Research shows that most of us gain at least some amount of weight over the holiday season.
With all of the temptations of the holiday season, it’s hard not to!
Holiday cookie exchanges, lunches and dinners out at restaurants with coworkers, and family gatherings centered on decadent desserts and calorie-heavy meals are things that most of us face every holiday season.
This year, though, let’s take a stand on holiday weight gain. Instead of seeing all of these events as challenges to overcome in maintaining a healthy weight, let’s look at them as opportunities to be a role model to our friends, family, and coworkers. Here are a few tips at how you can help partake in and impart savvy health tips this holiday season.
Plan ahead.
Do not to a party or work gathering hungry. Although you may be tempted to skip breakfast or lunch so you can splurge on dessert later, skipping meals may cause you to consume more calories than you would if you had eaten something beforehand. Before you head out the door, plan to eat a healthy snack such as a small handful of nuts, a small apple with peanut butter, or cucumber slices with hummus.
When you arrive at the party, check out the food options available and develop a plan. This will enable you to sample foods you enjoy without abandoning the good habits you have formed. You can also offer to bring a healthy dish to share. Not only will the host greatly appreciate the help, but you will know that you have at least one healthy item to choose from.
Also, try taking a small bite of everything, so that you know you have tried it and your plate is full. Avoid going back for seconds if you can.
Portion control.
Start by filling half your plate with foods lower in calories such as non-starchy vegetables (celery, tomatoes, cucumbers, broccoli, cauliflower), salad, or shrimp cocktail. Select smaller portions of the other foods you’ll enjoy.
Also, try not to let any of the foods on your plate touch. This will force you to choose and consume smaller portions. Have a small serving of something rather than seconds and thirds.
Be mindful of what you drink, too.
Besides the calories, alcohol can lower your inhibitions, which can make you more likely to throw caution to the wind. Choose no- or low-calorie beverages to satisfy your thirst. Try seltzer water or low calorie sparkling water with a lemon or lime. Add a swirly straw and it becomes fun and festive!
Practice the one-a-day rule.
It’s nearly impossible to make it through the holidays without wanting to indulge in pumpkin pie, sugar cookies, or any other post-meal treat. By keeping your serving sizes in check at all times, you can enjoy your favorite holiday goodies without the added pounds.
Try to stick to the one-a-day rule: allow yourself one small serving of a cookie or piece of candy each day. Be sure to pick something that is really worth the calories; taste the food and savor every bite.
Party like it’s 1999.
Ok, not really. But many times we forget that there is more to a holiday party than food. Remember the holidays are a time to celebrate with family and friends, not to eat a lot of high calorie foods.
Enjoy your conversations in a different room from the food. Standing around the food table talking encourages us to eat unmindfully.
Exercise.
Don’t forget that moving more during the holiday season can help battle the bulge. Exercise is usually the first thing to be eliminated with a busy schedule, but it is important that you stick to your regular exercise routine as much as possible during the holiday season. Including activity on a regular basis can help burn those extra calories you may have consumed, as well as help relieve stress from the holiday hustle and bustle.
Mark it on the calendar, and consider it as important as any other appointment. If you’re new to working out, don’t think of it as exercise. Simply think of it as adding more movement to your day.
Begin with five minutes of stretches or squats when you wake up in the morning, take a 10-minute walk during your lunch break, and spend 15 minutes playing with the kids after dinner. You’ll likely be surprised to see that you’ve just accumulated 30 minutes of extra movement in your day. Take a friend with you to help motivate each other.
Aim to maintain.
Be realistic; deciding to lose weight over the holidays may be a losing game. Instead, strive to maintain your weight. Try not to be hard on yourself. Small amounts of the not-so-good foods should not affect your weight, but over-indulging too much will.
Moderation is the key to a successful holiday season!
