Avoiding Holiday Woes!
The holidays are here and over-eating is upon us! So how do we prevent ourselves from over indulging? We can still have many of the things we enjoy with a little will power. Granted, that sounds easier said than done but through some quick research follow these tips and eat your way through the holidays with a clear conscience.
- Eat the things you love compared to the things you like (Shaffner 2016). By doing so, you can help reduce the number of calories you will ingest. Think of it as the holiday “Eat this, not that” mantra. If you like the sweet potatoes more than mashed, eat the sweet potatoes instead of the mashed, but don’t eat both. Indulgence is “okay” so long as we exercise moderation.
- The dessert 3-bite rule. The amazing first taste, satisfying second, and lingering third (Shaffner 2016). Clearly this does not mean do with each dessert at the table, but see above, go for the one you love and not just like. If holiday tradition is your thing, then go for your one holiday dessert in moderation.
- Talk while eating! Not saying to talk with your mouth full, but talking between bites will help slow your eating down and for your bodies signals to catch up and let you know when you are full (Baar 2010).
- Stay away from the buffet table while socializing! Chew sugar-free gum or suck on some sugar-free candy while being social so that it helps to avoid the nibbling while waiting on meal time (WebMd 2016).
- Don’t arrive hungry. Have an apple or other healthy snack before arriving to parties. The one common thread in dietary research is that fiber intake helps to slow digestion and “crowds out” the overeating since we feel full longer (Freston 2012).
Clearly these are not all the holiday eating tips out there, but these 5 simple things can help curb our holiday eating pitfalls. The general rule we can see here is that moderation is the key to success. Don’t get discouraged while enjoying your holiday meals, but also don’t extend your holiday eating into multiple days. Your best options are always to consult a registered dietician for your best eating choices, or using credible resources can also help bring to light healthier eating options. One final tidbit of information is to burn the calories we are taking ingesting. How do we do that you ask? Come see Nick on Black Friday at noon to help burn some extra holiday calories!
Baar, K. (5 December, 2010). Holiday Weight Loss Tips. GoodhouseKeeping.com. Retrieved from http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17379/holiday-weight-loss-tips/
Freston, K. (13 April, 2012). An Apple a Day Melts the Pounds Away. Huffington Post. Retrieved from http://www.huffingtonpost.com/kathy-freston/apples-health_b_1418993.html
Shaffner, A. (2016). 15 Ways to Avoid Holiday Weight Gain. Health.com. Retrieved from http://www.health.com/health/gallery/0,,20646043,00.html
WebMd (19 May, 2016). The Naughty List of Holiday Foods. WebMd. Retrieved from http://www.webmd.com/diet/ss/slideshow-naughty-list-of-holiday-foods