Episode 124: 5 Tips To Eliminate Holiday Weight Gain

Weight gain during the holidaysIs it real?Discussion of the researchEat more protein4x40 or 4x30 approachRelax on the big dayHedonic and homeostatic reasons to eatGo moveWalk or exerciseDaily body weight measurementsResearchMore water and electrolytesRelationship between hunger and thirstGetting salt is mainly done via eatingCraving salty foodsResearchAffiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!ReferencesHoliday 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/10.1155/2017/2085136https://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 EffectsWesterterp-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 thermogenesisLevine 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 ThirstAugustine 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/  Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter