The Holiday season always presents us with challenges on how not to gain weight. The conventional thinking was that many people would gain between 5 to 8 pounds during the season of parties and festivities. A more realistic number is about 3 pounds. But if you eat wisely during the season you can still enjoy the parties and come away without gaining any weight. Although this article focuses on the Holiday Season, these steps can be applied throughout the year.
Here are ten tips that may help to off set those additional calories you may take in during the Holidays.
1. Physical activity will help to compensate for those extra calories you'll consume. The recommendation is 30 minutes of exercise per day. This could be a simple as a 30-minute walk or more if time allows. In addition to burning calories, exercise helps to relieve stress that comes with the Holiday Season.
2. Water, water everywhere but enough we do not drink. Drinking a little bit throughout the day is a great way to keep your body hydrated. Many people drink no water and most don't drink enough. The recommended daily amount is 8 8-ounce glasses per day. Water acts as a shock absorber and joint lubricant. It also helps to transport nutrients, eliminate waste, and works in regulating body temperature. Even better, water has no fat, no calories and cholesterol.
3. When you're at that Holiday party and there are tables of delicious food laid out, be selective on what you eat. Don't waste precious calories on stuff that you can get everyday like chips or crackers. Instead 'spend' your calories on the really good stuff that you like and don't eat that often.
4 Bundle flavors. Although variety might be the spice of life it can also lead to overeating. Group similar flavors together, for example, put only salty or meaty foods on your plate at once. You'll get bored of that specific flavor quicker and feel satisfied with fewer calories.
5) Cut back on those portions. Make one visit to the buffet table and try to keep your portions small. Take that smallest plate possible and pile on greens and other tasty veggies first, leaving just a little room for those high-calorie treats like sweets and cheeses. Before you go to the party eat small lower-calorie meals so you can save your calorie quota for the party. Make sure, however, that you don't starve yourself and end up overeating.
6) Step away from the buffet table. If you're standing next to the chips and dips you may end up eating more than you realize. Once you've filled your plate move away so you won't be tempted to add just one more piece of food.
7) Alcohol can hit you with a 'one, two punch' during the holidays. First it weakens your resistance when it comes to food and second, alcohol is high in calories that can add up quickly. Furthermore, alcohol tends to stimulate your appetite. Drink a glass of water between cocktails. It will also help you to feel full.
8) "I'm going to get everything I paid for"- Don't feel as if you have to join the clean plate club just because you paid for it or that this is your last meal for a week. If you find that you've had enough and there's still food on your plate ask for a take-home container. Restaurants, in particular tend to serve portions that are two to three times more than you need or should eat. Instead of the usual starch selections choose a double serving of veggies. Stop eating as soon as you start to feel full. There is a delay between when you have had enough to eat and when the brain sends you the message.
9) Zen Yourself - The Holiday Season is a stressful time of year. Keep your expectations manageable. Take extra steps to organize your time and make a to-do list. If you prioritize the important tasks and work your list accordingly, it won't feel as overwhelming. Be realistic about what you can and cannot do and don't forget to take time to relax.
10) Don't fall into the trap where you've eaten more than you planned so you throw in the towel and eat even more. It's better to learn from the experience and next time start with a salad and conversation. Remove yourself from the ground zero buffet table and start over. The next time starts today.
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