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Holidays are a time to share warm moments with family and friends. However, holiday obligations may upset the usual routine and be stressful. High calorie foods fill the holiday table and there are many opportunities to indulge!
With an action plan you can start this season prepared to avoid the usual 7 to 10 pound weight gain many people experience. A realistic plan takes into account personal food preferences. It can even include small amounts of your
favorite treats. Don’t plan to lose weight now! Instead
strive to maintain your weight by balancing high
calorie foods with lower calorie fruits and vegetables
and increased physical activity. Adopt the suggested
tips below that make sense to you.
Activity balances calories and is a great stress
reliever. The holidays are ideal for family
"together" activities such as playing ball with
the children, walking the dog in the brisk air,
or admiring fall colors on a group bike ride.
Health is as important during the holidays as
after them. This attitude will lead you and your
family to a more fully satisfying holiday experience.
Eat Breakfast or Snacks: Skipping meals often
leads to overeating later. Even before a holiday
meal such as Thanksgiving, plan to have a light
breakfast or lunch.
Have a healthy snack before going shopping or cooking. Fruits and vegetables come in their own packaging and are easy to carry for a quick, nutritious snack. Don’t leave home without them! Eat a low calorie snack before cooking or snack on raw vegetables or fruit instead of the foods you are preparing.
Try lower fat or nonfat foods in place of regular, full fat ones. Just don’t eat too much of them! Be sure to read the Nutrition Facts label. They still have calories and can cause weight gain. Some taste good, especially in combination with other ingredients in a recipe. Discover which work for you.
Eat Slowly: Studies show it takes up to 20 minutes for your brain to receive a "full"
signal. Wait 20 minutes before going for a second helping.
Balance High Fat, High Calorie Foods: It is okay to eat those high fat, high calories,
just eat less of them. Add vegetables and fruit to your plate to balance your meal.
Make Wise Food Choices: Choose foods that are roasted, broiled, steamed, poached, baked or fresh. Select white meat chicken and turkey, fish, and lean cuts of beef and pork. Fried foods, sauces, gravies, dressings, biscuits and croissants have "hidden" fat and calories. Remember that extra butter or margarine can lead to weight gain. Try
enjoying the natural flavors of foods without the extras.
Be Aware of Portion Sizes: The amount you eat counts. Savor every bite and be
satisfied with less food.
Put Leftovers Away: As soon as everyone is done eating, put food away. This prevents people from snacking out of boredom or anxiety. It also keeps leftovers from spoiling.
Stay Active: If you are not in the habit of being active, start small and build up. For example, walk for 5 minutes from your front door in any direction. Every few days, increase the time by 5 minutes until you are walking for 30 minutes. Ask a friend or neighbor to join you. Small steps like these build the foundation for a healthy lifestyle and lasting weight management.
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