Avoid weight gain during the holiday season…



Let’s face it…the holiday season is secretly the ‘eating’ season!  However, it doesn’t have to lead to weight gain.  You can eat…but eat smart!

Here are some survival tips to consider tomorrow and until the end of the year:

 1.  Whether you’re hosting or going somewhere else to eat, don’t show up to dinner  hungry.
It might seem like a good idea – you know, save those calories for the big feast – but when you show up extra hungry, you set yourself up for a disaster.  Chances are, you’ll eat everything in sight!  I’ve been there!  So have a light but satisfying breakfast and lunch, like an egg-white omelette and a grilled-chicken salad. Meals with fiber and protein will keep your hunger in check.  An hour or so before dinner, have a smart snack like an apple.  And don’t forget to stay hydrated…water, water, water!

2.  Scan the spread first! 
Buffet-style dinners are practically an invitation to overeat!  Take control by surveying all your options first, before filling your plate.  See what’s worth splurging on – then fill your plate with tons of veggies, some lean proteins, a.k.a. white-meat turkey and leave only a small amount of room for splurges, like the carb-laden sides and sweet treats.

3.  Wait at least 20 minutes before getting seconds.
It takes some time for your stomach to let your brain know that it’s full. If you refill your plate the minute it’s empty, you may not be aware that you’ve had enough. But an hour later, you might regret that decision! Make it a point to engage in a conversation for twenty minutes or so after your first helping. This way, you can make an informed decision about your hunger level. Ask your chattiest relative to catch you up on their life… You may forget all about that food!

4.  Keep alcohol to a minimum.
This time of year is all about celebration.  It’s OK to partake in the champagne toast or have a drink with dinner, but be aware of how alcohol affects you.  Booze inhibits your decision-making skills. So while you can normally say no to those cookies, after a few drinks, you may find yourself chewing through half a dozen.  More so, alcohol is empty calories you don’t need.  Don’t say I didn’t warn you!

5.  Stick with water!
You might have decided that Thanksgiving dinner is your cheat meal….OK, so if you’re going to splurge with food, at least keep the liquid calories to a minimum.  You’d be surprised how quickly the calories add up from soda and juice.  Plus, water is always the healthiest choice!

6.  Offer to help the host.
Take the focus off eating. Help with setup and cleanup, and the host won’t be the only one to thank you… your scale will too!  Plus, after a big meal, it’s good to move around a bit. So don’t just chill on the couch; go and clear some dishes! And if you’re guilty of grazing (like most), chew some sugar-free gum or pop a mint in your mouth to put a stop to mindless munching.

7. Contribute to the feast.
Bring something healthy that you enjoy to the holiday meal, and you’re guaranteed to have at least one good-for-you option available.

8.  Socialize and enjoy yourself!
Again, don’t let the food be a priority – just don’t!  Make your family and friends your priority. And if you have a little too much to eat, try not to beat yourself up. Just get right back on track the next day. Don’t let a day of overeating turn into an entire season of overdoing it.

Have a safe and Happy Thanksgiving!

Anyone going to the Turkey Trot tomorrow??



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