My Top 10 Tips to Avoid Holiday Weight Gain
It’s a tricky time of year. There is extra food and goodies everywhere you look. Parties abound with family, friends and co-workers. These special occasions seem to all be centered around food and drink. But just because we have more going on doesn’t mean we have to put on extra weight. Did you know that most Americans gain 5-10 pounds during this time period? I am here to tell you it can be avoided.
I have put together my top 10 tips to avoid weight gain over the holidays. They are tried and true so I know they will be helpful. Put these things into practice and I guarantee you will be far less likely to gain unwanted weight.
1- Stand up for yourself. Don’t let other people talk you into food or allow you to feel guilty because you didn’t try something or clean your plate. You are not responsible for making other people feel a certain way based on what you put into your body. It is not your job to become a human garbage disposal so that someone will feel good or appreciated. Besides, it doesn’t work anyway. You can’t control another persons emotions.
2- Practice Push-Aways. This is the absolute best exercise you can do. When you are just barely starting to get full, PUSH AWAY your plate. The brain takes a while to catch up to your stomach being full. So, stop eating way before you think you are full.
3- Stick with your normal routine and stay as consistent as possible. If you normally workout 4 days a week, don’t let that slip. Now is not the time to cancel on your trainer. If you normally make clean healthy choices around food, don’t throw in the towel just because we are in the holiday season.
4- Drink a protein shake or eat a protein bar before you hit a party. This will help you avoid pigging out on all of the tempting food. Think about most holiday appetizers. They are likely loaded with carbs and fat. Having protein ahead of time will help you feel full longer. It will also help stabilize your blood sugar which will reduce unwanted cravings.
5- Choose your sugary drinks carefully. Think of all of the extra calories you have the potential to consume just in liquid: eggnog, hot chocolate, holiday punch, peppermint martinis, the list goes on. Limit yourself to indulging in these sparingly.
6- Don’t graze the buffet. The problem with buffets is that we often pick a little at a time repeatedly throughout the evening until we have eaten far more than we realize. I suggest filling one plate with the things you truly want and enjoy them. Then, only go back for more after you intentionally determine you are still hungry.
7- Keep track of your hydration. When we have a busy schedule and are running around more than normal, it is easy to forget to drink enough water. Dehydration is often disguised as hunger, so we then tend to overeat. Make sure you are drinking enough water. If you are away from home, keep a big jug in your car so you have it on you at all times.
8- Pick one dessert, not three. If there are several desserts to choose from and you can’t resist, pick one that you would enjoy the most. You do not need to try one of everything. If someone is pressuring you, go back to tip #1.
9- Decide ahead of time the meals you are going to “cheat” on during the holiday season. This number should be less than 5.
10- Eat with intention. It can be very helpful to eat foods in a certain order. I recommend doubling down on the protein source and eating it along with your veggies first. This will help decrease your feelings of hunger. After that, enjoy your carbohydrates but you don’t need them in excess. Pick between bread or dessert. You don’t need both.
If you can put these 10 tips into practice, you will be more likely to avoid the typical weight gain that so many individuals experience during this time period. And, you can finally make a New Years resolution that isn’t about losing weight.
You can also use these tips to navigate weight management during other periods of the year. Need more help? I am a Certified Life Coach and Weight Management Specialist. Click here to contact me. I would love to chat.
