I’ve heard all sorts of “statistics” about how much weight the average person gains during the holidays—5 pounds, 8 pounds, 10 pounds. But what’s the truth? A study published in the New England Journal of Medicine found that the average person “only” puts on about one pound between mid-November and the beginning of January. That’s slightly comforting. The bad news is, the researchers found that the extra holiday padding didn’t come off during the following year—and slapping on an extra pound every time Thanksgiving rolls around can add up to a BIG gain.
Have no fear! You can still enjoy the special sweets and treats of the season without blowing your diet if you strategize. Here are some of my best tips to keep you on the straight and narrow (for the most part, anyway!) as the season’s festivities swing into full gear.
1. Begin with Breakfast
Starting your day with a satisfying morning meal—especially one that includes protein—can help prevent overeating at holiday meals and parties later in the day. In a hurry? Grab a nonfat yogurt and a piece of fruit. Got some extra time? Whip up an egg white omelet with lots of chopped veggies and some reduced-fat cheese.
2. Never Go to a Party Hungry
Have a light snack (100 to 200 calories) about an hour before you make your entrance. This will help take the edge off so you don’t dive into the first edible item you lay eyes on. Smart snacks include apple slices with 1 level tablespoon peanut butter, 2 rice cakes topped with sliced turkey, and a string cheese with a banana or orange.
3. Wear Something Fitted and Fabulous
You’re less apt to eat when you’re feeling great about how you look (and conscience of how snug your clothes are fitting).
4. Hang Out with the Talkers, Not the Eaters
Eating is contagious. You don’t want to surround yourself with the people pigging out.
5. Watch the Alcohol
Alcohol is a double whammy: it’s loaded with calories and it lowers your inhibitions, which means you end up eating more than you planned. Stick with wine or champagne (one medium goblet), wine spritzers (one or two glasses), or light beer (two cans or bottles, max).
6. Nix Noshing
Nibbling and grazing between meals is a problem year-round for many people, but it hits an all-time high during the month of December, when cookie platters, boxes of chocolates, and seasonal baked goods begin to pop up everywhere. All those extra bites and sips can add up to hundreds or thousands of calories per week if you’re not careful. That’s why it’s especially important to maintain a structured eating schedule throughout the holidays and be super-mindful of the extracurricular munching.
7. Follow My “Rule of One"
By keeping your portions in check, you can enjoy every highlight of your favorite holiday meals without going overboard. Stick with just ONE of each deliciously tempting hors d’oeuvre, one plate of food, one alcoholic drink, and one dessert (or a sliver of two, if you can’t decide).
8. Give Leftovers a New Home
If you’re hosting Thanksgiving or a holiday party, pack up the leftovers and divvy them up among your guests. This way, you won’t be tempted by containers of rich holiday food lurking in your fridge for days after the event.
9. Shop ‘Til You Drop
Turn your countless mall excursions into mini-workouts. Park in one of the farthest lots, take the stairs instead of the escalator, walk from store to store at a brisk pace, and carry your own bags (don’t pass them off on your husband or kids). If you have the extra time, take an extra lap around the whole mall and do some window shopping—who knows, you might even spot that one gift you’ve been struggling to find in a store you don’t normally frequent.
10. Stand Up To Food Pushers
Your family members may pressure you to eat more than you’re comfortable with, or guilt you into sampling rich foods that you’d rather leave off your plate. My best advice is to be polite but firm and pay attention to the way you phrase your response. You might respond, "That looks really delicious but I’m full and working hard to not overeat." In other words, say something that will enable you to deny the dish without hurting anyone’s feelings.
11. Take the Boy Scout Oath—Be Prepared!
Keep your purse or desk stocked with healthy, portion-controlled emergency snacks. I like small bags of nuts mixed with dry cereal, nutrition or granola bars (200 calories or less), soy crisps, and portable fruit, like apples and bananas. Having an appealing snack stash can help you fight the urge to gobble down tempting, calorie-laden seasonal treats at the office, convenience stores, and coffee shops when hunger strikes. If you’re traveling during the holidays, follow the same advice: pack your own healthy snacks for the car, plane, or train so you’re less vulnerable to making bad choices!
12. Make Exercise a Priority
Your schedule may be even more hectic than usual, but it’s more important than ever to make time for exercise. Staying active helps you burn off extra calories from stuffing, rich desserts, candy, and other holiday indulgences, and it’s also a great way to counteract the stress that often accompanies family get-togethers and holiday planning. Aim for at least 30 minutes of moderate activity every day (walking counts!).
13. Be Selective About Your Splurges
Choose a few special events or parties that you look forward to all year and plan to indulge at those celebrations. The rest of the season, stick to your normal, healthy eating and exercise habits. As I always tell my clients – they’re called holi-days, not holi-weeks or holi-months!
14. Let Go of the Guilt and Move On!
Indulging and enjoying special treats is part of the holidays. If you ate a bit more than you intended to and feel the guilt creeping in, accept that you allowed yourself to enjoy something you wanted, and then wipe your slate clean. Don’t let a night of splurging taint your mood or your food choices the next day.
15. Devote Time to Yourself
All the shopping, planning, and traveling makes this time of year stressful, and many people turn to food to cope. Now more than ever, it’s important to set aside a few minutes of “me time” every day to relax and reboot. Take a short break from your to-do list to listen to calming or motivational music, take a steamy bath, do some simple breathing exercises, or roll out your yoga mat for a few sun salutations. Give yourself the gift of a few quiet moments of peace and reflection.
Wishing you a wonderful holiday season filled with love, laughter, and good health!
All the best,
Joy Bauer
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