For many, the fourth Thursday in November can be the beginning of “holiday weight gain” from celebrating the holidays.
The Thanksgiving meal has been estimated to be 4,500 calories and 229 grams of fat!
But don’t blame the turkey. It’s all those side dishes loaded with butter, sugar, cream and oil. And after this celebration come the rest of the parties and celebrations.
Some health experts estimate party-goers and holiday celebrators could add up to as much as 5 pounds from Labor Day to New Years.
Others point out that even if the weight gain is only a pound or two, the weight put on during the holiday season often isn’t shed during the New Year.
The good news is: gaining weight is not a hopeless conclusion!
With planning and a little knowledge you can enjoy holiday fare without seeing an increase on the bathroom scale. Recognize some pitfalls that come with celebrating and put these tips to good use…and come January, those skinny jeans still fit!
10 challenges of holiday eating & 10 helpful tips for a successful outcome:
1. Skipping meals so you can “indulge”
Do you give up breakfast or lunch to “save up” your calories and can eat more? Hunger invites overeating. You could eat a lot in the time (20 minutes) it takes for your brain to get the message from your stomach: I am full.
TIP: Eat a healthy breakfast (or lunch). Make sure you have protein and ease off on the carbs. There will be plenty served at the main event.
2. Controlling your Portions
Rule of thumb: Take only one helping. No seconds. Don’t finish everything. Leave a small amount.
TIP: Use your hand as a portion guide:
Closed Fist = 1 cup
Palm (without fingers or thumb) = 3-4 oz
Thumb = 1 oz
3. Grazing & Mindless Eating
Do you fill up on all the snacks and hors d’oeuvres? An eye-catching smorgasbord of salty nuts, crunchy crackers, creamy cheese, mountains of potato chips and dip placed conveniently in front of the HD TV is so tempting. It’s likely you could eat an entire meal of over 1000 calories… even before the main event!
Tip: Be mindful of those little snacks. They add up quickly. One small handful of nuts is about 200 calories, the size and amount of a regular snack.
4. Selecting which foods to eat from a huge array of choices
Contrary to popular belief, you DO NOT need to have a serving of everything. Be choosy. Save your calories for the foods you really like and crave.
Tip: To lower calories:
1) Select white over dark meat-skip the skin
2) Use butermilk, fat-free chicken broth, fat-free sour cream or fat-free evaporated milk instead of butter in your mashed potatoes
3. Use a high fiber bread to make the dressing instead of prepackaged white bread cubes
4) Skip the dinner roll
5) Make the yams with crushed pineapple in its own juice instead of adding syrup or brown sugar. Add 2 tsp cinamon and 1 tsp chili powder for a flavor boost.
6) Skip the green bean casserole with its deep fried onions and stir fry fresh green beans with a dash of olive oil
5. All or Nothing Thinking
I’ve already blown it by eating too much so I might as well enjoy myself.
TIP: Be kind to yourself. You may have slipped a bit, but tomorrow is another day.
6. Indulging…isn’t that what the holiday is all about?
TIP: Choose the lightest option (pumpkin is fewer calories than pecan). Eat only one piece. Eat only half. Skip the crust. You can enjoy a treat without over doing it.
7. Having so many “Leftovers”
Why do they always taste better the day after? Because you are not stuffed! Food tastes better when you are hungry.
TIP: Enjoy them as an added treat. However, don’t feel obligated to eat them. It is okay to toss them as well.
8. Alcohol….Yes, No, or Less
For some, a holiday meal isn’t complete without accompanied by a fine wine.
TIP: Limit your intake. Alcohol dims your judgment and increases your appetite. Lighten the alcoholic content by drinking wine spritzers. Drink a glass of water between each glass of wine and aim for a limit of two.
9. Not enough Time to Exercise
TIP: Move don’t snooze. Instead of napping everyone helps clean-up and then maybe a walk or outdoor game. Fifteen minutes of walking briskly will get your blood circulating and burn at least 100 calories.
10. Too much Focus on the Food
TIP: Focus on what is really important. Take time to reflect on all your blessings. Focus on the fellowship of family and good friends. Enjoy the conversation. Share stories and catch up on life.
I hope these tips will be helpful as you enjoy this holiday season. What tip or tips will you choose?
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