The holiday season is in full swing, bringing with it multiple parties, family gatherings and special meals. The tasty temptations are endless. Our energy and will power dwindle through the season and the urge to throw in the towel on health goals is strong! But you can keep the fight alive!
Do not throw in the towel and wait until January 1 to get a fresh start. Rather than using that first of the year motivation to make progress on your goals, you will be doing damage control from December.
Holiday weight gain is not inevitable. Dietitian Brianna Elliott wrote an evidence-based article: “20 Tips to Help You Avoid Weight Gain During the Holiday Season.” Her tips are listed below, in italics, along with my thoughts.
1. Be active with family and friends. Activity can help to balance out overeating.
2. Snack wisely. Be conscious of your snacks. Food logging can help
3. Watch your portion sizes.
4. Practice mindful eating. Instead of multitasking be conscious about when, where and how much you are eating.
5. Get plenty of sleep. There are many resources and studies detailing why sleep is important for weight management.
6. Control your stress levels. Find your own way to reduce stress and decompress.
7. Keep meals balanced with protein.
8. Focus on fiber.
9. Cut back on taste-testing
10. Bring a healthy dish to share. Take matters into your own hands
11. Limit your dessert intake. Only eat the 9’s and 10’s. If it isn’t drool-worthy, skip it.
12. Limit liquid calories.
13. Use a smaller plate. Play mind-games with yourself. A nice full small plate looks more satisfying than the same amount, looking lonely, on a larger plate.
14. Modify your recipes.
Baking
Replace butter with applesauce, mashed banana, or pumpkin puree.
Instead of sugar, substitute low calorie stevia, erythritol, or xylitol
Add dried fruit instead of chocolate chips or candies.
Cooking
Flavor dishes with herbs and spices instead of butter.
Use cooking methods like baking, steaming, or grilling instead of frying.
Substitute low-fat or skim milk for heavy cream.
Replace cream cheese, sour cream, and mayo with Greek yogurt.
Beverages
Flavor your treats with extracts instead of butter and sugar.
Use club soda or sparkling water in place of sweetened beverages.
Flavor drinks with freshly squeezed lemon or lime rather than sugar.
Cinnamon can also add flavor to holiday-themed beverages.
In dairy-based drinks, use low-fat or skim milk in place of heavy cream.
Tune in to this year’s last podcast on December 27 for an Interview with Kendra from Drizzle Kitchen for more ideas like these.
15. Weigh yourself regularly. You may want to pick one day a week at the same time to limit daily fluctuations. If weighing makes you discouraged, don’t do it.
16. Use the buddy system. Make sure to pick the right person.
17. Avoid processed foods.
18. Plan ahead. Don’t go into a party situation starving.
19. Skip seconds. Bulk up on fruits and veggies, eat slowly and enjoy your meal
20. Draw the line. You can gain control and make the holiday your own.
The bottom line:
If you’re diligent, and you keep the fight alive, you may find that you’ve not only prevented weight gain but even lost weight during this celebratory season.
Resources
https://www.healthline.com/nutrition/tips-to-avoid-holida
