you know that eating just one extra cookie every day during the holiday
season could cause you to gain one pound? That may not sound like much, but
10 years from now you would weigh ten pounds more than you do right now --
that is, if you keep the rest of your diet the same, and that is
asking a lot during the holiday season. Many people gain four to five pounds
this time of year because of the temptation of delicious treats and
holiday season is a time filled with parties, family gatherings and lots of
food, but with a little help, you can keep from eating too much during the
holidays. If you continue to eat a healthy and nutritious diet, you will
feel better and have more energy to enjoy the season.
Don't Skip Meals
people believe that if they skip breakfast or lunch, they can save up all of
those calories for the holiday party that night. That sounds like a good
idea, but skipping meals can make you crabby, tired and maybe even leave you
with a headache that just might ruin your evening festivities. Plus, when
you are really hungry and surrounded by high-calorie holiday treats, you may
very easily turn into a raving eating-machine and consume many more calories
than the ones you skipped earlier in the day.
skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk
for breakfast, a mid-morning snack of raisins and nuts, followed by a
healthy lunch with a big salad or a sandwich made with whole grain bread
will keep your body and your brain fueled throughout the day.
Eat High-Fiber Foods Before the Party
you have a party to attend, snack on some fiber-filled foods just before you
go. Fiber helps you to feel full, and if you aren't feeling so hungry, you
might not eat so much at the party. Choose foods like low-calorie
vegetables, a small salad, a piece of fresh fruit, or a small bowl of
Eat Small Amounts of the Foods You Love
one wants to feel deprived, so go ahead and take a small piece of pie or one
cookie -- but not both. Look over the buffet or the serving table, and pick
out one thing that you really would love to enjoy. The rest of your plate
can be filled with healthy vegetables and fruits, whole grain crackers,
cheese and lean meats.
Don't Hang Around the Buffet
isn't easy to resist the delicious foods you find on a buffet at a party, so
get away from the table. Choose your foods and your drink and move to a
different part of the room. As they say, out of sight, out of mind. At the
very least you will have to think about what you are doing before filling
your plate again and again.
friends and family gather at a meal, the food is usually piled high on most
everyone's plate. You wolf down the first plate and pick out more of your
favorites to gobble down as second helpings.
down. It takes a few minutes for your brain to realize your stomach is
getting full, and you can eat a lot of extra food in those few minutes. You
don't need a giant mound of food, so place small portions on your plate. Set
your fork down between bites and sip some water. Relax and enjoy the flavor
of each mouthful. Chew each bite thoroughly before you swallow. Savor each
moment with your friends, your family and this wonderful food, but remember
it is a meal, not a race to see who can eat the fastest.
Drink Plenty of Water
people believe that mild dehydration may feel like hunger, and the best way
to avoid becoming dehydrated to drink plenty of water. You can also use
water to slow down your eating by taking a sip or two between bites. Have a
glass or two of water before you start drinking alcoholic beverages, and
have one in between drinks to slow down your alcohol consumption as well.
(Not only can cocktails be high in calories, but overindulging in alcohol
can lower your awareness of how much you're eating.)
Keep Healthy Snacks at Work
some healthy snacks on hand when coworkers start bringing in holiday treats.
These treats are always tasty but rarely healthy. Snack on nuts, raisins,
fresh fruit or energy bars instead so that your snack calories provide you
with good nutrition. If you are going to indulge in a holiday goody, make
sure it's not an everyday add-on.
is a great way to control your weight, your blood pressure and exercise adds
to your good health by reducing stress and keeping your muscles and bones in
good shape. Although the holidays are a hectic time, keep your exercise
routines going to help ensure that the occasional treat won't land
permanently on your thighs or belly. Even if you are so busy that you have
to cut your workout time in half, continuing to work out keeps you in the
exercise habit. Once you quit your exercise routine, it can be very
difficult to start up again -- nevermind the weight you can gain from taking
Decide What to Buy Before You Go Into That Shop
know how tempting it is to walk into a coffee or candy shop. That temptation
seems to double itself during the holiday season. You may think you are
going into the coffee shop for a cup of coffee, but when you see that
delicious mocha with whipped cream and peppermint sprinkles, you suddenly
decide you need that one instead.
you go into a coffee shop, decide what you want before you go in and stick
to it. I know that huge glazed doughnut in the pastry case looks so good and
tastes so sweet, but it also adds a lot of calories and sugar that you don't
need. Just order your coffee and get out of there -- fast. Same thing goes
for the candy shop. Do you really want a small square of dark chocolate?
That's fine, just go into the shop, buy one and enjoy it. Don't go in and
buy three truffles, a peanut butter cup and two caramel and pecan turtles.
Don't Beat Yourself Up, Just Get Back to Healthy Eating
is difficult to avoid overeating during the holidays. If you do slip up now
and then, don't beat yourself up for it. Be good to yourself. Remember that
maintaining a healthy diet throughout the holidays takes practice. Forgive
yourself and make sure your next meal or snack is a healthy one.