Let’s be honest – food plays a central and pivotal role, a “make or break” part in all holidays, celebrations, special & social occasions, family gatherings, and most cultural traditions. Due to this emphasis we place on our meals at this time of year (mostly between Thanksgiving and the New Year), many will gain a little (or a lot) of weight. What or who’s to blame for this unwanted and unwelcome (perhaps annual) present? Perhaps it’s all the mouth-watering and eye-catching sweets and goodies available during the holiday season – or perhaps it’s the the social pressure from family, friends, and co-workers to partake in the overeating and over-indulging (team mentality!) As I’ve alluded to in past posts, my belief is that it’s the increased emotional eating – whether it be from holiday stress or holiday joy, or due to the momentary complacency (toward eating and physical activity) in anticipation for the “new diet and exercise plan” you’re strictly implementing come January 1st. Regardless of any of the real reasons, it is not necessary to avoid holiday festivities in an attempt to maintain your weight. Consider these 10 tips for fully and mindfully enjoying all the festive goodies this holiday season has to offer, without the fear or guilt!

• Focus on weight maintenance versus weight loss during the holidays, and in periods of high-stress. If you are currently overweight and want to shed some pounds, this is definitely not the time to do it. As you know, maintenance of your present weight (for us all) is a big enough challenge during the holiday season – don’t set yourself up for failure (and accompanying additional guilt and emotional stress) by making unrealistic goals for yourself.
• Eat a light snack before going to holiday parties. No, despite what you might think – it’s really not a good idea to arrive at a party or the family dinner starved or on an empty stomach, anticipating the big meal. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods. Try eating a piece of fruit, a small carton of yogurt, or a string cheese before you go – anything to curb that ravenous hunger!
• Make a mental pre-meal plan for every holiday gathering. Think about where you will be, who you will be with, what foods will be available, what foods are really special to you (that you really want to eat) versus those that you could probably do without, as well as what your personal emotional triggers and buttons are that push you to overeat and how you can avoid or minimize them. Once you’ve thought about all of these things, at least briefly before each occasion begins, make a definite personal plan of action. It’s much easier to deal with a difficult social eating situation if you’ve already successfully planned for it!
• Take steps to avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, we tend to eat (or keep eating) beyond our body’s physical hunger simply because food is there and eating (like smoking/drinking) is a social thing. Instead, drink a full glass of water (8 oz.) 20 or so minutes before you know you’re going to be in a position to eat. Consciously make one plate of the foods you really want, and watch your portion sizes. Eat it slowly, and enjoy and savour every last bite. Once you’re done – wait 20 minutes for it to set in. If you’re still hungry after that, pop a mint or stick of gum in your mouth. Get a tall glass of water and sip on it throughout the night, or position yourself away from the buffet table or food trays to keep yourself from overeating.
• Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet mixed drinks, white & dessert wines contain 150-450 calories per glass – not to mention those in regular sodas, full-fruit punches, and egg nog! By contrast, water is calorie-free (I definitely do not recommend diet sodas – due to the chemical additives and corresponding health concerns.) If you choose to drink, select red or dry wines, cider, clear & straight spirits over ice, and light beers; use non-alcoholic mixers such as water with lemon, unsweetened cranberry, or other diluted fruit juices. Whenever possible, limit your intake to 1-2 alcoholic drinks per event. Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.

Happy Holiday Eating!

Stephanie

xoxo