It’s okay to indulge a little during the holiday season, but it is not necessary to overindulge. Overindulgence can be a fast track to diet disaster, if you aren’t careful.
Did you know that the average holiday meal ranges from 3500 to 4500 calories! That’s almost three to four times the calories needed for one day! In fact, 3500 calories is equal to one pound of fat!
Unfortunately, most of us think we are eating much less than we actually are. But, with a little planning, you can lessen the load this holiday season and keep on track toward your fitness goals. Try these healthy holiday tips to avoid unnecessary weight gain during the holidays:
1. Limit the Alcohol – Drink one glass of water for every alcoholic drink you consume and limit your intake to just a few.
2. Eat in Advance – Before you head over to the family’s place for dinner or attend a holiday event, eat a light, healthy meal or snack.
3. Strategically Arrange Your Cheat Days – Schedule your cheat meals for your holiday meals.
4. Eat Your Carbs in the Morning – Having carbs with breakfast, such as oatmeal or sprouted grain bread, will keep your blood sugar stabile. This will make you less likely to cheat later in the day.
5. Avoid the Food Court – If you must tackle the mall during the holiday season, be sure to eat before or bring a healthy snack with you. Skip the food court options all together. They are typically loaded with calories and aren’t usually worth it.
6. Don’t Overindulge in Sugary Carbs – Sample only small amounts to satisfy cravings. These calories add up fast. Also, beware of canned cranberry sauce, jellies, candied yams or canned pumpkin pie filling, which are full of added sugar!
7. Pick One Dessert – Instead of choosing a buffet assortment of desserts, choose your favorite.
8. Avoid the Added Fat – Foods like stuffing, dark meats and gravy are loaded with fat. Limit or avoid them and save those extra calories for something better!
9. Pile Up the Veggies – Instead of starchy carbs, choose to load up on green vegetables and salad.
10. Bring Your Own Food – If you’re attending a family or friend’s event, coordinate with the host to bring along healthier food options.
11. Prepare in Advance – In order to avoid the tempting options, take a snack or meal with you, such as a few nuts, veggie sticks or even a protein shake to curb your cravings and give you the energy you need to last until the big meal!
12. Socialize More – Instead of sitting and thinking about food, focus on socializing and enjoying your time with family or friends.
13. Don’t Miss Your Workout – Even if you can’t go to the gym, go for a walk, a run or do a circuit style workout using bodyweight exercises. Here’s one to try: Fit Fast Total Body Circuit.
14. Try a New Twist on an Old Favorite – Revamp traditional recipes by replacing whole eggs with egg whites, non fat skim milk in place of cream, fruit purees or natural sugar substitutes for sugar. Use carbohydrate reduced or gluten free mixes for cookies, biscuits or cakes.
15. Wear a Tight Outfit – A tight dress will make you think twice or make you very uncomfortable if you overeat.
16. Avoid Second Helpings – Limit yourself to only one plate of food without seconds. Savor every bite and slowly eat your food!
17. Choose Denser Foods – Munch on veggies, fruit and complex fibrous carbs instead of sugary sweets or empty calorie foods like crackers loaded in simple sugars.
18. Establish Ground Rules – Before you get to your big meal, set some eating rules establish boundaries on what you can and can’t eat.
19. Buddy System – Become accountable to someone else who shares your same goals. Check in regularly to keep each other on track.
20. Make New Year’s Resolution Before January – Motivate yourself to get started on a healthier diet plan by starting before the 1st of the New Year!
