The holidays can be a real challenge for you weight and healthy eating. These tips will help you avoid the holiday weight gain so you can better enjoy the season.
1. Eat mindfully Pay attention to the details by engaging all or your senses. Notice the sight, color, aromas, textures, sounds, flavors and presentation of your meal. Eat without distraction; make eating enjoyable and pleasurable and an experience to be savored. Eat what you love! Savor the Flavor!
2. Survey all food… …before choosing foods to eat. Choose foods you really want most, really love or what you don’t eat very often. Make food special. Choose carefully and watch portion size.
3. Am I really hungry??? Ask yourself if you are physically hungry or is something else triggering your feelings. Use a scale of 1 – 5. It is easy to get distracted from signals of physical hunger and fullness at social gatherings. Check in with your body occasionally.
4. Be a food snob! Skip the rolls and breads, store bought goodies, processed and refined foods. If the food doesn’t taste amazing then stop eating it and try something else. Delight your senses; remember food and eating should be pleasurable.
5. Fill your plate with plants Eat plenty of fruits and vegetables. Choose lean proteins and healthy fats. Last choose small amount of whole grain and high fiber carbohydrates.
6. Eat smaller meals Eat smaller meals throughout the day. It helps to stabilize blood sugar levels and reduce cravings. Eat slowly, chew well, pause, breathe, put utensils down between bites, and don’t use your utensils as a shovel.
7. Use smaller plates
Studies have shown you will eat less when you use smaller plates or bowls.
8. Drink plenty of water Don’t consume your calories with sugary drinks. Choose lower calorie drinks, but try to avoid artificial sweeteners too. Many times our hunger signal is an indication for thirst rather than food. For alcoholic beverages, alternate between a drink and water or club soda. Realize that alcohol can make you feel hungrier and lessen your ability to control food choices and cravings.
9. Out of sight, out of mind Don’t have foods hanging around that are tempting. Avoid eating just because they are there. Gazing mindlessly leads to overeating and you won’t even remember enjoying the food. Also there is a tendency to eat more when you hang out in the kitchen. If you are cooking, keep grazing and tasting to a minimum.
10. Get moving Create a more active lifestyle; plan physical activities that are fun, along with your holiday traditions. Aim for 30 minutes a day during the holiday season. Physical activity is the easiest and cheapest way to reduce stress and tension. Get outside, enjoy nature and breathe in fresh air. Have Fun!
11. Relax and enjoy yourself It is easy to get caught up in all the hustle and bustle, and responsibilities this time of year. Unplug!! Conscious daily self-care will help you keep the spirit of the season. Get plenty of sleep, do something for yourself, and give thanks.