Most Americans expect to pack on the pounds in the months surrounding the holidays. Many people might guess upward of 10 pounds! Luckily, research has not found this to be true – weight gain is much more modest. However, studies have shown that most people do not lose this weight once the holidays are over. This can contribute to weight gain over time. So, are you interested in at least maintaining, if not losing, weight this holiday season? Read below for some tips!
- Stay active! Sign up for a turkey trot the morning of Thanksgiving or suggest a game of flag football. Prefer lower-intensity activities? Encourage the family to join in on an after-dinner walk.
- Fill up on vegetables and lean protein by following the “Healthy Plate”: Fill half of your plate with vegetables, one-quarter with lean protein like skinless turkey breast, and save the last quarter for “fun” foods.
- Be mindful of your drinks. Limit sugar-sweetened beverages like apple cider, sodas, and juice, and regulate your alcohol intake. Alternate alcoholic beverages with water. Alternatively, try splitting your drink in half. Enjoy half of a drink while socializing, and save the other half for dinner.
- Savor every bite! Practice being mindful and tasting each bite of food. Research suggests that the first bite of a food is the most satisfying. Keep this in mind if you are going back for seconds. Unless you are truly still hungry, the second helping is unlikely to be as satisfying as the first. Wait 20 minutes before going for seconds.
- Enjoy leftovers. That’s right: give yourself permission to enjoy leftovers, or to enjoy these foods at other times of the year. They will then lose some of their appeal and you will be less likely to over-indulge on this one day.
- Eat a healthy breakfast (lunch, and snacks). It is more difficult to practice mindful eating on an empty stomach. Furthermore, starting the Thanksgiving meal off starving may lead to overcompensating, resulting in high blood sugars and insulin levels.
- Remain hydrated. Be sure to consume plenty of water and unsweetened beverages throughout the day. Being thirsty can promote higher calorie intake as you can mistake thirst for hunger.
- Offer your help. Offering to help the host with clean-up can keep you from picking at leftover food, and also burn some extra calories!
- Be mindful of “extra bites” Try not to eat anything unless it is off of a plate. This is help prevent you from “picking” at food and taking extra, mindless bites.
Avoid all-or-nothing thinking. If you over do it, take a breather and move on. Go for a walk and get back on track at the next meal, snack, drink, or day. Remember what the holidays are all about, and enjoy time spent with loved ones.
