by Molly Wangsgaard, MS, NSCA-CPT, CHWC
Registered Dietitian Nutritionist, Certified Personal Trainer
Transformation Weight Control
The holidays bring mixed emotions. For some it’s joy, excitement and peace; and for others it’s stress, worry and guilt. Usually, especially for those trying to lose weight, it’s a mix of both. Despite this holiday conundrum, it is possible to bring on the bliss. However…, if bliss means indulging in sweet treats and rich comfort foods from Thanksgiving to New Year’s Day your health, energy and waistline will suffer.
There are ways to navigate the stress and food frenzy of the holidays. Try these tips to help set yourself up for a joyful, peaceful season with more control and less guilt.
Set expectations
Think through what you want to get out of the holiday season. What do you value most? How do you want to feel at the end?
Have open discussions with your family about expectations related to gatherings, reigning in spending, temptations filling the pantry, etc.
Simplify
Look at your calendar and your to-do list. Make choices to give yourself some breathing room. It’s okay to decline politely and say “no.”
Savor the season, and spend energy on what matters most.
Focus on maintenance
Maintaining a healthy routine is crucial to staying well mentally, physically and emotionally. Prioritize consistent routines around nutritious food, regular meals, daily activity, and sufficient sleep.
Losing weight is possible during the holidays, especially if indulgences are reserved for the holidays and not the whole season. That being said, it’s okay too to strive for weight maintenance during the holidays. Either way, weigh first thing in the morning to help keep it in check.
Strategize on the food front
Curb impulse buys. Shopping online, including for groceries, can help reduce impulse purchases and save time.
Limit temptations. High craving foods can build up at home. If keeping treats out of the house is not an option, at least limit the number of choices and store them out of sight.
Pare down. Before your gatherings find out everyone’s “must-haves” for the meal and remove the rest. Make smaller portions so leftovers are minimal.
Eat before the main meal. Skipping meals with the goal of saving up for the holiday event can backfire and leave you ravenous. Start your day with a balanced meal that includes fiber, protein and healthy fat. If a snack is needed, choose a satisfying combo like fruit with a string cheese or cucumber with hummus.
Plan your splurge. It’s okay to treat yourself and overindulge a little, just make it a conscious decision. Pick one thing (okay maybe two)—a piece of pecan pie, sufganiyot (jam-filled donuts), a big scoop of stuffing, a candy cane martini. Take the time to really taste and enjoy it.
Steer clear from sampling. If you are the cook (and even if you’re not), sampling and nibbling can add up to a meal’s worth of calories or more! Chew a piece of gum or suck on a mint to help.
Contribute a healthy dish. Make or bring one healthy, low-calorie dish that can help fill your plate and your belly. Examples include a colorful vegetable salad, steamed green beans, or roasted Brussels sprouts.
Choose drinks wisely. Stick to calorie-free drinks, such as water, tea or seltzer. Alcoholic beverages contribute excess calories and can lower your inhibitions around food. If you do choose to drink, save the drink for the meal or alternate each alcohol beverage with a glass of water.
Say no. Politely say “no, thank you” to food pushers. First, give a compliment and then give a reason. For example, “It looks delicious. Thank you for taking the time to make this for us. I’ve had plenty already.” “I’ve heard this dish is absolutely delicious, but I’m working really hard to improve my blood sugars.”
Scan the spread and be choosy. Check out all the food offerings at the buffet table or sprinkled around the party. Select and savor the foods you truly enjoy, and pass on the items that aren’t “worth it” to you or are lower in your preferences. Save your calories for your favorites.
Prioritize protein and produce. To feel full on fewer calories, select “whole foods” with good protein and fiber. Make your plate festive and nutritious by filling half with colorful vegetables (and some fruit if available).
Socialize away from the food. Connect with people away from the appetizers, buffet table, or kitchen counter to avoid mindless munching. Sit, stand, and converse in another room or, at the very least, with your back to the food spread.
Savor the flavors. Eat slowly and savor every bite. Make the meal last at least 20 minutes, and pace yourself with the slowest eater at the table.
Take dessert home. This can do two things: 1) If you are feeling too full, set aside a piece of dessert to take home. Enjoy it the next day when you have room for it. 2) If a little dessert is going to ramp up your cravings for more, take a piece home to enjoy in a safe place with no temptations for seconds or thirds.
