by Maggie Mangiel
Thanksgiving is a few days away, and right around the corner is Christmas. You just finished the last Kit Kat bar from the Halloween candy stash. You are already starting to notice that your morning battles with skinny jeans are getting longer. Last Winter, you gained about 8 lbs, the year before about 10 lbs, and you fought like hell each time to lose those stubborn pounds. You were lucky that you were able to lose them. According to the National Institute of Health, most Americans never lose the winter holiday weight. Those pounds add up year after year leading to adult obesity. So you might have wondered, like countless others, what’s the secret to avoiding those 10 Holiday Pounds? Well, sorry for bursting your bubble, there is no secret. Ok, there is one secret… or maybe two. Namely, will power and portion control. I know that it is easier said than done considering the endless temptations of holiday dishes. However, there are few rules, easy and simple 10 rules if I may add, that make implementing portion control and willpower as easy as pie (no pun intended…hahaha…ok, maybe a little bit). You can still enjoy your holiday festivities, the delicious baked goods and the sweets, without the nightmare of post-holiday weight gain. Yes, fit people get to indulge too, and so can you, but you have to do the following:
1. Limit your alcohol and sodas and quench your thirst with some H2O
Avoid drinking too much alcohol at holiday parties. Alcohol contains a lot of sugar and few of us can really control the amount consumed, and when we drink a lot, we can’t control the amount of food on our plate. If you feel out of place without a drink, sip on water or tea.
2. Never Arrive hungry
Planning ahead can help you maintain discipline in the face of temptation. Don’t go to a party on an empty stomach. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.
3. Look at the big picture
Many people forget that there’s more to a holiday party than food, like reconnecting with family and friends. Enjoy the human experience. Chatting is a great diversion, whether you’re at a small family dinner or a large party. A conversation can take your mind off the food.
4. Pace yourself
Have you ever tried telling yourself you’ll only eat during the first half hour of a party? Yea that never works, so instead, chew slowly, taste and enjoy the food. Take your time and eat throughout the night.
5. Outsmart the buffet and beat the line
When dinner is served buffet-style, use the smallest plate available and don’t stack your food; limit your helpings to a single story. Fill your plate with nutritiously dense foods like fruits and vegetables. Also get there first so you can get the food that you actually want instead of ending up with food that you don’t want and overeat out of disappointment.
6. Be picky and choosy about sweets but don’t swear them off
When it comes to dessert, be very selective. Limit your indulgences to small portions and only what is very sensual to you. If you plan on sampling several desserts, just take a little bit of each. Don’t fill your plate up with a bunch of different desserts because you will eat it all. Trust me you will.
7. Bring your own treats
Whether you’re going to a friend’s party or an office potluck, consider bringing a low-calorie treat that you know you’ll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.
8. Don’t end up eating instead of “tasting”.
If you do a lot of cooking during the holidays, crack down on all those “tastes”. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. Dare yourself not to taste the dish at all until it is served.
9. Work it off
I know our routine gets messed up during the holidays, but don’t skip your regular exercise session unless it’s impossible. Also, make a new holiday tradition such as a family walk, family game night, or playing Twister. Besides burning some extra calories, this will get everyone away from the food for a while.
10. Avoid the morning after treats
Send guests home with the leftovers. Remember, if it’s out of sight, it’s out of mind.
Bonus rule: keep calm and kick cravings. When you are craving something and you are already full, close your eyes and focus for about 30 seconds, then ask yourself why you need it. Chances are you will find out that you neither need nor want it. Happy Thanksgiving, Merry Christmas, Happy New Year, and “toodles” to gain-free holidays!!!
Maggie Mangiel of Body on Track, for War Room Sports
