Holiday Tips on Avoiding Weight Gain

During the holidays, some of us overindulge in holiday goodies and gain unwanted, extra weight. While many people eagerly wait for this time of year, others are terrified of losing the weight battle and eating too many sugary and fattening foods. In anticipation of the holidays, it might be helpful to set realistic goals and adopt a plan ahead of time. For example, a goal to maintain weight, rather than to lose weight, may be more practical. If you are one who dreads what the holidays might do to your diet, here are a few tips:

• Just like grocery shopping, never attend a holiday party on an empty stomach. If you know that you will be tempted by a display of rich foods or gourmet desserts, eat a filling but healthy snack before leaving your home. It can take 20 minutes or more for your brain to acknowledge fullness, so mingle with guests for a bit before heading back to the buffet line or to the dessert table. Allow your stomach enough time to send fullness signals to your brain.
• Don’t skip meals during the holidays to save calories. Instead, try eating "child-sized” portions and use appetizer plates. By eating smaller amounts, you are controlling and minimizing your calorie intake.
• Instead of snacking on cookies and sugary or high-fat treats, try eating fresh vegetables. They can be delicious and satisfying. Keeping veggies cut up and easily accessible make it just as convenient (and therefore more likely) to grab a carrot rather than a cracker.
• If you are joining a potluck party, bring a healthy and delicious low-calorie dish so that you will have at least one dish you can eat with confidence.
• Limiting alcohol consumption is another great way to control holiday weight gain. Alcohol lowers inhibitions making it more likely that you will forget about your nutrition plan and overindulge. Plus, alcoholic beverages are very high in calories. Trade your drink for a glass of sparkling water with a twist of lemon or lime.
• Parking your car a block or two away from events and/or using stairs will help you incorporate some exercise into your activities. Better yet, stick to your regular exercise routine if you already have one. The holidays bring extra commitments to family and friends but remembering to take care of yourself is also important.
• Be kind to yourself and remember that it is okay if you slip up a bit! Don’t allow one bout of overeating to make you feel like a failure. Use the experience to make better choices the next day, with moderation as the primary goal.

The holidays present wonderful opportunities to spend time with friends and family. At parties and gatherings, focus on the people and initiate pleasant conversation and activities. While passing on some of the special food may be difficult, you might not feel like you are missing out if you substitute the food treats with meaningful interactions that create lasting memories.

Here are a few websites with recipe ideas that can help you get started on a list for this year’s holiday meal menu:

http://www.foodnetwork.com/holiday-central-healthy-tips/package/index.html

http://www.eatingwell.com/recipes_menus/collections/holiday_collection_1

http://www.mayoclinic.com/health/holiday-recipes/NU00645

http://www.delish.com/recipes/cooking-recipes/healthy-christmas-holiday-kashi-recipes

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