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How to Avoid Holiday Weight
Gain:
10 Tips for Preventing
Extra Pounds during the Upcoming Holiday Season
For those of us who have
been trying to eat healthy or trim off some excess weight, the
holiday
season is a precarious time of year. After making it a point to
eat
nutritious and healthful foods for the last several months, the looming specter of office parties, traditional holiday meals, and a never-ending
supply of treats can spell doom for even the most dedicated dieter.
But don’t be discouraged; before you throw in the towel and surrender your
diet to the temptation of Grandma’s shortbread cookies, loads of
roast beef
and turkey, and the holiday donuts your cubicle mate insists on bringing to
work, keep the following pointers in mind. With a little bit of willpower
and some planning, you can enjoy the season without packing on
unwanted
pounds.
1. Look for the healthiest alternatives.
Whenever you are doing the cooking or baking, choose healthy and
low-cal
alternatives; use dark chocolate instead of milk
chocolate, eliminate some
of the sugar from recipes, and use full-flavored seasonings rather than
butter or oil. Substitute low-fat broth for butter and cream in mashed
potatoes, or go for baked potatoes instead.
When you eat out, allow yourself to indulge in small amounts of your
favorite holiday treats, but don’t fill up on them. Snack on fresh
fruits
and raw vegetables with low-fat dressing, or grab a handful of
nuts.
Substitute cranberry sauce, mustard, or fresh salsa for gravy, and avoid
dishes prepared with cream sauces or cheese.
2. Use a smaller plate.
This might sound overly simple, but it actually works. If you choose a
salad
or dessert plate, rather than a dinner plate, you can fill it up with
smaller portions. Your eyes will see a full plate and trick your stomach
into thinking you have more food than you really do, so you do not feel like
you are depriving yourself.
3. Drink plenty of water.
Drinking a full glass of water before a meal helps you to feel full and
prevents overeating. Enjoy water while you eat, as well –
soft drinks add a
significant number of calories to your meal without providing any
healthy
nutrients.
4. Don’t skip meals.
Instead of fasting all day before the big party, eat sensible, healthy
meals. When you get to the party, you will be less tempted to gorge yourself
on unhealthy foods. Fill up with fruits, vegetables and
whole grains, and
avoid items with a high percentage of animal fat.
5. Stand clear of the buffet.
While attending holiday parties, select a snack or two, then engage in a
conversation with people who are not standing right next to the buffet
table. Your attention will be focused on the conversation, and you will not
be in a position to continue noshing while you
socialize.
6. Wait five minutes before reaching for seconds.
No matter how good your mom’s meatballs taste,
stop eating after the first
helping. Wait at least five minutes before you grab the serving bowl again,
even if you still feel hungry; it takes several minutes for your stomach to
send the message to your brain that it is full. Spend the time catching up
with friends and loved ones at the table.
7. Go easy on the alcohol.
Holiday parties give us lots of chances to imbibe, and there is more than
one reason to take it slow. Besides causing that post-party hangover, too
much booze can wreak havoc on your
waistline. When you do take a nip or two,
stick to red wine, light
beers, or cocktails without lots of
added sugar or
cream. Skip on the eggnog, and don’t have more than two drinks per day.
8. Brush your teeth.
You heard right. As strange as it may sound, brushing right after a meal can
put an immediate end to any desire to snack on leftovers. Before you head to
the kitchen for cleanup, or sit down for an after-dinner drink and
accompanying munchies, make a pit-stop to the bathroom and brush up.
9. Stick to your regular exercise routine.
Exercise keeps your metabolism running smoothly and helps you cope if you do
overindulge just a bit. Grab a friend or the
dog and get outside for a
brisk
walk, or hit the gym for a break from the holiday hustle and bustle. Staying
on track during the holidays also means you don’t have to struggle to return
to your exercise schedule once the season is over.
10. Take some time to de-stress.
The stress of trying to get everything done to make the holiday season
special can take a toll on your diet and lead to
overeating. Take some time
every day to engage in a relaxing activity, away from the rush and noise.
You will enjoy the festivities more and feel less compelled to hit the
cookie jar.
The Brain Science Behind Our New Years
Resolution
Avoiding the Holiday Binging Periods
During Vacations
You must seek approval from your doctor
before starting any new diet.
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