The holiday season is all about celebrating, togetherness, and indulging…in moderation!
I’ve put together 15 useful tips to help you do just that!
I admit the holidays are hard, but implementing the below tips you will be sure to get through the holidays and into the New Year feeling your best!
1. Give in to Cravings
Giving in to cravings, in moderation, can curb the desire to binge. Still want more of that apple pie …try thinking of your favorite holiday activity or daydreaming about pleasant activities to reduce the intensity of food cravings. If you’re still craving the pie, have a bite and truly allow yourself to enjoy it!
2. Bring your Own
Bring a healthy side dish or dessert. Taste what you want, but know you have a healthy alternative. My favorite thing to bring to a party is a big ole salad!
3. Fill up on Fiber
Snacking on vegetables and other high-fiber items like whole grains, chia seeds, beans, and avocado can help keep you fuller, longer.
4. Make Room for Healthy Fats
We need fat in our diets to provide energy and absorb the fat-soluble vitamins A, D, E, and K, plus fat helps us feel full. My favorite sources of healthy fats are from avocados, nuts, seeds, and olive oil.
5. Ditch Added Sugar
Added sugar may increase the risk of cardiovascular disease and obesity. Stick to sugar that comes in its natural forms (fruits, veggies, and whole grains), and try small tastes of the desserts you’re truly craving!
6. Beware of Booze
I’m not saying cut it out completely, hear me out! Not only does alcohol add calories to your diet, but getting boozy has another effect on us, too. Drinking too much can make us lose our inhibitions around food and start overeating.
I recommend treating your booze like a food group! I’ve calculated the macros for easy planning! Cheers y’all!
5oz glass of Champagne = 98 calories, 12g Carbs and 5.5g Fat
5oz glass of Red Wine = 129 calories, 16g Carbs and 7g Fat
1.5oz shot of Vodka = 110 calories, 14g Carbs and 6g Fat
1.5oz Tequila = 105 calories, 13g Carbs and 6g Fat
7. Drink Plenty of H2O
Drinking water helps you feel full, and as a result consume fewer calories. Treat yourself to a glass of red wine with dinner and keep your allegiance to water for the rest of the day.
8. Smaller Plates
True story growing up, I ate on a small plate until I went to college! This is a trick I’ve used my whole life and it works.
Using smaller plates can actually make us feel full with less food. It takes about 20 minutes for the brain to get the message that dinner has been served, it’s best to go for a walk or chat with friends and family before dishing up seconds.
9. Practice Mindful Eating
The quicker we eat, the less time the body has to register fullness. So slow down and take a second to savor each bite of baked brie or a scoop of spiced nuts.
10. Serve Meals Restaurant-Style
When you sit down for the main meal, leave food in the kitchen (away from reach). By leaving food near the stove it can help reduce overall food intake.
11. It’s ok to Just Say No
Though your relatives may encourage overeating by shoving seconds onto a cleaned plate, it’s OK to respectfully decline. “I’m full” or “I’m taking a break”.
12. Festive Tupperware
Before guests leave you with half-full platters of food, load up containers for friends and family as they leave.
13. Meditate
Using techniques like muscle relaxation, deep breathing, and mindfulness can help binge eaters become aware of how they turn to food to deal with emotions.
14. Stay Positive
Many of us punish ourselves for indulgences. Instead, positive messages like “I can control my eating” or “I’m proud that I ate responsibly today” can reframe our relationship with food. Research shows positive expectations are associated with weight loss. Even if it feels a little silly, try telling yourself at least one positive affirmation per day.
15. De-Stress
The holiday season is full of cheer, but it can also be stressful keeping up with family get-togethers and paying for all those gifts. Unfortunately, a lot of stress can trigger increased eating and cravings, especially for sugary carbs. If family time (or being away from family during the holidays) has you feeling overwhelmed, try out one of these ways to reduce stress before turning to hot chocolate and cookies.
Move
Pre book your workouts during the holidays, so that you have accountability. Take a walk around your neighborhood and call a family member or friend. Use your bodyweight, even in small spaces, to work up a sweat.
Sleep
Getting enough sleep can help shave off some pounds, since sleep loss is linked to changes in appetite. Getting enough sleep has also been associated with less weight gain. For your best nights sleep turn off electronics in the bedroom and avoid high-fat foods or alcohol before bedtime.
Set Realistic Goals
During the holidays, especially New Year’s it’s easy to set lofty goals about weight loss (ex. drop ten pounds by February!). Write down your goals, keep them specific and attainable, and post them somewhere highly visible.
I hope these tips were helpful! I recommend carrying these principles into the New Year and beyond!
Which tip are you going to adopt today?
Inspired, Maryashley
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