20 Tips to Avoid Holiday Weight Gain
by Kimberly Glenn, MS, RD, LD
Super-sized portions, busy schedules, and the latest miracle diet cures around every corner make eating healthfully difficult at any time of the year—especially the weeks between Thanksgiving and New Year's. Filled with holiday parties, tempting desserts, and stress, this time of the year is especially challenging when trying to maintain your weight and stick with a healthy regimen. Here are few suggestions to get you through this trying time and make your holidays healthier and happier.
1. Prevention is key
It is much easier to eat healthy now, then try to diet or exercise away those extra pounds.
2. Don't take a "holiday" from healthy eating
Many people put off nutrition efforts until after the holiday season. Don't throw good nutrition sense out the window when the holidays arrive.
3. Eat small meals often
Six small meals rather than 2-3 large meals helps keep the blood sugar more stable, boosts the metabolism and helps prevent cravings.
4. Eat a healthy breakfast
This meal will put you in the mindset to eat right all day. High fiber cereal, skim milk and fruit will give you a boost of energy and a healthy start.
5. Drink water
Dehydration can cause cravings and overeating, not to mention fatigue and headaches. Drink enough water to equal half of your body weight in ounces. If you weight 150 pounds, aim to drink 75 ounces or more a day.
6. Sit down to eat
Many of us overeat when we are stressed and in a hurry. Try to slow down and be mindful of what you are eating. It’s easy to lose track of how much you are eating when you are standing up by the buffet table.
7. Plan ahead
Balance party eating with other meals. The day of a party or evening out, make sure to eat smaller, lower calorie meals and exercise so you can enjoy the celebration without overdoing the calories.
8. Fill half your plate with vegetables
Increase your veggies and decrease your calories. Aim for at least five servings of fruits and vegetables a day.
9. Fill up on fiber
The easiest place to start getting the 20-35 grams of fiber you need daily is at breakfast. Fiber slows down digestion and keeps you feeling fuller longer.
10. Add protein
Every meal or snack should include some lean protein to help slow down digestion and keep you feeling full.
11. Listen to your body
Learn to stop eating when you feel satisfied, not stuffed.
Wait at least 20 minutes before going back for seconds.
12. Establish an exercise routine now
It will be easier to maintain an exercise plan through the holidays and therefore, burn extra calories, if you start today. Walking just 30 minutes 5 times a week is good for your heart, a great calorie burner and stress reducer.
13. Moderation and balance
Any foods, even traditional holiday treats, can fit into a healthful plan for the calorie conscious. Cut back on your portions and enjoy the foods you like—in moderation.
14. Lighten up your recipes
When entertaining, modify your menus and recipes with fewer calories and fat.
15. Bring a healthy dish
That way, you’ll know there’s something healthy you can eat at the party.
16. Focus on low-calorie beverages
Calorie beverages add up—quickly. One serving of juice or one can of soda both have about 150 calories. Alcoholic beverages are also loaded with calories and cause us to be less mindful of what we are eating.
17. Share holiday treats
When you receive all the cakes and cookies that are sure to come your way—share the sweets and share the calories and fat!
18. Eat at home
Eating out is no longer a special occasion. Most of us eat out 50% of our meals. When you eat at home, you control the portion size, fat and salt content of your meal.
19. Go gradually
Pick one or two new changes to make each week. Small changes add up to big, lasting results.
20. Take pleasure in eating
Food is one of the pleasures of holiday festivities and social gatherings. So enjoy it, but be moderate and mindful. Try not to eat on the run, or hurriedly. Sit down and savor every bite.
For more information, please contact Kimberly Glenn at KimberlyRD@bellsouth.net.
Kimberly Glenn, MS, RD, LD