(Surviving) Holiday Eating
For many people, heading into the holidays signifies the time to start worrying about those 5-10 extra pounds. Between shopping for that perfect gift, attending Christmas parties and staying up later than usual, it is easy to step out of our more healthy routines which (hopefully) include eating well and being active.
The good news is that the amount of weight we actually gain during the holidays is much less than what was originally thought. In fact, according to research published in the New England Journal of Medicine, the average amount of weight gained is closer to one pound. The bad news, however, is that people are not losing that extra pound during the following spring and summer, leading to an increase of 20+ lbs of body weight between our 20's and our 40's. Is it inevitable? No. Can it be avoided? Yes! Read on.
With a bit of holiday-know-how, those extra pounds can be kept at bay. Below are some tips to help you negotiate the festive season.
Top 10 Tips for Holiday Party Survival
- Have a light snack before going to a party. Many people feel that skipping lunch or dinner before the party is good idea. In fact, it can make matters worse. This is because; by skipping a meal you will be so ravenous at the party that you will overeat. A piece of fruit, cheese or cut vegetables and dip are great choices.
- If you are bringing a food item to the party, choose to bring a healthier option that you and your fellow partygoers can choose from.
- Practice mindful eating. Take a small portion first and then allow yourself to go back for seconds if you are still hungry. Be aware of how much you are eating over the course of the event. Stop when you are full!
- Buffet portions tend to come in bite-sized, calorie-packed portions. Resist popping the whole item in your mouth at once. Instead, take the time to savour the flavour by eating it in small bites. A mini sausage roll has the same amount of calories regardless if you eat it all at once or enjoy it over 2 to 3 bites. Take your time!
- Stand across the room from the food table. You're less likely to continue to eat from the options available.
- Mingle! The more you talk to others, the less you can put in your mouth!
- If you're enjoying an alcoholic beverage, have a glass of water between each drink to cut down on the amount you drink and prevent dehydration. Most alcoholic drinks contain anywhere from 90 to 250 calories, depending on the drink and mix used. Using low-calorie or no-calorie mixes can help to help to cut down the calories. Remember to plan for a safe ride home.
- If vegetables and dip or fruit are offered (or other lower fat items) choose more of these than the higher fat items.
- Include some form of physical activity that you enjoy the following day. Check out the local recreation centres for free holiday skating and swimming, go for a bike ride, walk around the block or hit the gym. This will help you to feel better and get back to your regular routine.
- Remember, healthy eating is about moderation, not deprivation. Enjoy yourself and then resume your healthy eating patterns the next day.
