As we enter the holiday season, it is not uncommon to toss our attempts at healthy eating aside. According to research, about ½ of Americans will give in to the temptation of holiday food. Don’t be that statistic. With some easy guidelines, you can avoid holiday weight gain.
- Be active with family and friends: Get up and move. Any kind of physical activity can help take your mind off food.
- Snack wisely: During the holiday season, unhealthy snacks like cookies and other goodies tend to be readily available. Have fruit and veggies ready and waiting.
- Watch your portion sizes: When the holidays arrive, it can be easy to overload your plate. Watch portion sizes, read food labels, and refer to recommended serving sizes listed on recipes.
- Practice mindful eating: People are often in a rush during the holiday season, which frequently leads to multitasking during meals. Try to eat slowly to recognize your body’s fullness signals to consume fewer calories.
- Get plenty of sleep: Individuals who do not sleep enough tend to be hungrier, consume more calories, and exercise less. Inadequate sleep has also been linked to alterations in the circadian rhythm and a slower metabolism.
- Control your stress levels: Stressed individuals commonly have high levels of cortisol, a hormone that has been linked to greater food intake and weight gain. Additionally, a stressful lifestyle can contribute to food cravings and poor dietary habits.
- Keep meals balanced with protein: For balance and satisfaction, try to include some protein with every meal. This Black Bean Quinoa Salad is a perfect side or a protein-rich main dish. This Mexican inspired recipe is also perfect for a vegetarian taco filling.
- Focus on fiber: Fiber can induce fullness, helping to reduce total intake. Enjoy this Sweet Potato, Kale, and Farro Salad with 5 grams of fiber per serving.
- Cut back on taste-testing: When cooking and baking during the holiday season, taste testing can easily contribute to weight gain. Unfortunately, cookie crumbs do count!
- Bring a healthy dish to share: For “safe” food options, bring a healthy dish to share, like this Mixed Vegetable Casserole. Made with eggplant, squash and portobello mushrooms, this healthy side complements any chicken, fish, or meat dish.
- Limit your dessert intake: Dessert is everywhere during the holiday season. Instead of eating every treat in sight, just focus on your favorites and ditch the rest.
- Limit liquid calories: During the holidays, alcohol, soda, and other calorie-rich beverages can contribute a significant amount of sugar and empty calories to your diet. Additionally, alcohol consumption is often linked to increased appetite and is a risk factor for weight gain.
- Use a smaller plate: Dinner parties and potlucks are common during the holiday season. To cut back on intake, eat from a smaller plate when this is an option.
- Modify your recipes: High-calorie homemade goods are a primary cause of weight gain during the holidays. Try these low-carb Zucchini Lasagna Roll-Ups for a healthy modification of the traditional version.
- Weigh yourself regularly: Stepping on the scale regularly during the holidays can remind you of your weight goals, allowing you to act sooner rather than later.
- Use the buddy system: Many people report success with their weight goals when they have a partner to keep them in check.
- Avoid processed foods: Processed holiday foods, while quick and easy, often contain excess sugar and unhealthy fats that take a toll on your weight.
- Plan ahead: Planning ahead can go a long way towards preventing holiday weight gain.
- Skip seconds: Holiday meals can be large with multiple food options. Focus on those foods that are special. And, if you want seconds, “doggie bags” are a perfect option.
- Draw the line: During the holidays many people have an “I’ll start tomorrow” mentality. It is important to enjoy the season and all the holiday foods . . . just not all on the same day!
The bottom line: While staying on top of your nutrition goals can feel daunting during the holiday season, combining a few of the above tips and tricks can help keep you healthy and happy during this time of year.
