Ho-ho-ho! The holidays are just around the corner! From Thanksgiving feasts to Christmas cookies and New Year's Eve parties, this time of year is filled with delicious food and tempting treats. But for many of us who just can’t resist the holiday cheer and the festive treats, it can also be challenging to maintain our weight loss goals.
But don’t worry. With some simple tips and strategies, you can stay on track and still enjoy the holiday season.
Portion your indulgences
It’s important to remember that indulging in your favorite holiday treats is okay, but moderation is key. Instead of trying to avoid all the tasty temptations completely, try portioning out smaller servings and savor each bite. This way, you can still enjoy the flavors without overindulging.
Eat mindfully
Eating mindfully means paying attention to your food and being present. Take it slow and savor each bite, acknowledging the flavors and textures. This will help you enjoy your food more, recognize when you are full, and prevent overeating. Take a moment to appreciate the flavors, textures, and smells of your holiday meals or treats.
Make healthier swaps
If you're the host this holiday season, it's the perfect opportunity to incorporate healthier swaps in your holiday recipes. For example, instead of using heavy cream in mashed potatoes, try using Greek yogurt or low-fat milk for a lighter and healthier option. If you want to take it up a notch, swap potatoes for mashed cauliflower for a lower-carb alternative.
Avocado can be substituted for butter in baking or mashed in place of mayonnaise in dips. Plenty of healthier options can still give you the same delicious taste without sacrificing your health goals.
Balance your carbs with protein and fiber
Holiday meals are heavy on carbs, from mashed potatoes to stuffing to dinner rolls. While these are delicious, they can leave you feeling sluggish and bloated. To balance out your meal, make sure to include protein and fiber on your plate as well. For example, adding turkey to your plate provides lean protein and helps you feel fuller longer. Roasted veggies are high in both fiber and nutrients, making them a great addition to your holiday spread. And instead of just having plain dinner rolls, opt for whole grain for added fiber.
Calorie Banking
Ever heard of calorie banking? Chances are high you’ve been doing this before without realizing it. You know when you're planning to have a big meal or indulge in some holiday treats, so you try to eat healthier and lighter meals leading up to it? That's calorie banking! By saving up your calories for the big feast, you can enjoy your favorite holiday dishes without feeling guilty. Of course, this doesn't mean you should starve yourself or restrict yourself too much beforehand. It's all about finding a balance that works for you.
To understand calorie banking and why it works, we first need to discuss energy balance. Simply put, energy balance is the relationship between the calories we consume and the calories we burn through physical activity. When we eat more calories than we burn, our bodies store those excess calories as fat. And vice versa, when we burn more calories than we consume, our bodies use stored fat for energy.
When you save up your calories by eating less leading up to a big meal, you are essentially creating an energy deficit. This gives you some wiggle room to indulge a little without going over your daily calorie needs. However, it's important to note that this strategy only works if you are still mindful of portion sizes and don't go overboard during the actual feast.
Drink water before and while eating
Let's face it: holiday meals can be pretty heavy and dense in calories. And with all the delicious options, it's easy to overeat without realizing it. One simple trick to help prevent this is to drink a glass of water before you eat and continue to sip water throughout your meal.
Not only will this help you feel more full and satisfied, but it can also prevent overeating. Sometimes, we mistake thirst for hunger, so staying hydrated can help us differentiate the two sensations. Plus, water has zero calories, making it a great choice to fill up on before digging into those calorie-dense dishes.
Stick to low-calorie beverages
The holidays are fun until you start to feel bloated and sluggish from all the sugary drinks. Instead of reaching for that extra glass of holiday cocktail, try opting for a low-calorie beverage like sparkling water with lemon or unsweetened tea. These options not only save you calories, but they also hydrate your body and can help prevent overeating.
If you still want to join in the holiday drinking without overstuffing yourself with calories, consider drinking champagne instead. Champagne has fewer calories and lower alcohol content compared to other alcoholic drinks, making it a better option for anyone watching their calorie intake.
Be mindful of your snacking
Holiday parties always have snack options readily available, from chips and dips to cookies and pastries. While it's okay to indulge in these treats, make sure you are mindful of how much you are consuming. Snacks can add up quickly, especially when they are high in calories and lack nutrients.
Instead of mindlessly snacking throughout the party, limit yourself to one plate or portion of snacks. This way, you can still enjoy some holiday treats without going overboard on your calorie intake. Or better yet, opt for healthier snacks like fruits, vegetables, and hummus to satisfy your cravings without consuming excess calories. This way, you can still keep your weight loss goals during the holidays.
Keep moving throughout the day
We're not saying you should go for heavy workouts during the holidays, but it's important to keep moving throughout the day. Get up from your seat and take a walk after indulging in a big meal. Or try incorporating some physical activities into your holiday traditions, such as going for a family hike or playing outdoor games with friends.
Not only will this help burn off some of those extra calories, but it also keeps your body active and energized. Plus, spending time outdoors can be relaxing and reduce stress levels, which is essential during the busy holiday season.
A Final Reminder for Keeping Your Weight Loss Goals During the Holidays
While the holiday season is a time for celebration and indulgence, it's important to be mindful of our health and well-being. By making small changes like choosing healthier drink options and being mindful of snacking, we can still make sure that our weight loss goals remain intact during the holidays. And remember, moderation is key – enjoy your favorite treats in moderation and stay active to maintain a healthy balance during this festive time. Happy holidays!
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