7 Tips To Beat the Holiday Bulge
By The Endurance Edge Dietitians
With the holidays here, many of us are looking forward to family gatherings, holiday parties and, of course, the FOOD! We work hard all year long to stay in shape and eat well, so why ruin it with holiday overindulgence?
I’ll be the first to admit that it can be difficult to stay focused surrounded by some of my favorites: stuffing (until I’m stuffed), mashed potatoes (extra butter, please), rum balls (until I smell like a sailor), and wine (to cover the sailor smell). So if you’d like to beat the holiday bulge and enjoy the season without gaining an extra pants size, here’s a few tips to keep you on track.
Take It Indoors
Don’t let the winter chill be an excuse to get lazy. The off season (you do take time off, right?!? That’s another blog…) is the perfect time to try something different, build strength, socialize and relax your mental gears.
Why not bring your family to a yoga class? Or challenge your training partner to a push up and pull up competition? Or grab your friends and join a local running program? How about Zumba, ice skating, or Barre? Try a new gym and get outside your comfort zone…without fighting the cold.
Routine, Routine, Routine
This may be the hardest thing to do during the holidays. Between traveling, shopping, parties and more, it’s easy to let workouts slip and eating habits go awry. The best thing you can do for yourself is stick to your routine.
Get up at the same time in the morning, eat at your usual times, and go to bed on time. Your body will thank you. Trust me.
Give it Away
The holidays come around once per year. So do the excessive meals that go with them. Don’t be tempted to repeat those calorie dense foods day after day during the holidays.
Be generous and give away leftovers, freeze them or (gasp!) throw them away. It’s the love put into the meal as well as the quality time shared with friends and family celebrating the season that matters, not the calories.
Size Really Does Matter
It’s ok to indulge a little over the holidays but you don’t need to go overboard! Sure, have your pie and eat it too. But remember that the first bite is the best. So enjoy the portion that fits your needs best, but without going for seconds…or thirds. And don’t forget to use smaller plates, bowls, and glasses. Research suggests you’ll eat less.
Avoid Membership in The Clean Plate Club
I grew up in the clean plate club. That’s one hard habit to break. But there’s nothing wrong with leaving a few bites for Fido (or the compost pile). One way to ease out of this way of thinking is to take your time eating! Besides, these meals come around once per year, so why not enjoy it?
Put down your fork in between bites. TASTE your food. Drink water in between bites. Research suggests that people who have these habits consistently eat less. Besides, it takes roughly 20 minutes for your brain to “register” that you’re satisfied. So sit back, enjoy your food and don’t feel obligated to eat every last morsel.
Know How to Party!
Holiday parties are the perfect place for mindless eating. Research suggests we grossly underestimate how much we’ve consumed during parties. It’s not so bad when we do it once in a while. It’s another thing when we do it frequently.
So in lieu of forgoing all your holiday socializing, try eating a meal or snack before you go to avoid temptation due to hunger. When you do eat, choose smart options like veggies, fruits, nuts, hummus, and lean proteins (poultry, seafood, etc). Enjoy indulgent options (eggnog, cheeses, cookies, candies, etc) in moderation and step away from the food table when you’re done since you’re more likely to eat more when you’re physically close to food.
Celebrate WithOUT Food
Not everything has to be about food. There are ways to celebrate the season and spend time with loved ones that doesn’t involve eating or drinking. This is your time to get creative! You can have a movie night, drive or walk around looking at lights, do a local holiday race, have a Wii Fit game night or volunteer. Instead of overindulging, celebrate what the holidays are really about.
How do you stay fit and avoid the holiday bulge? Share your experiences!
