The holiday season brings numerous opportunities to indulge in delicious food, and it’s no surprise that sticking to healthy eating can be a challenge. Studies show that people tend to eat more when presented with a variety of food options, and alcohol only adds to the difficulty by lowering inhibitions and interfering with portion control.
On average, people gain about 500g over the holidays, which might not seem like much. However, most won’t lose this weight after the holidays, and over time, this can lead to significant weight gain.
But here’s the good news: avoiding holiday weight gain is simple, though it does require some effort. With the right approach, you can enjoy the season without derailing your progress.
Here’s how:
1. Don’t Skip Meals
Skipping meals to save calories rarely works. When you’re hungry, you’re more likely to overeat when food is available. Stick to regular meals to prevent bingeing later on.
2. Moderate Alcohol Intake
Alcohol is packed with calories. Opt for light beers, wine spritzers, or drink water between alcoholic drinks to keep your calorie intake in check.
3. Skip Appetizers
Appetizers are often high in calories and unnecessary before a meal. Try to avoid them or opt for fresh vegetables or fruit instead.
4. Use Smaller Plates
Smaller plates help control portion sizes by giving the illusion of a fuller plate. It’s an easy way to practice portion control without feeling deprived.
5. Out of Sight, Out of Mind
Don’t linger near the food. Get your serving and then move away from the table to avoid mindless snacking.
6. Be Assertive
Don’t feel obligated to accept every offer of food or drink. Politely decline if you’re full or not hungry.
7. Leave Food on Your Plate
Stop eating once you’re satisfied. You don’t have to finish everything on your plate, even if it tastes good.
8. The Best Defense is a Good Offense
Eat a small, healthy snack before heading to a party to curb your appetite. Foods high in fiber and protein, like sliced tomatoes with balsamic vinegar or a cup of vegetable soup, are great options.
9. Make Allowances
If you know you’ll want dessert, skip the bread or reduce your portions of starches to balance your calorie intake.
10. Get Back on Track
If you overindulge, don’t panic. One meal or holiday won’t ruin your progress. Simply get back on track the next day.
Enjoy the holiday season and maintain balance with these simple strategies. Happy Holidays!
