November 24, 2013 @ 9:05 PM

by Cliff Smith

Fat TurkeyHere comes the Holiday gluttony.  Are you prepared to protect yourself from overindulging?  Following these 5 fundamental nutrition tips will keep you from being a victim of holiday weight gain.

1.  Eat breakfast every day, even if not hungry.  The Weight Control Registry, which tracks more than 5000 people who have lost 30 pounds and kept them off for at least a year, shows that most who experience weight loss make time to fuel the body every morning.  Studies indicate that people who eat breakfast are less likely to overeat later in the day.  Natural weight loss occurs as the body adjusts to more calories in the morning and fewer calories afterward.  So,
making time for breakfast is one of those diet tips fundamental to success.
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  • VitaShake is the perfect breakfast to satisfy hunger all morning.

2.  Start a meal with soup, salad or fruit.  These foods are essential for natural weight loss because they are filled with water and fiber.  A study from Penn State University found that people who used two 10 ½ ounce servings of broth based soup each day for a year, lost 50% more weight than those who consumed the same number of calories from healthy snacks.  Rachel Brandeis, R.D., of Atlanta, tells us that eating 3 cups of green salad with fat-free dressing cut the number of calories people consumed at a meal by 12%.

Soft Drink 3.  Skip all soft drinks.  Soft drinks raise the risk of becoming overweight and contain zero nutrients.  One can has nearly the same calories as a chocolate bar.  Many diet tips also point out that diet soda is not a good option for weight loss, either.  According to studies from the University of Texas, Health Science Center in San Antonio, diet soft drinks raise the risk of being overweight by as much as 37%.

4.  Eat meals without distractions.  By turning off the TV, ignoring phone calls and text messages while eating, the focus is only on the food, and the way it is being eaten.  By taking a moment to notice the flavors and textures of the food, it’s easier to change how much is consumed.  When distracted, mindless consumption takes place, but when individuals seriously think about how they are eating then their thoughts about food begin to change.  When people change the way they eat, they change how much they eat.

5.  Keep unhealthy foods out of sight.  Keeping unhealthy foods out of sight, will keep them out of mind as well.  “Cravings are often fleeting, and if you have to leave the house to go get ice cream, you’ll be less likely to do it,” says Roberta Anding, R.D., of Texas Children’s Hospital in Houston.

Following these 5 fundamental nutrition guidelines will allow you to enjoy the holidays and your life without the guilt, or the gluttony.