MAINTAIN DURING THE HOLIDAYS
As holiday season approaches, the extra calories that follow are lurking right around the corner. Between the gravies, the pies, the poultry, the cookies, and so much more it becomes difficult to stay away from. All these good foods add up and you may find yourself gaining a pound or two by New Year’s Day.
MAINTAIN, NO GAIN
You may wonder what the harm in a little weight gain is over the holidays, especially when it may be a pound or two. Well, over time, this could be an issue. Researchers at the National Institutes of Health state most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.
Don’t let the research get you down and blue…there is a way to combat the extra weight gain and it is possible to enjoy the holiday goodies without putting on a single pound. The key is portion control. The amount of food you eat will determine the amount of weight you gain or don’t gain. It is not easy to stay in control of portions when the temptations are endless but try out some of these tips to help avoid overindulging.
THE PLAN
1. Never Arrive Hungry
Planning ahead can help you stay more disciplined when faced with temptations. Do not go to a holiday gathering hungry. This is setting yourself up for failure. Rather, have a nutritious snack beforehand and drink a tall glass of water if you do find yourself a bit hungry.
2. Divert your attention
There is more to a holiday party than food. When at a gathering try to focus on the company or dancing rather than patrolling the buffet or appetizer table.
3. Pace Yourself
Eat or munch on small portions and try to avoid cramming your mouth with food. Enjoy and savor each bite by chewing slowly.
4. Outsmart the Buffet
When going through the buffet line or served family dinner style, avoid pilling your plate high with food. If you have an option, use a smaller plate and limit your helpings to a single serving. Learn to enjoy the food you are eating rather than the amount. Also, go for the most nutritious foods. Fruits, vegetables, and seafood are great options.
5. Limit Sauces and Dips
Sauces and dips can pack on the calories. Try to limit your dressings, dips, and sauces to no more than a spoonful.
6. Limit Alcohol
Try to avoid drinking too much alcohol at holiday parties. Alcohol does contain calories but also the more you drink, the less control you have over what you eat.
7. Be Choosy
This is very true for sweets and desserts. Limit your indulgences to small portions and only what really appeases you. Some people can control themselves by only having one bite from a few desserts where others may only be able to have enough control to eat a single serving of dessert. Ultimately, you have to discover the method of control that works best for you.
8. Bring your own Treats
Bring a low-calorie option that you know you will enjoy just in case if there are no other lower calorie options. Also, consider bringing a low-calorie, less-fattening dessert as well.
9. Limit “Tastes” while Cooking
If you are doing a lot of the cooking over the holidays, try to limit the amount of tastes during the process. This may cause you to overindulge or lose your appetite before the meal even begins. When tasting, just go for a little bit to control the amount you are eating.
10. Walk it Off
Get the family off of the couch and move. Take the family dog out for a quick stroll. Walking before and/or after a meal not only gets you moving and burning calories but also takes you away from the food which decreases the risk of you over-indulging.
Dishin’ Out Healthy – Health Educator: Nichelle
Cooking with love provides food for the soul.
