Every year, I joke that the time period between Halloween and New Year’s should be called the Season of Feasting. The candy arrives at the beginning of October for everyone to start eating and then the treats and drinks keep coming through January 1st. Many emerge on January 2nd a few pounds heavier. Well, I’ve got some tips for you on how to avoid the dreaded holiday weight gain.
It’s a double-whammy for athletes, right? Not only are you surrounded by treats and alcohol, you also happen to be in off-season for training. You’re giving your body and your mind a well-deserved break. Off-season doesn’t mean you don’t do physical activity or exercise, it just means no structured training. Time to do the things you don’t have time for during training, like hiking. Since we’re doing a reduced load of activity, we don’t need as much food. . . but it’s all around. What can you do? Read on . . .
- First and foremost, this is not, I repeat not, the time of year to try to lose weight. I’ve taught weight management classes for the last eight years. Trust me. The goal during the holidays is to maintain weight.
- Every time you sit down for a meal, make sure you have protein, fat and fiber. That does not go out the window just because it’s the holidays. Balance your plate = balance your blood sugar = reduce stress on your body. The holidays are stressful enough. Why add to the stress with unbalanced eating?
- It’s the season for parties and many other social gatherings where food is a focal point. Putting some of these strategies into practice at parties and at restaurants can go a long way:
- Snack before you head out the door. Instead of skipping meals and “saving” your calories for the party or dinner, eat a balanced breakfast and lunch. Then, have a small snack with protein prior to going to the event. I promise you won’t eat as much.
- If it’s a potluck gathering, offer to bring a healthy dish. Amidst all of the potato chips and dip, sugary desserts and boozy mixed beverages, you have the option of bringing a more balanced dish. How about hummus and veggies, a fruit and cheese platter, or some smoked salmon with goat cheese and crackers or cucumbers? Not only are these tasty selections, they are balanced.
- For every glass of alcohol, drink a glass of water. It will not only slow you down on your alcohol consumption (read: empty calories) it will also help to keep you hydrated.
- Before you grab a plate and dive into the potluck table or buffet line, really take the time to peruse what’s out there. I make a conscious effort to review everything before loading up my plate. Hmmm, I see chips and dip out there as well as sticky toffee pudding. My decision? Well, I can honestly have chips and dip anytime I want, so why waste my calories on it now? However, I don’t get a chance to eat sticky toffee pudding but once a year. I’m going to make sure I save a little space for that.
- Once you do grab your plate, be sure to fill up half your plate with fresh veggies and fruit. Fiber, remember? Then add some protein and other favorites on the other half.
- Walk away from the potluck table. You heard me. Review the table, grab your meal and walk away from the table to another room, if possible, to sit down and eat. Don’t eat standing up next to the table.
- If you are at a restaurant, order first. Making your selection before you get swayed by others’ possibly not so healthy ideas can prevent impulsive ordering.
- Go with an appetizer or a dessert, but not both. Do I want the chips and guacamole or do I want the key lime pie? Hmmmm. Pick one. Get the other one next time.
- Don’t deprive yourself. If you are good 80% of the time, you can play 20% of the time. Enjoy treats in small amounts.
- Eat until you are no longer hungry, not until you are full. The French say “J’ai faim” when they are hungry. Translated, this means “I have hunger”. When they are finished, they say “Je n’ai plus faim”. This means “I have no more hunger” . . . they don’t eat until they are full. We could learn a lesson there. Don’t ask yourself “Am I full?”, ask yourself “Am I no longer hungry?”, “Am I satisfied?”.
Stay tuned for Part 2 of this blog where I’ll discuss some simple swaps you can make while cooking and some tips on how to make the holiday baking a little more healthy. Happy Thanksgiving everyone!