Eating to Stay Fit During the Holidays
Tips for Eating During the Holidays
The holiday season is a time for celebration, family gatherings, and delicious food. However, it can also be a time when many people struggle to maintain their healthy eating habits. On average, Americans gain about 1 to 2 pounds during the holiday season. While this may not seem like much, it can add up over the years. For example, if you gain 2 pounds every holiday season, in 10 years, you will be 20 lbs heavier. This slowly happens, and often we realize several years later how much we gained. Then we try to do a crash diet and exercise program, thinking we can lose the extra weight in 3 months. Only to lose momentum and get frustrated because we are not seeing the progress we think we should be getting. Not realizing that it usually takes a year to properly lose 20lbs. Due to this, I am not a fan of crash diets and programs. Instead, I recommend focusing on habits and doing things that are sustainable. Anytime we deprive ourselves of food or make certain food items bad, they become more desirous, and we crave them more. So here are some tips to help you enjoy your holiday meals without depriving yourself and without gaining weight:
1. Plan Ahead
- Eat a healthy snack before the big meal: Having a small, healthy snack before a holiday meal can help you avoid overeating.
- Stay hydrated: Drinking plenty of water throughout the day can help control your appetite. This is huge. Strive to drink a gallon of water a day. Any time you are hungry, instead of eating, drink a glass of water and wait 30 minutes. You will find that most hunger feeling are more signals because you are dehydrated and need water. Also, water helps fill you up, making you feel full.
2. Be Mindful of Portions
- Use a smaller plate: This can help you control portion sizes and avoid overeating. Also, drink a lot of water with your meals. This will help you feel full faster.
- Fill up on vegetables: Start your meal with a salad or a plate of vegetables to help you feel full and satisfied.
3. Choose Wisely
- Limit high-calorie foods: Be mindful of foods that are high in calories, such as creamy casseroles, rich desserts, and sugary drinks.
- Opt for healthier alternatives: Choose lean proteins, whole grains, and plenty of fruits and vegetables.
4. Practice Intermittent Fasting
Intermittent fasting can be an effective way to manage your weight during the holidays. I am a big fan of this. This allows me to plan ahead and enjoy Thanksgiving or Christmas dinner. This eating pattern involves alternating periods of eating and fasting. Here are some popular methods:
- 16/8 method: Fast for 16 hours and eat during an 8-hour window.
- 5:2 method: Eat normally for five days and restrict calories to 500-600 on two non-consecutive days. I like this mention. I always do this the week of Christmas and Thanksgiving. For two says these weeks, I only eat one normal meal a day. I usually do this on Sunday and Monday. By normal, for me this is dinner and I limit it to 400 to 500 calories a day. This puts me in a 3000 calorie deficit, allowing me to eat Christmas Day without getting an a calorie surplus.
5. Stay Active
- Incorporate physical activity: Make time for exercise, whether it’s a brisk walk, a workout at the gym, or a fun activity with family and friends.
- Stay consistent: Try to maintain your regular exercise routine as much as possible during the holidays.
By following these tips, you can enjoy your holiday meals without the guilt and avoid the typical weight gain that comes with the season. Remember, it’s all about balance and making mindful choices.
References
- “Holiday Weight Gain: Fact or Fiction?” WebMD.
- “Intermittent Fasting 101 — The Ultimate Beginner’s Guide.” Healthline.