The holidays are a time of festive parties, celebrations, family gatherings and traditions which often include indulgent meals, spirits and scrumptious desserts. The holiday season is also a busy time of shopping, cooking and attending events which can lead to decreased exercise. This combination of increased food intake and decreased exercise can bring on unwanted weight gain. The good news is that if you are prepared and stay mindful you can enjoy the season without compromising your health goals.
Here are 10 practical tips to help keep you on track this holiday season:
1. Balance your plate
While it may be tempting to load up your plate with holiday goodies, having a good balance will help keep your calories to a reasonable level. Start with filling ½ of your plate with non-starchy vegetables – these not only add color to your plate but they are lower in calories and will add fiber to help fill you up. The other ½ of your plate should be split with ¼ of your plate lean protein and the other ¼ grains or that holiday treat you love to eat. If there is an indulgent dish you love, go ahead and have some – just be mindful and keep your portion to a reasonable size.
2. Don’t skip meals
Skipping entire meals to “save calories” so you can eat more at a later meal often backfires. When you go too long without eating it is harder to control portions when you do eat which can lead to overeating. Missing meals can cause blood sugar fluctuations which also can contribute to overeating. Your best plan is to stick to a regular schedule of 3 meals and a couple healthy snacks in your day.
3. Choose treats and desserts wisely
Holidays parties and meals are packed with tempting options, but you do not have to try everything. Pick a few treats you truly love and savor them mindfully rather than indulging in every single treat and dessert available.
4. Practice portion control
Use a smaller plate to help with portion control. You eat with your eyes first and it is normal to want to fill your plate. By using a smaller plate, you can help control your intake. Remember, you can always go back for seconds if you are still hungry but starting small helps avoid overloading your plate to begin with.
5. Stay hydrated
Drinking plenty of water throughout the day and before meals will help to keep you hydrated. Often times thirst can be mistaken for hunger so sipping on water throughout the day can help control your appetite and keep your metabolism active.
6. Limit alcohol intake
Many alcoholic drinks are high in calories and drinking alcohol can lower your inhibitions leading to overeating. Keep alcoholic beverages to 1 drink for women and 2 drinks for men and choose lighter options such as a wine spritzer. It is also a good idea to increase water when including alcoholic beverages.
7. Don’t forget to exercise
Exercise should not take a backseat during the holidays. Plan movement into your daily routine by planning a walk after meals, setting up a family dance party after dinner, starting your morning with a workout at home or a trip to the gym, or counting your daily steps using a step tracker and challenging yourself to reach your daily goal. Staying active helps burn off any extra calories and will keep your energy up and helps manage stress that can come with the holiday season.
8. Get plenty of sleep
Holiday stress and late nights can disrupt sleep, leading to cravings and poor food choices. Aim for 7-8 hours of quality sleep to help your body regulate hunger hormones and maintain energy levels.
9. Be mindful of emotional eating
Holidays can trigger stress which may lead to overeating. Practice mindfulness by checking in with your emotions and know the difference between physical hunger and emotional cravings. If you are feeling stressed, check in with yourself, don’t turn to food to cope. Take time to breathe and relax and if it is time to eat, take your time and make healthy food choices.
10. Prep and plan ahead
If you know you will be attending multiple holiday parties, plan your meals and activities around them. Eat lighter meals during the day and plan exercise into your day. Bring along a healthy dish to your gatherings to share with your friends and family.
The holiday season does not need to derail your health journey. By staying mindful and making good choices, you can enjoy your holiday celebrations without overindulging. The holidays are about celebrating, connecting with each other and feeling gratitude. Happy Holidays!