The holidays are upon us! ‘Tis the season to be jolly…and gain weight?
Many of us fear gaining weight during the holiday season or even plan on it. But it’s possible to navigate all the sweets and the cocktails without gaining weight and still enjoy yourself… just follow these easy tips!
First of all:
- Remember that your body has the same needs as every other day – it doesn’t know it’s Christmas – and your appetite remains the same no matter how good the food looks
- When faced with a generous table of food, scan the table first, and decide what you want to eat BEFORE you fill your plate. Choose three or four items, no more
- Size matters – choose a smaller plate
- Exercise portion management and fill your plate once. That’s it. No refills. Then put your plate down
- Don’t forget your fruit and veg! You can still eat them as much as you want
- Remember that the holidays are about faith, family, and friends and not about the food. Focus on creating a fun experience for yourself and your loved ones
Stop yourself Did you take a huge bite of cake that looked tasty but wasn’t as good as you’d hoped? Stop. Just because you took it doesn’t mean you have to finish it. Still hungry? See if you can exchange it for a healthier treat: fruit, dark chocolate or a handful of nuts.
Avoid your trigger foods If you’ve got a weakness for stuffing or eggnog or candy canes, for example, avoid them. Don’t bring them into your home. Exchange them for food or drink you won’t over-consume. We get no joy out of setting ourselves up for failure.
Distract yourself If you don’t want to eat but the food is calling out to you, do something else. Go for a walk, read a book, fold laundry, play with your kids. If you’re not really hungry it will pass.
Check to see if you’re really hungry Often we feel hungry when we are not, but we misinterpret our body’s signals. It’s never a good idea to eat if you’re not really hungry so…before you eat, ask yourself: Am I thirsty? Tired? Bored? Listen to your body.
Never, ever feel guilty Do you feel that you can’t resist those last two cookies? Or maybe you just have to have seconds on turkey and sweet potato pie? Enjoy it, then let it go. Much emotional eating is motivated by guilt. Feeling guilty about eating too much inevitably leads to eating more. Recognize that you’ve eaten more than you wanted to and remember the good news: your next meal will present a beautiful opportunity to make a different decision.
If you need help with your diet or have nutritional goals, click the link below to book online.
Cindy Solkin is a Nutritionist at BodaHealth in Vancouver, British Columbia.