The festive season is here, which means joy, celebrations, and indulging in sumptuous feasts.
During the festive season, it’s easy to let go of your health goals, especially when you are not allowed to say no to the heartwarming cookies, beverages, and delicacies.
The good news? You don’t have to choose between enjoying the holidays and maintaining your weight.
By implementing some strategies you can avoid weight gain from all those extra calories you eat.
1. Snack wisely
During the holiday season, there is no scarcity of cookies and sweet treats. It’s easy to munch on them without even noticing how much you ate. However, exercising mindfulness can help you maintain a healthy weight. For instance, if you love pie, enjoy a slice. Similarly, you can have cookies, but stop at one or two. At home when you are making cookies, go for healthy swaps, like using oats instead of all-purpose flour, and dates instead of sugar. Try to be mindful of your snacking habits. Munch on fruits, vegetables, nuts, and seeds.
2. Follow the one-plate rule
The one-plate rule is a straightforward yet effective strategy to prevent overeating during the holiday season. You can fill up one plate with food, and that’s it. It’s rather easy to stuff yourselves up with lots of food during the festive season, especially when you have lots of gatherings and parties to attend. Pick a medium size dinner plate, and ensure to have colourful veggies or salads in half the plate. A quarter should be lean proteins such as turkey, chicken, or tofu. A quarter can be carbs like mashed potatoes, stuffing, or rice. Skip the seconds and thirds.
3. Limit liquid calories
You will find yourselves in the middle of holiday beverages like creamy eggnog, festive cocktails, wines, and sugary sodas that can pack a surprising calorie punch. The best way to avoid weight gain during the festive season is to avoid liquid calories as much as possible. Drinks such as eggnog, hot chocolate, and specialty lattes can contain anywhere from 200 to 500 calories per serving. If you love indulging in such beverages, limit it to half a cup, and that too strictly once or twice a week.
4. Practice mindful eating
The holiday season is all about celebrations and rushing through meals, and stacking food in between conversations can result in extra calories. Instead, practice mindful eating. The key is to slow down. Take the time to sit down and pay attention to what’s on your plate and eat. Engage your senses and savour every bite. Chew slowly and thoroughly. Listen to your body, and portion control is crucial.
5. Pick proteins first
Holiday meals are usually rich in carbs. But if you put in an effort to include protein with every meal, it will keep you fuller. This way you could skip unnecessary snacking. Aim to have foods high in protein, like turkey, chicken, fish, or plant-based options like beans, tofu, or lentils. Lean proteins such as turkey breast, chicken, or fish are low on calories but will keep you full.
PS. This does not mean you should starve yourself during this holiday season. Indulge in the feast, but also make sure to stay active. Simple steps such as taking a walk, or using the bicycle for transportation can burn those extra calories you consumed while having the cookie. Happy Holidays!
