Maintain, Not Gain Through The Holidays

If not gaining weight is one of your goals, here are my top tips to help you through this holiday period.

• If it’s really worth it – Even if you’re striving to live a healthy lifestyle and tend to be very thoughtful about your food choices, it’s fine to indulge when it’s worth it, in whatever context is appropriate for your individual needs and goals.  Always own that decision and enjoy every tasty morsel!
• Focus on your favorites and eat slowly – Instead of eating every treat in sight, just focus on your favorites and ditch the rest. Another trick is to savor the desserts you do indulge in and to eat them slowly – which may leave you feeling more satisfied and less likely to overdo it. Taking the time to chew slowly and thoroughly allows you to better recognize your body’s fullness signals and consume fewer calories.
• Be mindful of portion sizes or use smaller plates – When the holidays arrive, it can be easy to overload your plate. Those who tend to eat larger portions tend to gain weight more easily than those who don’t. The best way to overcome this is to control portion sizes by opting for the recommended serving size or by using smaller plates.
• Be snack and hunger aware – During the holiday season, snacks tend to be available for you to take as you please. When treats are easy to access, you’re more likely to snack unnecessarily. Try to be mindful of your snacking habits. If you’re not actually hungry, try to avoid snacking altogether. If you are hungry, opt for things like fruits and vegetables.
• Limit liquid calories – Alcohol, soda, and other calorie-rich beverages are prevalent at this time of year. These drinks can contribute a significant amount of sugar and calories to your diet, which can cause weight gain. Additionally, alcohol consumption is often linked to increased appetite and is a risk factor for weight gain. If you’re trying to control your weight, it’s best to limit your intake of high-calories beverages.
• Plan ahead – Planning ahead can go a long way towards preventing holiday weight gain. If you have parties on your calendar, ask what foods will be served or check the restaurant menu online. Decide what and how much you’ll eat ahead of time.
• Bring your own food to share – When it’s appropriate, bring food to share. Take one or two healthier things that you love to eat and make sure it’s something everybody else will enjoy, too.
• Modify your recipes – If you have a favorite recipe, search online to see if there is an alternate version that is lower in sugar or calories.
• Keep meals balanced with protein, fat, and fiber – Meals that include some protein, fat and fiber help to promote fullness and balance your blood sugar levels. Good sources of protein include meat, poultry, fish and some plant foods like beans and quinoa. Good sources of fiber include vegetables, fruits, legumes, whole grains, nuts and seeds.
• Be active with family and friends – Doing some type of physical activity with your family and friends can help you to maintain your weight. Even something as simple as a family walk can get your mind off of food and allow you to bond with your loved ones.
• Manage stress and get enough sleep – Keeping up with the demands of the holidays can be stressful and tiring. Sleep deprivation and stress can make you feel hungrier and more likely to crave calorie-dense foods. Additionally, inadequate sleep has been linked to lower metabolism. For these reasons, it’s important to keep stress levels under control where possible and get to bed early enough.
• Have a heart-to-heart – If you have someone who keeps trying to derail you, tell them that you have set a specific goal for yourself, and in order to get there, you need to stick to certain actions/eating plans. Avoid being defensive about your food choices. Instead, tell them how much you care about them and how much their support means to you and how happy it makes you. If you need to, gently remind them that it makes things harder on you when they persist.
• Practice being assertive – Practice being assertive in similar situations or maybe even looking in the mirror. It may look silly, but if doing so will help you be stronger when the real thing happens, it’s worth it.
• About those “slip-ups” – If you have set certain limits or targets for yourself regarding food intake, it’s also important to be aware that you might (will) have a “slip-up” or two. People often completely abandon their goals after this happens. Instead, it’s best to simply move on and make a healthier choice the next time you eat. Remember, one overindulgent day will not impact your goals long term!

Enjoy your holidays!