If you are watching your weight during the holidays, the easiest thing to do would be to just take a vacation from the holidays, right? Well, some people that go on a holiday cruise actually end up gaining more, as vacation spirit reigns. And if you stay and celebrate, pounds may quickly pile up during the holiday eating fest. If you read our Burn 300 Calories in 30 Minutes article, you know it really comes down to simple math. 1 pound equals 3500 calories. Eat that much more and you gain one, cut down enough to add up to 3500 over a week (or a number of days) and you lose one. How can you possibly eliminate 3500 calories surrounded by all that gorgeous holiday food? Don’t despair, you can celebrate and eat your cake too! How do you do it? Here are 10 simple tips.
1. Know what you CAN eat
If you learn which foods are best for your health and will prevent weight gain, you can easily make good choices. Selections include – vegetables, fruit, berries, whole grain products, lean meats. Also, know what to avoid – fatty cheeses, sauces, cream, white flour. Practice making good choices a few months, weeks or even days before the holidays, and they will slowly get engrained in your head. Weight control is essentially about lifestyle, not a quick diet.
2. Eat in Moderation
This sounds like an obvious basic premise, yet it’s hard to follow for a lot of people. If you love a dish, it’s tempting to have more, but as you know calories add up and it’s easier to gain weight than to lose it. So instead of dieting during the holidays, which sounds like a ridiculous idea to me, why not try the holiday foods but in small portions? Think of the way the French enjoy fatty cheese, steak or bread. None of these foods are low in calories or fat, yet if you try a little bit, you are consuming a small amount of both. Using a smaller plate is very helpful. Don’t worry if it’s smaller than others, you are eating the same foods. Try a food scale to get a better idea of the food amounts. So eat in moderation but eat!
3. Drink lots of fluid
Drinking a lot of liquids (ideally water) can make you feel full. Plus, you often think you are hungry when you are actually thirsty. So before you reach for any holiday leftovers, start with a glass of water. The same goes for a holiday dinner – start with a glass of water and you will avoid overeating later.
4. Stay Active
I do subscribe to the theory that weight is relative to the calories you consume and burn. So, if you know you will consume extra calories during the holidays, try to stay more active and burn more calories. Combine 30 minutes of cardio with 30 minutes of weight training every day, focusing on weights first. Circuit training with weights will lead to more burn than staying at one machine at a time. Running will burn more calories than biking. So enjoy any exercise that you like but familiarize yourself with the ones that can generate maximum results for you.
5. Share the Joy
My favorite meals are shared with family and friends. This is the best time to do it! But instead of piling up the plate with all the delicious food on the table, consider sharing – split a potato, a corn muffin, or anything else that can be shared. It will feel more like a shared meal (because it is literally shared) and you will cut down on the amount (and calories) you eat.
6. Doggie Bags Rule
Who says you should not try your aunt’s best lasagna? Try a small amount and take the rest home. You will please your host and avoid the unnecessary weight gain. Once you bring your leftovers home, place it in the fridge immediately, so you are not tempted to have more right away. If you are still craving that lasagna, heat up a little more the next day and have some with a great piling of veggies and/or greens. Discard the rest, so not to prolong overeating for a week. It’s likely you won’t even reach for the leftovers, so eating a bit of the meal and bringing the doggie bag home is a great way to avoid holiday weight gain.
7. Eat Slowly
Did you know the average meal in the US is 11 minutes long? Hopefully, the holiday dinners will last longer but we are always so rushed! If you slow down, you can not only taste your food more and enjoy your meal more, but you will also help your body listen to its fullness level and stop eating sooner. It takes 15-20 minutes for your stomach to fill up and send the signal to your brain about it, so by slowing down you will help yourself eat more naturally. You will also avoid feeling heavy and help digestion, all the while filling up on water. There is a huge slow food movement internationally focused on enjoying food and avoiding fast food environments, so this holiday is a perfect occasion to join the movement!
8. Balance the Calorie Load
I do believe in calorie control, so this tip is directly related to it. If you happen to be tempted to overeat over the holidays and none of the above works, try consuming a smaller amount of calories the day before and after a holiday meal. Cut down 200-300 calories from those days, for example, and it will help. You are essentially balancing, or even hedging your calories. This tip works on many celebratory occasions, but remember to eat healthy, so you are not just cutting down calories but eating a nutritious meal.
9. Holidays are about Family & Friends
Remember this when you are socializing by the dinner table. You didn’t come to the holiday dinner for food (it’s a huge motivator, of course!) but you came for great company. Take time to talk to everyone around the table and share your food, while are you are at it, and you will enjoy your dinner while keeping your waist trim. More talk = less food in your mouth. Now I am not encouraging you to avoid eating, I am simply encouraging eating well in good company.
10. Bring Healthy Foods
If you are worried about eating calorie-laden or fatty foods, why not make your own dish and bring to the holiday table? Your host will surely appreciate an extra dish on the table. Ask if you could bring a side (easily made healthy) that everyone will enjoy. Check out some healthy recipes at cookinglight.com. Other guests will appreciate it if your dish turned out to be not only good to eat but good for them. Enjoy the holidays!
