Holiday parties, they are about as unavoidable as grandma’s cheek pinches this time of year. Family, friends, and good food… what could be better? How about avoiding those extra pounds that come with all that holiday food?
On average, Americans gain approximately one to two pounds during the holiday season. Luckily, those pounds can be avoided through mindful eating, moderation, and a few simple strategies.
Before the party
1. Don’t “undereat” in preparation for a big meal. Skipping meals before a big dinner, like on Thanksgiving, can actually lead to overeating later in the day. You may be thinking that you are “saving your calories” but your body reads this as starvation so when food is put in front of you later on you’re more likely to overeat.
Research shows that those who eat breakfast tend to consume fewer calories throughout the day and have better regulation over blood sugar.
2. Offer to bring a healthy dish along. If you’re invited to a party, a host will usually be grateful for a little help. Bringing a healthy dish to share will not only help him or her but it also guarantees that there’s at least one healthy option for you to fill your plate with. And who knows, other guests might also be glad to see a dish that isn’t loaded with sugar, fat, or salt.
At the party
3. Use a smaller plate. What could plate size have to do with mindful eating during the holiday, you ask? Well the benefits are twofold. Having a smaller plate forces you to put less food on your plate which encourages proper portion sizes. A full, but small, plate also tricks your mind into thinking you have more food that you really do.
4. Start with green. By filling your plate with vegetables and salad before going to the entrees and desserts you’re giving yourself a head start against temptation. Eating a salad before your meal can help you eat fewer calories overall because your body just ingested a ton of fiber which will make you feel fuller.
5. Eat slowly and savor every bite. There’s a lot of indulgent food this time of year so why not savor it!? Many of these dishes and foods we only have once or twice a year so really try to appreciate the flavors of each bite. Also, it takes at least 20 minutes for your brain to realize you’re full so wait 10 minutes to go back for seconds to see if you really are still hungry.
6. Try alternating between water and alcohol. If you’re going to drink, try alternating between water and alcohol to minimize calorie intake and stay hydrated. You can also seriously slash your alcohol calories by using seltzer water as a mixer for hard liquor instead of sugar-loaded juices and pre-made mixes.
7. Cut back on carbs. If you know you just have to have have a sweet treat, like your aunt’s famous pie, cut back on other carbs (like potatoes and bread) during the main meal.
After the party
8. Get some physical activity. After dinner is a great time to go for a walk and catch up with family members. Walking is one of the healthiest habits you can have during the holidays, especially after a big meal. There are a bunch of studies that say taking a brisk 15- to 20-minute walk after a meal can help ease digestion and stabilize blood sugar levels.
If there are kids around play catch or a game of basketball with them. If you live in a cooler climate, sledding and ice skating are ways to stay active that the whole family can enjoy!
9. Don’t beat yourself up. If you slip up, get right back to healthy eating with your next meal. Healthy holiday eating can make people anxious, but try not to get too worked up. This should be a time of celebration and relaxation.
If you do happen to eat more than you planned during this holiday season, acknowledge your indulgence and move on. More importantly, don’t let a slip become a fall. If you do go overboard, don’t get stuck in a food rut. Try to get back to your healthy eating habits as soon as you possibly can.
