The end of the year is packed with multicultural celebrations. It's a time for festivals, friendship, family gatherings – and plenty of food.A bulging waistline is something you might come to expect once January arrives, but a classic study of holiday weight gain showed that most people put on less weight than they imagine over the holiday season. The study found that the average person puts on 0.5kg (though this increases to 2kg for the overweight and obese). At a time of celebration, this holiday spread might seem okay when offset with all the fun you'll have, but the study also showed that this weight tends to stay, contributing significantly to creeping weight gain over the years.The abundance of food and festive atmosphere can encourage overeating, but by practicing mindful eating and making conscious choices, you can savor the flavors of the season without the extra baggage.
Beat the Bulge Before it Begins
How can you avoid the bulge that's so common at this time of year? Small changes to holiday eating habits can make all the difference. Overeating has become a tradition at this time of year that leads to weight gain. But those extra pounds can be fended off by following some simple strategies.
1. Plan ahead
If you're attending a party in the evening, prioritize nutrient-dense foods like fruits, vegetables, and lean proteins for your daytime meals. This helps manage your overall calorie intake and prevents excessive hunger later in the day
2. Sip wisely
Be mindful of liquid calories. Alcoholic and sugary drinks can contribute significantly to your daily calorie count. Enjoy one serving of your favorite festive beverage, then switch to water or unsweetened options to stay hydrated and avoid unnecessary calories.
3. Set priorities
Don't feel obligated to try everything on the buffet table. Instead, practice moderation and choose a few items you genuinely enjoy or those that are special holiday treats. Focus on satiety and savor each bite rather than mindlessly consuming everything in sight.
4. Bake healthier
Indulge your sweet tooth without derailing your healthy eating goals by making simple healthy food swaps in your holiday baking. For instance, use unsweetened applesauce or mashed ripe bananas instead of butter for your recipes. Try cutting the amount of sugar listed in recipes in half, and use spices such as cinnamon, allspice, or nutmeg instead of salt to add flavor. You can also look for low-fat dairy versions to cut down on calories.
5. Distract yourself
If you're prone to nibbling, avoid standing close to the buffet. Engage in conversations, play games, or find other activities to keep yourself occupied and prevent emotional eating triggered by the sight and smell of food.
6. Make being active part of your holiday tradition
ncorporate mindful movement into your celebrations. Have fun walking and talking with family and friends after a holiday meal and give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes and reusable water bottles.
Get Back on Track after the Holidays
If your healthy eating habits take a detour during the holidays, don't fret! You can easily get back on track by focusing on portion control, consuming balanced macronutrients, and making nutrient-dense choices.
- Prioritize whole grains like brown rice and quinoa, but pair them with generous portions of vegetables or salad to increase volume and fiber, promoting satiety.
- Limit "empty calorie" foods like processed snacks, sweets, and refined grains, as these provide minimal nutritional value and can lead to overeating.
- Focus on nutrient-dense options like raw nuts, seeds, avocados, lean meats, fish, eggs, and leafy greens to nourish your body and support your overall health goals.
Remember, the holiday season is a time for enjoyment and connection, not deprivation or guilt. By practicing mindful eating, making healthy choices, and managing stress in healthy ways, you can savor the festivities while staying true to your well-being.