The holidays are fast approaching. And so are those tasty, tempting holiday treats we love so much. This time of year is filled with family dinners and holiday parties all presenting opportunities to overindulged. As the season approaches, many of my clients are expressing a bit of panic about staying in control over the holidays.
“How do I avoid gaining weight?”
“How do I stay in track with my weight loss program?”
These are common questions that I’ve heard. There is no doubt that you will be faced with some difficult and tempting situations over the holidays. However, my response is “Take a break and enjoy yourself”.
It takes an extra 3500 calories to gain 1 lbs of body weight. Those calories must be eaten above and beyond what you would normally consume. For example, you consume 1800 calories per day normally. You would have to consume 5300 calories in one day to actually notice any true difference in your weight the next day.
One night won’t make much of a difference, and if it does push your weight up by a pound or two, it is likely due to water retention. You’re probably eating foods that are higher in sodium, therefore retaining more water.
Now that you have given yourself permission to enjoy your favourite holiday treats without guilt, read on for some of my quick tips and strategies on how to indulge without going completely overboard.
WHAT YOU CAN DO DURING HOLIDAY SEASONÂ
- Maintaining your weight
Do not set a weight loss goal for over the holidays. It won’t happen and it’s an unrealistic expectation. We’ll be very busy, we have no time to count the calories or stick to a rigid diet plan. The holidays are meant for celebrating with family and friends. Food is not only our fuel, but it is also comforting and makes us feel good, and it’s a way to honour tradition and custom. Set a maintenance goal, maintaining your weight over the holidays is the same as losing a couple of pounds.
- Don’t go to a party or dinner with an empty stomachÂ
Never leave for a party or holiday function hungry. Have a snack with some protein (for example: greek yogurt with fruit; hummus with whole wheat crackers or a handful of almonds) before going out so that you feel in control when you arrive. You’ll also be more mindful with you choices and the amount that you eat.
- Eat breakfastÂ
Always eat a breakfast that includes some protein. Not only there is literature to support the fact that a protein rich breakfast wards off unhealthy snacking later in the day, but eating breakfast also kick starts your metabolic rate, gives your energy and will likely set your eating day on the right track. Eating every 3-4 hours thereafter will help keep your blood sugar level stable and will help with your nutrition decision-making capabilities later on at the party or dinner.
- Indulge but don’t gorge
Choose one or two things that you really, really, really LOVE. Don’t waste your time on treats that you can get all year round. Avoid sampling a bit of everything as it will lead you to overeat.
- Portion size matters
Sample small portions of appetizers and treats for taste but don’t go overboard as you want to save room for lunch or dinner. Choose smaller size plate, look at the choices first before you start filling your plate and take only what you need to feel satisfied.
- Eat mindfully instead of mindlesslyÂ
Eat slowly and enjoy company around you. Continue to be mindful about what you are eating and how much. Take a break when you’re almost full and go to the bathroom. That way, you can give your body time to digest and re-evaluate whether you want to keep going.
- Be activeÂ
Even though you may not have time to stick to your regular exercise routine (for example: yoga class), try to do something active everyday. You can go for a walk to check out Christmas light in your neighbourhood, Christmas/New Year market, or doing quick exercise video when the kids are napping.
Aim for 30 minutes of activity per day.Â
- Damage ControlÂ
Don’t plan to restrict your food intake the next day or rest of the week. Instead, trust your body to be your guide. I often eat a bit more than usual on Christmas Day or New Year Day, but then usually end up eating less over the next couple of days, as the same time meeting all my food groups. I don’t restrict myself, but rather listen to my natural hunger cues and honour them. Tune in to your internal hunger cues, you’ll eat the appropriate amount for you and it will all even out over the week.
BOTTOM LINE
The holiday season lasts about 2 weeks. There are 52 weeks in a year. This is only 3.8% of the year. So, please…enjoy your treats !! However, this doesn’t mean that you should binge on cookies or sweets for two weeks. It means that you should allow yourself to enjoy the holiday treats that you truly love without feeling guilty. Continue tracking your eating and activity level over the holiday season to help you stay on track.
Happy Holidays !
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