Believe it or not, we are just a few weeks from the holiday season. This a time for gathering with friends and family, holiday shopping and parties ““ and an abundance of tempting foods. This can be a challenging time for anyone on a weight loss or weight management journey.
Studies have shown that most people actually only gain about one pound over the holiday season, but some can pack on as much as five pounds. Overweight and obese people are more likely to gain more weight than those at a normal weight. While one pound may not sound so damaging, the holiday weight gain is one reason that your weight may creeping up year after year.
We should all be mindful of the foods we are eating and make a point to stay active during this hectic time of year. Here are some tips on how to make it through without losing track of your healthy lifestyle:
- Eat a snack before you leave home. If you arrive at a party starving or go shopping hungry, you are much more likely to eat too much and make less healthy choices.
- Practice saying “no” ahead of time. It is ok to politely decline! Remember ““ just because food is offered does not mean that you have to eat it.
- Watch your portion sizes. Do not cover your plate completely with food. When it comes to holiday sweets and alcoholic beverages, less is better.
- Try not to hang out near the food. Find a comfortable spot across the room and focus on people instead of eating.
- Drink water. Sip a large glass of water between every alcoholic drink, nonalcoholic punch, or eggnog. This helps keep you hydrated and you will drink fewer calories by the end of the night.
- Better yet, eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, lite beer, or a wine spritzer), instead of punches, eggnog, and mixed drinks that can have up to 500 calories/cup.
- Survey the entire table before you take any food. Decide what foods are worth eating and which you can ignore, and then stick to that decision. Why waste calories on foods that do not bring you pleasure?
- Enjoy your favorite holiday treats, but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.
- Most important ““ BE REALISTIC. Don’t throw in the towel on your healthy behaviors but also don’t try to be perfect. During this busy time of year, do the best you can. Modify your normal routine so that you can stay active and make healthy portion-controlled choices.
