10 Practical and Easy Holiday Eating Tips
Holidays create a "perfect storm" for eating way too much.
They combine some of the worst cues and triggers for overeating: family drama, too much food, tradition and ritual, stress eating, and the attitude of “why not – it’s the holidays.”
All too frequently the default then becomes: “I’ll start my diet in the New Year.”
Do you really want to count calories on a holiday?
No way.
Holiday food is special and holiday traditions and rituals are hallmarks we count on.
When you do deprive yourself of those cherished foods, more often than not you end up finding yourself standing in front of an open fridge rummaging for leftovers because you still feel the sting from the stare down you had with your favorite foods earlier in the day.
What’s your game plan?
On a holiday you know you’ll eat a bit more – or maybe a bit more than a bit more – than on a typical day. Balance it out by allowing for a range of calories during the holiday and the days surrounding it.
To maintain your weight, the calories you eat should closely approximate the calories you burn, so compensate by eating a little lighter the days before and after (and maybe adding in some extra activity).
1. Prioritize. Make a deal with yourself: if there are some foods that you absolutely adore, guess what? You can have them. But only if you stay away from those bad-for-you foods that you only eat because they’re there. That means if you love sweets, don’t waste your calories on fried food or sugary cocktails, just eat a healthy dinner and then have the brownie you’ve been dying for. If French Fries are your thing, have them! But skip dessert. This way you won’t feel deprived, but are also less tempted to overindulge.
2. Keep yourself honest. Make sure you’re not fooling yourself about your food intake by tracking what you put in your mouth. Try writing down everything (absolutely everything!) that you eat or drink in a notebook or on your phone, or try one of the many calorie-tracking apps, like MyFitnessPal or MealSnap. Don’t obsess over the numbers; rather, use this raw data as a reality check and then adjust your fitness and nutrition plans accordingly.
3. Embrace “old man” drinks. Scotch on the rocks, a snifter of brandy, hot toddies. These rich and flavorful drinks will warm you from the inside out, and their bold intensity (no juices or mixers!) means you’ll have to sip, savor and go slow. Perfect for cozy winter gatherings, 1oz of these distinguished amber liquors will only cost you around 80 calories.
4. Prioritize sleep. People who are under-rested tend to feel hungrier and crave more carbs and sugars. So do yourself a favor and get some sleep — you’ve already got enough cards stacked against your diet this holiday season. Plus, you’ll have the extra energy to hit the gym!
5. Enlist daily motivation. It can be hard to remember why on earth you’re not having a second helping, and in those moments you need something to look at. Keep something in your wallet or phone that will remind you to be responsible. A picture of you in your bikini, a list of your goals, a screen shot of your dream wedding dress, or a quote that inspires you. Pull out your handheld motivation anytime you need a reminder!
6. Make eating a production. Don’t eat standing. Sit down to eat, no exceptions. And eat off a plate, not just a cocktail napkin. Better yet, eat off of a plate with a fork and knife. Make your food take a little work and a little time, and you’ll be far less likely to mindlessly consume unnecessary calories.
7. Fill your plate with 2/3 vegetables. This does not include potatoes, and it shouldn’t include corn either. Aim for this ratio at every meal, and you’ll get loads of nutrient-dense and fiber-rich veggies, which help keep you full, keep you regular, and keep you from reaching for bread. The remaining third of your plate should have high-quality fats and lean protein.
9. Have a conversation. It’s hard to shove food in your mouth when you’re talking. Hold a glass in your hand, even if it has water or seltzer in it, and a napkin in the other. It’s hard to nibble and nosh when your hands are full.
10. Get rid of leftovers. Leftover stuffing has defeated the best-laid plans.
What If You Ate Everything In Sight?
The danger is letting it stretch into days or weeks.
That’s when your waistline starts expanding and the pound you gained this year stays there and gets joined by another the following year.
Remember to enjoy the holidays and the traditions that are important to you. Be thankful and joyous. Isn’t that the point?
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