Tips to Avoid Holiday Weight Gain and Still Enjoy the Treats
Tips to Avoid Holiday Weight Gain and Still Enjoy the Treats
I got into my car and the Christmas music blared. I walked into my kitchen and found that my calendar was filling up faster than my daughter's DVR. It's that time again! With the approaching holidays, squeezed between on-going obligations, are plenty of special occasions. Holiday open houses, parties, and family gatherings are going to make my normally busy week even busier. I'm sure it's the same for you.
Although this can be a festive and fun time of year, it also can lead to increased stress, decreased sleep and some added pounds come January 1. As a matter of fact, the average American gains approximately seven pounds between Thanksgiving and New Year's Day!
I know, like me, you work hard all year to stay healthy. You exercise, watch what you eat, try to get 7-8 hours of sleep each night, and have a tool box filled with ways to manage your stress. But somehow, every December it's a struggle to keep to our healthy regimes, and we often begin the New Year feeling like we need to start all over again.
The number one question I receive from clients and readers every December is, "How do I avoid gaining weight during the holiday season?" This season is supposed to be fun. We should be able to indulge in some delicious treats, imbibe a bit more, and even skimp on our exercise and sleep a bit without paying the price of starting the New Year feeling guilty and panicked about stepping on the scale.
Managing your weight during the holiday season is all about balance and being mindful. Not much different than the rest of the year. With some advance planning and adjustments to your regular routine, you can start the New Year feeling great.
1. Keep in mind that you will have many more days that are regular routine than days with special events. If you check your calendar, you'll probably see that although you have more parties and events than usual, you have many more days that are routine. Do not use the holidays as an excuse to abandon healthy eating and exercise habits all month long.
2. Remember the rule, "Hunger is the enemy!" If you skip breakfast or lunch to save up your calories for the after work party, you'll not be able to control yourself or choose wisely. If you are starving, it will be doubly hard to avoid the candy and cookies at work, in the hair salon, at the boutiques and everywhere else you look. Rather than skipping meals, keep them lo-cal but satisfying. Fill up with lots of lean protein, whole grains, fruits and veggies.
3. Eat from a plate, and sit down to eat. Resist the temptation to pick at foods off the buffet, bar or cocktail table. Take a plate, choose reasonable portions of only the things you love, and sit down to mindfully eat. Eat slowly, savor the flavors, and stop when you are satisfied.
4. Don't deprive yourself of celebratory food you love, but don't waste your calories either. If holiday celebrations include once a year foods you really look forward to, choose mindful, small portions and enjoy. Then cut back on things you see all the time, like bread and butter or chips and dip.
5. Taper your alcohol consumption. Aside for the fact that alcohol is high in non-nutritious calories, it will lower your resolve when it comes to mindful eating. Pre-plan the number of drinks you will have, and include them in your daily calorie allotment. Try alternating drinks with a large glass of sparkling water, or sticking to wine spritzers.
6. Maintain your exercise routine, and increase your activity level whenever possible. This is not the time to forgo working out and expect to maintain your weight. When crunched for time, even a twenty-minute workout will keep your metabolism revved. On days that allow it, consider adding ten minutes to your regular routine. Not only will your exercise help you manage your weight, but it will help you manage the added stress that often accompanies the holidays as well.
7. Focus on the spirit and meaning of the holiday, and family and friends. Although food is a fun part of the holidays, it shouldn't be the most important part. Concentrate on socializing with those around you, and if you're lucky enough that your parties include music, dance the night away!
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