Tuesday, December 13, 2011

15 Tips to Fight the Holiday Bulge

With all the holiday parties coming up, it might be nice to have a reminder of how to keep the “indulges” from making “bulges”!

 1. Start your day strong with a healthy breakfast. If you don’t, you will tend to overeat the rest of the day. Good rule to follow: eat breakfast like a king, lunch like a prince, and supper like a pauper.
2. Curb your appetite. Drink a glass of water before every meal. It will help you fill up faster and help you eat less.
3. Slow down. Eat slower and taste your food. It takes about 20 minutes for your brain to recognize how much is in your stomach. It is a good idea to take a break after you eat to lessen the temptation to go for another serving!
4. Stay active. Exercise with your family and go for a walk or jog outside! Sign up for a Turkey Trot or Christmas Jingle Bell Run 5k to do with your family over the holidays.
5. Don’t eat things if you don’t like them. Sounds simple enough! If you put it on your plate and it doesn’t taste as good as you thought, why eat it?
6. Choose to eat clean 80-90% of the time. Eat more protein, vegetables and fruit and healthy fats like nuts and seeds. A handful of almonds or a freshly sliced apple is a great snack to curb your hunger!
7. Don’t go anywhere hungry. Try to arrive at any holiday parties having already eaten something healthy. That way you won’t be too prone to digging into high-calorie party foods. Also, bring a healthy option to a holiday party!
8. Maintain portion Control. Pay attention to how much you put on your plate. Use smaller plates. Moderation is one of the most important elements in weight control – especially at holiday parties!
9. Choose water over Alcohol. Drinking water in place of alcohol will keep you hydrated and keep your energy level high. Also – it is amazing quickly calories in alcoholic drinks can add up! Try not to drink your calories for the day!
10. Decide how many drinks you are going to have before the party. Choose light and clear alcohol over dark, and alternate between an alcohol beverage (if you are drinking) and water. This cuts 100’s of calories!!!!
11. Throw the snack plate away. When at a party, if the plate is plastic, toss it. If it is a dish put it in the sink. The longer you hold on to your plate, the more you will eat.
12. Say “no” to keeping unhealthy leftovers in the refrigerator. These foods will tempt you! It is best to keep your kitchen full of healthy foods so when hunger strikes, you don’t have high calorie options to choose between.
13. If eating out, put half the meal in a box before you start eating. This will help you with portion control!
14. Split dessert with somebody. This way you will only have half the calories!
15. Make a workout calendar for yourself! Commit to a certain number of days per week that you exercise. Mark them off with a marker to show your progress.

But most importantly: Don’t give up! Falling out of habits you are trying to accomplish for a few days, DOES NOT mean your effort is hopeless. Simply acknowledge that you ‘slipped up’ or ate poorly and get back on your plan. New day, new start!

Happy Holidays!


hiker mom said...

I like #5. Sometimes people eat to just eat, even if it's not something they especially like. I love dessert, but often I skip out if it's not my favorite because I figure why waste the calories. Thanks for the reminders!

Claire' Healthy Home said...

Need these! Thanks for the tips. Hopped over from Livin' the Fit Life give away. Have a great day, Claire

Lisa said...

Great Tips. I have a list similar to this one that I typed out and posted on my fridge as a reminder to stay on tack. I like your advice Don't give up!