...or at least avoid the typical holiday weight gain. The average American gains seven pounds during the feeding frenzy that stretches from Thanksgiving through New Year's. Between holiday parties, family dinners and treats at the office, it can be difficult to head off middle-aged spread. But you don't need to abandon your healthy eating habits during the holidays. Here are some tips to keep you on track:
1. Count your calories: You don't need to calculate the exact number of calories for every dish on the table, but use an approximation to track what you're consuming. High-fat foods such as stuffing and rich desserts should be eaten in small portions.
2. Plan your day sensibly: Don't fast through breakfast and lunch in anticipation of that family dinner. You could find yourself hungrily reaching for two servings of everything. Instead, eat a light breakfast, a light lunch, and a snack in the afternoon.
3. Use a small plate: A salad plate "gives the feel of a lot more food," says Dr. Susan Mitchell, Ph.D., R.D., in the Say Yes to Food discussion. "You won't feel cheated and will be surprised at how satisfied you are."
4. Slow down: "Allow 20-30 minutes to pass before you go back for seconds," advises Dr. Mitchell. "This allows the stomach to send a message to the brain that you are full. You will eat less and not miss it."
5. Don't deny yourself: It's OK to allow yourself a slice of pumpkin pie. Just make sure that you balance out your indulgences with healthy eating for the rest of the day.
6. Exercise: Don't give up your workouts during the holiday season. Exercise burns calories and lessens stress, which commonly leads to overeating. Not working out regularly as it is? The holidays can be a great time to start! Use a brisk walk after a meal as a way to catch up with a visiting family member.
Most of all, remember that it's the valuable time spent with family and friends, not that extra helping of mashed potatoes, that makes this season special.
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Looking for a healthy eating plan to last you the whole year through? The ThirdAge YES Plan is fun and easy.
