Despite all of the scrumptious holiday food, you can enjoy without weight gain.
Even for people who have little difficulty with weight throughout the year, the holidays are a time of never-ending parties, dinners, cookies and once-a-year treats. For those of us who struggle with sugar cravings and emotional eating, this is most definitely a time of supreme challenge.
Here are some strategies that are helpful in avoiding the weight gain:
1. Craving sweets is a patterned behavior. The more you eat, the more you crave it; and the cycle is strengthened this time of year. Don’t skip meals or go to parties or dinners hungry. Eat protein and fiber at each meal and snack to keep blood sugar stable and feel satisfied longer.
2. Because you will not be controlling the party and dinner menus of others, keep your environment (home, work, what you bring to a party) filled with wholesome and nutritious foods. Always buy the foods you enjoy, not just because it’s healthy. Love what you eat.
3. Pay attention to alcohol consumption. It lowers inhibitions and leads to overeating. Keep in mind that many mixed drinks are high in sugar. Drink water before, during and after to decrease alcohol consumption and prevent dehydration.
4. Lack of sleep is linked to an increase in cortisol and weight gain. Sleep deprived people make less than optimal food choices, so aim for at least 7 hours a night. If that’s not possible, cat nap for 15-20 minutes, but not longer, or you will get into a deeper stage of sleep and not feel refreshed when you awaken.
5. If the dinner/party is at your house, keep the food off the table. Having to get up and get another serving decreases your food intake by up to 29%. Also, keep the lighting dim and music soft. Both have been shown to decrease intake by 18%, according to Brian Wansink, PhD.
6. Use smaller bowls and plates. Several studies have shown that we over-serve ourselves with larger bowls and plates, but are satisfied with the amount on the smaller ones.
7. Slow down. People who eat quickly consume up to 52% more than those who chew for at least 9 seconds, according to a study in the British Medical Journal. Eating mindfully is enjoying each bite. Take only the foods you really love, eat slowly, savoring the taste, texture, aroma and remember that it takes 20 minutes for your brain to process that your stomach is full. You can eat a massive amount of food in that time, if you are shoveling it in.
Have fun with your family and friends this holiday. Eat and drink… in moderation. If you love a special dish or treat that someone has made, ask them for the recipe, rather than gorging on it because you won’t have it again until next year. Food is a big part of the holidays, but don’t let it control you. You take charge. You can always make the food… you may not always be able to see the people. Happiest of holidays to you all!