Healthy Eating over the Holidays
Posted by
Jeni P. on Tue, Dec 06, 2011 @ 09:17 AM
The Holiday Season gives us plenty of opportunities to eat, drink and socialize. With all the festivities, all of the endless tables of delicious food, the wine and egg nog, we don’t realize how quickly we can pack on a few extra pounds. The average weight gain over the holidays is 1.2 pounds, which may not sound like very much. But when you consider that people rarely ever lose the weight over the following year, that can add up to 15 pounds in less than 10 years. How can you avoid this common dietary pitfall?
Start off with a plan. And the plan should include the following suggestions.
- Here is the most obvious, and perhaps the most rewarding tip: EAT WHAT YOU LOVE. Imagine your calories to be a debit account, and everything you eat causes a withdrawal from a limited amount of calories. Why waste any on foods you don’t absolutely love, or food that you can eat all year round? Stick with seasonal, food-that-makes-your-mouth-water treats. Eat those in reasonable portions.
- Avoid over-indulging on the trimmings. Really eyeing those mashed potatoes? Have some! But skip on the butter and the gravy. Don’t over-do it on calorie packed extras like nuts, cheese, cream-based sauces and dressings, gravy, butter or whipped cream. Try skipping appetizers, or munch on the available veggies like celery and carrots.
- Alternate alcoholic and non-alcoholic beverages. Alcohol is not only going to add additional calories to your evening, but it will lower your ability to pass up that second serving of pecan pie. Have a glass of water or diet soda in between glasses of wine.
- Wear snug fitting clothes. Wearing loose clothes will allow you to eat more; you won’t feel the belly bulge. A belly bulge is your stomach's way of letting you know it’s full... very full!
- Don’t skip meals that day. Start the day off with a high-fiber breakfast. Attending a holiday gathering with a ravenous appetite is the perfect recipe for disaster. Drink a lot of water to retain that full feeling. Adopting a starvation/binge-eating mentality is unhealthy and will not result in permanent weight-loss.
- Remember that the holidays are not just about food! Hang out and visit with family and friends! Plan to make the night more about conversation and closeness! It will help distract you from all of the tempting food.
- Contribute a healthy meal to the party! This will ensure that you and your family have a healthy alternative to a high-caloric, high-fat entree.
- Stay active! Add an extra 20 minutes to your cardio routine to burn off some extra calories, or add a workout to your week if you don’t exercise already! Physical Activity not only keeps you at a healthy weight, but is proven to help with a restful nights sleep and a decrease in stress levels.
Happy Holidays from WSPT!