Holiday celebrations can bring a lot of joy, but if you’re struggling with your weight, all of those parties and meals can be tough to navigate. Many of us have internalized the message that we need to restrict and forbid ourselves from eating an extra serving, cookie or piece of pie for fear that we’ll lose control. But what if the real cause of falling off track and losing control was from being overly restrictive? Many of us forget that the winter holidays are only a few days out of the entire year. That means there are plenty of opportunities outside of these next couple of weeks to create healthy habits. It’s important to enjoy ourselves and not overthink our choices.
However, there is a difference between being mindful and eating what you enjoy and eating in a way that makes you feel unwell. Here are a few tips that can help you stay in control at those holiday parties and also enjoy yourself without the added guilt.
- Eat slowly: Many times we overeat because we eat too fast. Pacing yourself during a meal, will help you feel comfortable no matter what or when you’re eating. Take at least 20-30 minutes to finish a meal, chew your food adequately and pause between bites to enjoy conversation and hydration. The longer you spend eating a meal the more time you have to enjoy it!
- Choose protein: turkey, ham, lentils, shrimp and beans, are a few great sources of protein. Protein rich foods help increase satiety and fullness which helps regulate your blood sugar and hunger.
- Hydrate: Hydration is a huge contributor to our body’s metabolic rate, how we digest food, and maintain all of our body’s processes. Drink a minimum of 64 ounces of hydrating fluids per day. These include: water, sugar free juices, non-caffeinated coffee or tea, soda water or seltzers. Sip on something hydrating at a party like a soda water with a splash of cranberry and lime to help prevent dehydration and regulate hunger!
- Don’t go to a party hungry: Saving up your calories for the big day by not eating can backfire when you’re in the presence of party foods. Eat a small meal or snack to hold you over before heading to your big event. Whole wheat crackers and cheese, humus and carrots, Greek yogurt and fruit are a few light snacks that you can enjoy before heading out the door.
