10 Ways to Avoid Weight Gain Over the Holidays
1. Portion Control
We all want to sample all the delcioiusness of each dish. If you think about each entree as tapas (small snacks) and get smaller portions of each dish you can try everything without having to unbutton your pants at the end of the meal.
2. Sign Up for the Turkey Trot
The best way to not feel guilty about over indulging is to work out before the big meal. Sign up for a 5k or do your own run or work out the morning of Thanksgiving. Then you can spare more calories for dessert. Want to go for double time? You can also walk it off after the meal instead of falling asleep on the couch.
3. Limit Alcohol
The more you drink the more self control you tend to have and the more you want to eat. Limit yourself to one or two drinks then sip on some apple cider or hot tea instead.
4. Choose Your Sweets Wisely
Be picky when it comes to sweets. One slice of pecan pie is almost 900 calories! Get smaller portions of your favorite dessert to cut back on calories.
5. Avoid Starvation Mode
Skipping breakfast or lunch in order to “save your appetite” probably isn’t the best weight-maintenance tactic. I know it's temping but it's better to eat healthy before hand than skip meals entirely and be starving when the actual meal comes.
6. Load Up on Protien
Protein can help maintain a healthy weight because high-protein diets are associated with greater satiety (plus your muscles need it for recovery). Make sure to load up on some turkey, roasted chicken, or go for animal-free alternatives like quinoa, lentils, or beans instead of reaching for the bread basket and loading up on mashed potatoes and gravy.
7. Bring Your Own Dish
Rather than try to figure out what’s in every dish at a friend’s party (or avoid eating altogether), bring a healthy side dish or dessert. Taste what you want, but know you have a healthy alternative to fall back on. I always bring my own green bean casserole dish made with organic fresh green beans, make my own version of cream of mushroom soup, and I use actual onions and pan sear them in whole grain bread crums.
8. Fill Up On Fiber
Snacking on vegetables and other high-fiber items like legumes can help keep us fuller, longer (though there’s always space for dessert). Give the vegetable platter a second chance with and avoid the ranch dip. Go for hummus instead.
9. Wait Before Grabbing Seconds
The quicker you eat, the less time your body has to register fullness. It takes about 20 minutes for the brain to receive the message that your full. So skip the second plate and wait for dessert instead.
10. Have a Positive Mindset About Food
Many times we punish ourselves for overindulging. We demonize certain foods and then tell ourselves we can't have them because we are trying to lose weight then you cave in and overindulge on the foods you've been depriving yourself of and binge. It's a viscious cycle. Instead, allow your self to have what you want. You are in control of what you eat. Research shows positive expectations are associated with weight loss. Don't beat yourself up and throw in the towel for the rest of the day. Go work out or eat better the next meal. It's all about balance.
