No matter how hard you try, you can’t outrun your fork! Not gaining weight starts in the kitchen with a healthy grocery list, meal prep, and portion control. Take a look at these tips from Karen Jarger, Personal Trainer at the Recreation Center of Highland Park, to help you avoid that extra weight this year.

Be mindful.  Chew your food thoroughly.  It takes 20 minutes for your brain to register satiation from food.  The slower you eat, the better your saliva does its predigesting work and your stomach registers that you’ve had enough. This technique helps avoid overindulgence. 

Include complex carbs in your diet to give your body long-lasting energy and important vitamins, minerals, and antioxidants. Complex carbs are an ideal source of fiber; they digest more slowly, leaving you feeling fuller longer. Some great examples are lentils & legumes, oatmeal, whole wheat breads, brown rice, quinoa, squash, whole fruits, and leafy green and colorful vegetables.

Going to a holiday party? Before heading out, eat a snack high in protein at home so you don’t overindulge. Protein takes longer to digest and can help you be selective about how much and what you put in your mouth later! Drinking lots of water before and during parties helps control urges to “overcelebrate” as well!

Whether it’s holiday shopping or your weekly errands, park your car a little further away from the store. These extra steps add up!