Thanksgiving is just around the corner, which is the official start of the busy holiday season here in the U.S. The holiday season, typically defined at the time between Thanksgiving and New Years, is often a time when many people get off track with healthy habits. With colder weather, busy schedules, holiday baking traditions, and gatherings with friends and family, it is quite easy to push aside exercise and healthy eating.
While some people are able to indulge during the holiday season and refocus at the start of the year, there are others who lose total momentum and never regain the good habits previously started.
Here are some of our favorite simple strategies to help keep you on track with weight loss throughout the entire holiday season.
Healthy Eating Tips for the Holidays
Eat more frequently.
Saving all of your calories for a big holiday feast typically results in overeating. This is especially true for breakfast. Those who consistently eat breakfast consume fewer calories throughout the day. While it can be tempting to skip a meal or two in order to “balance out” your calorie consumption, this strategy ultimately can lead you to overshooting your calorie goal with ultra-rich or sweet foods when you break your fast. Aim for 3 meals a day and at least 2 snacks and spread calories out throughout the day.
Watch portions.
Many holiday feasts include a large array of dishes which invite you to come back for multiple helpings. Take a survey of the entire table before selecting any food. Choose what foods are worth trying, and which ones you can ignore. Watch your portion when you do select and keep to just one serving.
Watch out for liquid calories.
Punch, eggnog, mixed drinks, and sodas can add up quickly. Instead, opt for lower calorie options like diet soda, light beer, or wine spritzers when available. Also, be sure to drink plenty of water, as it can help you dull your cravings for salty or sweet foods and help keep you on track for your weight loss or health goals.
Hang out away from the food.
Focus on socializing and keep the food table out of sight until the main course is served. If you’re like most of us, spending time near the snack table is a recipe for overeating, one small plate at a time.
Have a snack before it’s too late.
Try eating a small, protein-based snack before a big meal or get-together so you don’t arrive starving and more likely to overeat. You can count on any snacks or hors d’ouvres served at a holiday gathering to be indulgent and calorie-dense. Make sure your pre-game snack includes a small serving of veggies and adequate protein to knock down your cravings (think of something along the lines of carrots and hummus, for example).
Focus on Veggies.
When it does come time for the big family meal, start by filling your plate with salad and vegetables first before loading up your plate with entrees and desserts.
Eat slowly.
It takes around 20 minutes from the time you start eating for your brain to realize you are full. Savor your food and don’t feel like you have to finish everything you put on your plate.
Other Helpful Tips:
Focus on people over food.
Focus on connecting with family, friends and colleagues, instead of overindulging in food and drink. After all, that’s ultimately what the holidays are all about.
Stay Active.
Keep a regular exercise routine as much as possible during the holiday gauntlet. Aim for 150 minutes of cardio activity and 2-4 days of strength exercises weekly. Exercise will also help manage your cravings for sweets and salty foods.
Keep track of what you eat.
Activity trackers, food logs, or simply just writing things on a calendar are excellent ways to keep tabs on your holiday health habits. Tracking makes you more aware of your choices and can be a great reminder if you start falling off track.
Skip the shame.
Ultimately, the holidays should be a time of joy and happiness. If you do happen to get off track, don’t beat yourself up! Use this time as an opportunity to learn and do better next time. Set a new goal and move forward.
We at Blue Sky MD wish you and your family a fun, happy, and healthy Holiday Season. Be sure to check out our BlueSky MD Pinterest page for a variety of healthier holiday recipes. You can also check out our 5 tips for a Healthier Thanksgiving here.
If you are in need of assistance in losing weight, we at Blue Sky MD are here to provide that guidance for you. Contact us today to schedule an appointment with one of our health professionals to get you on the right path to a healthier you.
