Happy Thanksgiving, everybody!
We’ve all heard that the average American gains 5 pounds over the winter holidays. I haven’t been able to corroborate this statistic, and it certainly has been questioned by scientists (which is good because those 5 pounds can translate into significant health risk), but regardless, the fact is that we are subject to more temptation than usual around the holidays. Even without the “normal” traveling, entertaining, and big gatherings thanks to the pandemic, it’s still quite challenging to stick to our healthy eating plan, and especially difficult for those of us on a weight loss track. Treats abound, and missing our usual traditions, visits, and customs can lead to eating out of sadness or stress. To add insult to injury, it’s cold out there for many of us. The tendency to stay inside, cozied up with comfort food -- while passing on the workout -- is a real one.
But there are several ways to avoid falling victim to “slipping” this holiday season. Read on and commit to at least 8 of these tried-and-true strategies.
1. Breakfast matters
Every day, eat a high-fiber breakfast such as whole grain cereal with fresh fruit. This will help keep your blood sugar level steady during the morning, keep you satisfied until lunch, and provide important nutrients.
2. Don’t forget the plants
Strive for at least 5 different fruits and vegetables a day. Not only will these keep your appetite in check and your weight down, but their natural antioxidants fight against cancer and heart disease.
3. Hydrate, hydrate, hydrate
Drink plenty of water throughout the day. It will keep you hydrated, ward off hunger, and may even boost your immune system. 8 glasses (64 fl oz, or half gallon) a day is a reasonable goal for most people.
4. practice mindfulness
At your social-distanced parties and gatherings, be mindful of what you’re consuming, as it’s easy to get caught up in socializing and overeat/overdrink. Set limits in advance on how much you will consume of wine/beer, hors d'oeuvres, sweets, etc., and stick to those limits. You’ll thank yourself in the morning.
5. Get your zzz’s
Get enough sleep. As busy as you are, if you allow yourself to become sleep deprived, you will become more susceptible to stress, overeating, and illness.
6. get moving
Make time (and mark it on your calendar as an appointment!) for physical activity at least 3 times a week for 20 minutes. Exercise is great for relieving holiday stress and for keeping your metabolism humming. It also tends to help you stick to our healthy eating plan. If the weather is too brisk for your taste, try an online exercise video, stretching, calisthenics, or exercise equipment you may have in the house. You can even use cans of pumpkin as free weights!
7. nip stress in the bud
Identify what causes you the most stress, and seek practical solutions. For example, if crowds and long lines at the store drive you crazy, especially when social distancing rules are not honored, do your shopping online, or go to the stores during non-peak hours.
8. take care of #1
Set aside time for YOU. Make sure you allow yourself at least a few minutes each day to relax, unwind, take deep, slow breaths, and rejuvenate your spirits.
9. Maintenance is okay
Don’t set your expectations too high for weight loss, given the challenges that accompany the holidays. Set a goal to maintain your weight. If you exceed your goal and lose unwanted pounds, all the better.
10. take control
Snack wisely. Prepare for upcoming indulgences by eating a healthy snack based on fruits and vegetables a few hours before. You will be less likely to overeat and will empower yourself to resist temptation.
11. reward yourself
Stay motivated with monthly non-food rewards that will encourage you to stick to your healthy plan. Think new running shoes or workout clothes, a fancy blender, a a fitness book or video, even a scented candle to light when you’re stretching or meditating.
12. focus on the people
Minimize social eating. It’s easy to eat beyond your full-point when food is available and eating is part of the entertainment.
13. diy food
Get cooking. Seek out healthful, plant-forward holiday recipes online, and share with your guests and/or family and/or neighbors.
14. beverage sense
Think your drink. Limit alcohol and sweetened beverages, and if you do indulge, keep it in check by drinking a glass of water between.
15. environment matters
Find your safety zone. Spend time away from the kitchen or the food table, if you tend to nosh. Out of sight, out of mind!
16. start small
Be mindful of your portion sizes. Do not cover your plate completely with food. You might find you’re satisfied and far less food than you thought.
17. no need to finish it all
Drop out of the “clean plate club.” Leave a few bites behind, especially if you are eating something you do not really care for. Pick your passion, and skip the stuff that you don’t absolutely love—it’s not worth it!
18. You’re only human
Don’t despair if you “slip.” Overeating one day is not going to make or break your long-term, healthy eating plan.
19. have your cake and eat it too
Seek out healthier versions of favorite treats. For example, a cup of eggnog with an ounce of rum packs in over 500 calories (about a quarter of your energy needs for the day), but a healthier, homemade or plant-based eggnog has half the calories or less.
20. be prepared
Before you head to or host your next holiday gathering, take a minute to formulate a plan. Ask yourself the following questions:
-What do I plan on eating?
- What foods might/will be available?
- What foods or beverages do I really want to enjoy?
-Which trigger foods do I find especially tempting, and how can I fit them into my goals?
Wishing you and your loved ones a safe and healthy holiday season! Cheers!
