(National Examiner) Packing on pounds is easy to do during the holidays. So here are 10 suggestions to help you keep the weight off from nutrition and health expert Dr. James D. Krystosik:

  1. Get plenty of sleep. Being tired often triggers eating pangs.
  2. Drink plenty of water. If you don’t take in liquid, the body retains it, increasing body weight by 10 to 15 pounds.
  3. Limit your intake of proteins.
  4. Keep stress levels down by walking, exercising and meditation. Stress can spark the appetite.
  5. Curb appetite by loading up on “good carbs” – high fiber veggies like beans, whole grains such as oats and brown rice and fruits.
  6. Avoid “bad carbs” like high-starch potatoes, breads and desserts.
  7. Vinegar reduces the body’s absorption of “bad carbs” so use a variety of vinegar with olive oil for salad dressings.
  8. Stay away from foods with hydrogenated oils and the sweetener aspartame. These substances do not aid in weight loss.
  9. Choose foods with “good fats” like soy beans, avocado, nuts and seeds, fish like salmon, tuna and halibut and leafy green veggies.

10.  Keep in touch with a pal who has similar diet and health goals to boost your willpower during the holiday food feast.

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