Fun, family, food — the holidays are packed with enjoyable activities. But hectic schedules, holiday stress, and tasty indulgences at every turn can lead to a few extra pounds by the year’s end. Fortunately, with a few smart strategies, joyful eating doesn’t have to result in holiday weight gain.
Dr. Aimee Gould Shunney, licensed naturopathic doctor specializing in women’s health and family medicine says to forget the all-or-nothing attitude during the holiday season. “Depriving yourself of holiday foods isn’t part of a healthy eating strategy and it’s no fun. It will make you more likely to overeat other foods and less likely to feel satisfied. Allow yourself a small portion of your favorite food and enjoy it.”
Shunney offers these 8 tips for enjoying holiday foods to the fullest without gaining weight:
1. Be realistic. Setting goals to lose weight over the holidays is unrealistic. Strive to maintain your weight and not gain.
2. Don’t skip meals. Skipping meals will cause your blood sugar to drop, making you irritable and causing you to burn calories less efficiently.
3. Eat a light snack. Having a small piece of fruit, yogurt, cheese, or almond butter on an apple or banana before going out will make you less likely to binge on fattening or sweet foods later.
4. Eat slowly. Chew your food thoroughly so you can taste it and enjoy it! Plus, chewing well aids in the digestion process. Remember, it takes up to 15 minutes to feel the effects of food.
5. Be selective. Take small portions of all your favorite foods, emphasizing protein, vegetables, and high-fiber options. Don’t eat sweets or carbohydrates alone.
6. Choose your beverages wisely. Alcohol is high in calories — about 7 calories per gram. Liquors, sweet wine, and eggnog contain 150-450 calories per glass.
7. Exercise. Grab a family member or the dog and go for a walk before or after a large meal. It’s a great way to get some time with a loved one, or maybe a bit of alone time for yourself.
8. Focus on life’s sweet moments. Make a list of all the things that bring you pleasure and joy. Try to do one every day.
Shunney reminds people it’s important to maintain perspective during the holidays. “Overeating one day won’t make you gain weight. It takes days of overeating to do that,” she said. The most important things to remember are balance and moderation.”