8 Tips for a Healthy Holiday Without an Extra Side of Weight Gain
Dec 16, 2021
Do you overindulge around the holidays!? Have you noticed your health may fall by the wayside this time of year?
You're not alone! The holiday season is a very busy time of year filled with celebrations and lots of treats. It is so easy to let our health and waistline suffer the consequences. To help you combat the holiday health slump, we've pulled together several tips that will allow you enjoy the holidays while also keeping your health a priority.
8 Tips for a Healthy Holiday Without an Extra Side of Weight Gain
1. Don’t skip breakfast or lunch to “save your appetite” for the big meal.
Sorry, it just doesn't work that way. Skipping meals leaves you feeling extra hungry and can lead to binge eating to compensate for your lack of calories.
2. Eat more protein to keep you feeling full for longer.
Protein helps keep you feeling full for longer periods of time, which can help reduce compensatory eating.
3. Work on increasing your water intake.
Here's a secret - if you've recently eaten and are starting to feel hungry again, you may actually be confusing thirst and hunger. Instead of snacking again close to meal time, try to drinking a glass of water. Also, try to increase your water intake during the meal - water makes you feel full leading to you consuming fewer calories.
4. Eat slower & chew slowly!
Eating quickly does not give our body time to register if the amount of food you have eaten has made you full. Slow down and savor each bite! Especially when it's your favorite holiday treat…don’t you want to enjoy it?!
5. Use a smaller plate.
When you get out your holiday plates and serving platters, be mindful of their size. No matter the size of the plate, we have a tendency to fill it up. If the plate size is bigger, you may be eating more without even realizing it. Eating off of smaller plates, on the other hand, will help you control the portion size and decrease accidental overeating.
6. Wait 10-20 minutes before grabbing seconds.
Just like we talked about in tip #4, your body needs time to process the signals it's sending. Waiting 10-20 minutes allows time for your body to determine if you are full yet. Jumping up for seconds may not be needed!
7. Limit amount of non-water drinks.
This one can be a real hang-up during the holidays. Liquid calories add up quickly and most are considered “empty calories” with little to no nutritional value. Set a goal to only drink 1-2 glasses of wine/beer/eggnog a few times a week or only at special occasions.
8. Make a plan to go for a daily walk & participate in an exercise program.
The American College of Sports Medicine & the CDC recommend that we receive 150 minutes of aerobic exercise per week. If you are not doing this now, then exercising for 30 minutes per day, 5 days per week, is a great starting point to help reach this goal!
Not sure where to start? Check out this walking program designed by the American Heart Association. You can also hop over to the Empower U YouTube page! It has hundreds of free exercises that you can try on your own.
Still need more guidance? We'd love to help design a fitness program just for you! Click here to schedule an assessment.
We hope you have a wonderful holiday! Thanks for reading!
- Dr. Dan & Dr. Trevor
Feel Better. Move Better. Score Better
