10 Tips to Avoid Holiday Weight Gain
Every year about this time we are asked for our “best” tips to avoid weight gain over the holiday season. So every year we share what we believe to be some simple and easy tips. As many of you know, simple is one thing; easy another, yet we have found these 10 tips to have a great success rate with our students, readers and even ourselves.
Ten Tips to Avoid Weight Gain
2. Eat your usual breakfast and lunch. Don’t skip a meal thinking you will then be free to make up for lost calories when dinner is served. By the time that occurs, you’re likely to be so hungry that you’ll overeat or choose whatever is closest.
3. Sort foods into 3 categories:
- Food I love and will probably have two helpings of;
- Food I like and will take just one helping of;
- Food I don’t need to eat at all.
Planning and paying attention have a definite effect on how much you pile on your plate.
4. Use a salad plate instead of dinner plate. You’ll be inclined to eat less. Most of us are visually triggered, so we stop adding food once our plate looks full, regardless of plate size.
5. Get up from the table when done. Do not sit with food in front of you once you’re done. Also, put food away right after you’ve finished dinner or you could end up eating an entire meal’s worth just from picking at the stuff that’s in front of you. If you feel you’re being impolite, just say, “I’m putting stuff in the fridge now so I don’t feel tempted to overeat. Anyone who’s still hungry is more than welcome to help themselves.” Not only are you letting people know why you’re putting food away quickly, you’re also making yourself accountable by stating your goal to not overeat.
6. Use your mind to decide what matters. When loading your plate, ask yourself this question: “Am I choosing this because I’m hungry or because it tastes good?” No right or wrong answer exists; it’s simply that the awareness of your choices will help you make a considered decision as you realize that you are in control, not the food.
7. Go for a walk. What better way to spend quality time with your family or friends than by putting on a jacket and getting outside?
8. Invite guests to your meal whom you admire and respect. Or who wouldn’t otherwise have a friendly place to go celebrate. When the focus is on the guests rather than the food, we tend to eat less. If you have no-one outside of your usual circle to invite over, cook all your food, then take half of it to your local homeless shelter (if they accept outside meals).
9. Put reminders in places where you’ll actually see them – on the stove, in the fridge, on the storage containers, on your placemat. These reminders need to be positive in nature, not negative or they will only make you feel bad. For example, “You can do this” and “Remember your long term goals” are positive reminders. “Don’t even think about eating this” and “oink oink” are definitely negative. I don’t know anyone who responds well to negativity, do you?
10. Be kind to yourself. Maybe eating a few huge meals is what you want to do, and is no reflection on your usual habits. Maybe you are fine with doing extra cardio and weights as a balance. And maybe, just maybe, you are healthy and your weight is irrelevant. If you start feeling guilty, ask yourself if it’s for your own sake or because you feel you’ll be judged. At the end of the day (and the season), it’s your normal patterns and habits that matter, not a few meals. So be kind.
What tips would you add to this list?
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