Fresh, hot, buttered rolls, creamy mashed potatoes, savory homemade dressing, a succulent turkey, all topped off with gravy…Is your mouth watering yet? Well, it’s that time of year, a time when these types of foods fill tables and buffet lines all over the nation, as we come together for the holiday season.
If you’re trying to be healthy or lose weight, however, these thoughts may make you cringe a bit. Sure, it sounds great, but you know that eating foods like this at gathering after gathering is a surefire way to undo a lot of the good work and gains (rather, losses) you’ve made the other 10 to 11 months of the year. With that in mind, you may can understand why some people actually dread the holiday season.
But have no fear! Longstreet Clinic Center for Weight Management professionals Sheenagh King, RD, LD, CPT, and Amy Sabbag, RD – both dietitians – say that there is plenty of reason that you can stay healthy and maintain your waistline, no matter how many Thanksgivings, friendsgivings, or any other type of holiday gathering you attend through Christmas and the New Year.
“It all centers around knowing a few facts and being intentional about your eating over the holidays,” Sheenagh said. “There’s no reason to dread any buffet line, so long as you know how and what to eat.”
Amy agreed, noting, “After years of helping patients to lose weight and keep it off, there are plenty of things you can do to be healthy during the holidays – while still partaking in the holiday and cheer and not feeling like you’re missing out.”
Follow these seven steps, courtesy Sheenagh and Amy, and you will exit holiday season healthy and yet happy from taking part in family and friend parties.
7 Tips to enjoy the holidays without overindulging
Set Realistic Goals
The holiday season isn’t the time to put pressure on yourself to lose a lot of weight. In fact, it’s absolutely fine to maintain your weight or gear back and lose weight at a slower rate. Keeping realistic goals is important to overall success, so don’t be too hard on yourself – otherwise you could get discouraged when you don’t succeed, or even get mad at the fact that you’re depriving yourself from the goodies so readily at hand this time of year.
Keep Moving
Burning calories through exercise will help you keep from gaining weight and make you feel better. Don’t take this to mean that exercise makes you invulnerable to a consistently bad diet – far from it. But exercise can help you offset a few indulgences. And exercise doesn’t have to be super intense or of seemingly infinite duration to make a difference. A simple walk can do wonders. Even with temperatures dropping outside, there are low impact, indoor exercise alternatives. Utilize any equipment you have at home or go to the gym. You can also find a wide variety of exercise classes on YouTube. Try to choose something you enjoy. For example, if you like to dance, search for a dance exercise class. Or, if your goals include strength training, there are several 15-minute classes available for free online, many that rely on bodyweight moves rather than equipment you may or may not have. The key is to do something, because anything is better than nothing.
Take a Seat
While you may enjoy standing around and talking to friends and relatives at this time of year, avoid doing it during your meals. In other words: Do not stand around a buffet, as this only encourages you to eat more than you might normally. That’s because if you’re seeing and smelling wonderful food constantly, it makes it harder to resist eating said food. The smart choice is to fix your plate, walk away, and find a seat. Enjoy your meal and remember to take time to socialize with friends and family – just don’t do it while eyeballing and grazing the buffet.
Eat Deliberately
You may have been told to do this when you are a kid. Turns out your mom was right. Eat slowly and thoroughly chew your food. Eating at a quick pace tends to lead to overeating, as it takes your body time to understand when it is sated. This is because it takes time for your digestive tract and brain to interact (via the endocrine system) and realize that you are full. Eating fast can also cause gas and bloating. So, take at least 20-30 minutes to finish your plate. Tip: To help ensure a slowly eaten meal, put your fork down and take a few breaths – or spark up a conversation with someone you haven’t seen in a while.
Protein and Veggies
If you’re looking to eat efficiently – that is eat foods that give you the least chance of gaining weight or feeling bloated – you should fill 75 percent of your plate with protein and vegetables. That is because these foods have a higher concentration of substances that your body will not turn into excess fat when you consume them. For example, turkey (which is full of protein – and white meat turkey has the added benefit of being relatively low in fat) and green beans (which are low in sugar in fat, but have vitamins and fiber, which helps you burn fat). Leave the other 25 percent of your plate for the starches – such as sweet potatoes, mashed potatoes or a dinner roll. The good news is that holiday turkey and green beans often taste wonderful.
Eat Purposely
When you sit down to eat, consume your protein and vegetables first, leaving the starches for last. This leads to feeling full longer and keeps you from experiencing a blood sugar rush (and, inevitably, a blood sugar crash). Why? Because eating protein and fiber first actually prevents your blood sugar from spiking and may keep your body from absorbing a lot of the carbohydrates present in the starches. Protein also increases your body’s production of a hormone (peptide PYY) that makes you feel full longer and decreases the level of another hormone that makes you hungry (ghrelin). There is a reason dessert comes at the end of a meal, and you should treat any starchy foods, like sweet potatoes, mashed potatoes, breads, rice, etc., as your dessert.
Be Mindful and Plan Ahead
The holidays should not be about complete self-denial. What they should be about is moderation. It is absolutely OK to enjoy yourself – even a little more than usual. Just don’t go over the top. If you know the types of food that will be at your holiday meals or parties, allow yourself a sliver of Grandma’s famous pie, your aunt’s sweet potato casserole, or your dad’s fried turkey leg. Leaving a little room to enjoy a family traditional food will make you feel less deprived – and make the cook happy that you enjoyed the hard work that went into making it.
“Even at the height of the holiday season, remember that, ultimately, you are still in control,” Sheenagh said. “So, listen to and heed your physical hunger cues – even if your mental hunger cues tell you to overindulge.”
“Also remember that most of all, this is a time to connect with family and friends,” Amy said. “At this time of year, food is a part of that, and it is meant to be enjoyed – but it also doesn’t have to be the main attraction of the holidays.”
If you feel like your holiday plans are getting the better of you, or perhaps you’re ready to make some significant changes to your health and weight, know that the staff at Longstreet Clinic’s Center for Weight Management are here to help. Simply contact us, and tell our caring, committed professionals your concerns, and they will work with you to help you achieve your goals – no matter their scope.
Call the Longstreet Clinic’s Center for Weight Management today at 770-534-0110, or fill out our contact form for more information.
