The holiday season is full of temptations – from desserts and special treats to many big meals with friends and family. During this busy time, how do you keep from packing on the pounds?
The average American gains one to two pounds per year, and most of that weight is gained over the holiday season. However, research has shown that individuals who are already overweight can gain five or more pounds during the same period. The tempting foods aren’t the enemy, but controlling how you respond to those temptations makes all the difference in the battle of the holiday bulge.
Tips for successfully surviving Thanksgiving Day
- Start with a balanced breakfast including fiber and protein – a bowl of oatmeal with a hardboiled egg is a great example
- Limit snacking throughout the day and do not skip meals
- Go for a walk after dinner with family
- Stay hydrated by drinking half your body weight in ounces of water
- Eat your vegetables first
- Eat slowly and savor every bite
- Plan to have only one plate of food – prioritize your favorites and have just a small portion of each food item – if there’s something you don’t care much about, skip it
- Remember what the holiday is all about, giving thanks for all that you have & all that you are
Tips to surviving holiday parties from now through Christmas
- Follow the 3 bite rule. If there is a holiday food or treat you just can’t resist then take a bite – enjoy it and savor it. Take two more (really enjoy them) then toss it.
- Be diligent about your exercise routine – make a plan and stick to it!
- Place tempting treats at home or in the office in an inconvenient place and in a non-see through container
- Think of calories as dollars – how much can you afford in your budget and what would you most like to spend those calories on?
- Eat balanced snacks between meals to prevent intense hunger – a small handful of nuts and dried fruit will do
- Serve yourself on a small plate and limit yourself to one plateful
- Do not attend a party hungry. Bring a healthier food item so you have something lower calorie to eat
- Chew sugar free gum to prevent mindless snacking
- Avoid sugary cocktails – go for light beer, wine, champagne, or liquor mixed with Zevia or lemon juice and sparkling water