Wednesday, November 5, 2014

Tips To Avoid Overeating Over The Holidays

It is that time of the year!  The Holidays are almost here!  As soon as Halloween is over it is the beginning of calorie packed foods that are at every party, get together or dinner you attend.  

Thanksgiving and Hanukkah are around the corner so take some time today to carve out a plan for yourself. A plan that will help you not have that holiday bloat!  Don't overindulge at your next Holiday dinner. Do enjoy a treat or two but don't pile your plate full of calorie packed foods.  

Think About Emotional Triggers
Take some time to really sit down and figure out what your triggers are.  What makes you over eat at times?  It can be both good and bad feelings.  Before you go to a dinner take a minute and think about the food you are going to eat and the memories connected with them.  

Being aware of your feelings may help you overcome the temptation to try to bring on happy feelings with an extra scoop of mashed potatoes or that large slice of pumpkin cheesecake!

Have a Strategy
It is crucial to have a strategy to either maintain or not gain over the holiday season.  So make sure to have a strategy before you head out a party, dinner or any gathering that will have food and drinks.  You will make healthier choices and eat smaller portions.  Another great tip is to let people know your goals! Don't be afraid to let people know you refuse to gain weight over the holidays.  They then will hold you accountable and you will not feel that need to stuff your face full of goodies.

The tips below can help you over these next few months.  If you find that one of the tips does not work, try a different one.  Work on that strategy! It might take a combination of these tips to form your strategy. If you need help forming a strategy please feel free to reach out to me directly by email

1. Drink a glass of water before you eat. Water takes up space and is calorie-free.

2. Start with the fruits and veggies. Many of us don't eat enough vegetables anyway, so take this opportunity to eat the healthier options first. By the time you get to the cheesecake and chocolate dip, you may find that you have less room to overindulge in high-calorie foods.

3. Skip the dips and dressings, especially the creamy ones, or opt for a lower calorie version if available.

4. Eat slowly and wait 20 minutes before you go back for seconds or dessert. From the time you are full, it takes about 20 minutes for your digestive system to get this message to your brain. By waiting 20 minutes, you might find you don't want seconds or dessert after all.

5. Try small amounts of multiple foods rather than taking two or three servings of any one food. I like doing this because my portions are smaller and I get to taste more dishes.

6. Limit your alcohol intake. I love a cup of holiday cheer as much as the next person, but I do not love the empty calories. Sparkling water, juice, and other beverages are good choices instead. There are significant health risks to excess drinking.
If you do have more than one alcoholic drink, make a point to drink a full glass of water between drinks. It will slow you down, fill you up, and help keep you from getting dehydrated. I have a friend who started doing this a few years ago and she drinks less — if for no other reason than she gets tired of trips to the restroom!

7. If you are hosting a gathering, buy the low-fat cheese for snack trays and recipes. Also buy the lower calorie eggnog. If you make eggnog from scratch, use low fat or nonfat milk.

8. Before indulging in a holiday treat, stop and ask yourself, "How important is this to me compared to my long-term health goals?" Pausing to ask this question may make that frosted sugar cookie less appealing.

9. Stick to your exercise routine during the holidays or start one. And if you are feeling inspired, add five or 10 minutes to it.

10. Make a list of all the good reasons you do not want to gain weight over the holidays or why you want to lose weight after the holidays. Read the list every day and remind yourself of it whenever you are tempted to overindulge.

11. Don't beat yourself up if you slip up at one party or cannot resist the homemade fudge someone brought to work. Tomorrow is a new day and you will have another opportunity to do better and feel good about making healthy choices.

These tips are here to help you avoid overdoing it this Holiday season!  I have challenge groups going throughout the Holidays.  If you are looking to lose or just maintain and not gain this holiday season let me know!  I would love to have you in a group to keep you on track over the hardest few months of the year!  You can reach me via my website contact pull up or by email.


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