and your schedule is jam-packed with a variety of activities. From engaging in charity work to attending Thanksgiving dinners, Christmas parties, special events, parades, and much more. For you fitness enthusiasts girls, this time of year can be particularly challenging, as it presents many temptations to indulge in high-calorie seasonal food.

So what’s a girl to do?

Explore scientifically proven methods for women to effectively maintain a healthy weight, even when faced with the temptations and indulgences that commonly accompany holiday celebrations. Because every girl interested in fitness should know.

*Disclaimer: This post has zero affiliate links. As with any health tip or beauty hack, always check with your doctor first. Please see an honest licensed pro. And always do further research. We base these tips on the scientific findings of wellness experts & researchers. The sources for this or any post does not equal a full endorsement of their personal views by Awayion.com.***

TL: DR A quick post glance:

1. Mindful eating
2. Regular exercise | Maintaining Healthy Weight
3. Planning ahead

Sound juicy? Okay, Ladies. Let’s start!

1. Mindful Eating

One scientifically proven method for women to effectively maintain a healthy weight during the holiday season is to practice mindful eating. A way to incorporate mindful eating is to pay close attention to the body’s hunger and fullness signals, while also being mindful of the types and quantities of food consumed. Research in a laboratory setting has shown that practicing mindful eating can lead to reduced calorie intake and improved portion control, which can contribute to weight loss. That said, mindful/intuitive eating could be a practical approach to weight control (Fuentes et al., 2019).

Critics of this research argue that there is insufficient evidence to support the claim that prompting individuals to pay attention to the sensory aspects of their food leads to an improvement in their diet. Consequently, these critics suggest that further investigation is necessary in order to identify the specific mechanisms that account for the notable effects observed in controlled laboratory settings. This would enable us to gain a better understanding of the circumstances in which this approach is likely to be beneficial, as well as those in which it may not be effective (Seguias & Tapper, 2022).

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2. Regular exercise | Maintaining Healthy Weight

Another effective method scientifically proven to help women maintain a healthy weight during the holiday season is regular exercise. Research has consistently shown that physical activity can increase calorie expenditure, improve metabolism, and help maintain muscle mass while reducing body fat. Women can incorporate different exercise into their routine, such as cardio, strength training, and flexibility exercises, to maintain a healthy weight and maximize weight loss benefits.

Researchers suggest that exercise training is a highly effective way to enhance body composition, specifically by increasing muscle mass and reducing fat. Additionally, it is known to improve insulin sensitivity and cardiorespiratory fitness. When comparing it to traditional low-to-moderate-intensity continuous endurance training, researchers have found that high-intensity interval training (HIIT) and sprint interval training (SIT) offer more time-efficient exercise regimens that yield similar outcomes in reducing total fat mass, enhancing cardiorespiratory fitness, and improving insulin sensitivity. It is important to note that during high-intensity exercise, carbohydrates serve as the primary energy source, whereas during low-intensity exercise, fat becomes the predominant source of energy (Kolnes et al., 2021).

Just a heads-up, if your aim is weight loss rather than maintaining a healthy weight, you’ll need to amp up your exercise routine. Since fat packs a lot of energy, you’ll have to commit to a substantial amount of exercise training to reach your weight loss goals (Kolnes et al., 2021).

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3. Planning ahead

Another scientifically proven effective method to help women maintain a healthy weight during the holiday season is through planning. By creating a meal plan and setting realistic goals, women can also lose weight during this time. Research data suggests that meal planning can potentially be relevant for preventing obesity. In fact, meal planning has been associated with lower odds of being overweight in women (Ducrot et al., 2017). Fancy, eh? Researchers recommend sticking to the meal plan and having healthy snacks readily available to avoid overindulging in high-calorie holiday treats. Setting achievable goals and tracking progress can provide motivation and help women stay on track with maintaining a healthy weight during the holiday season.

By incorporating these scientifically backed methods of mindful eating, regular exercise, and planning ahead, women can effectively manage their weight during the holiday season.

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Major Takeaways

You now explored scientifically proven methods for women to effectively maintain a healthy weight, even when faced with the temptations and indulgences that commonly accompany holiday celebrations.

This post is a part of Awayion Beauty. So make sure you come back for more powerful beauty tips.

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