by Rachel Scheer
The Holidays can cause us enough unnecessary stress as it is (if we let it), so don’t let all the delicious food offerings be a factor. There are things that you can do to still enjoy the Holiday food without overdoing it. Here are some suggestions that will not only serve you well during the Holidays, but year around.
- Make half your plate non-starchy veggies
- Non-starchy veggies are low in calories and are loaded with fiber so if you fill up on the greens, you’ll feel full and be less likely to overeat.
- Fill up on protein
- Your second biggest portion should go to protein. Protein will also help you to feel full and prevent you from overeating.
- Limit your sweets and refined grains
- It’s okay to have a little (after all it is the Holidays); just don’t overdo the sweets and breads. Before even looking at the dessert table you should have a plate full of protein rich foods and healthy vegetables.
- Take it slow
- Pace yourself when eating. It takes a good 20 minutes to feel satiated, so eating slower will help you to listen to your body and know when you’ve had enough.
- Don’t arrive to the party hungry
- Have a healthy meal or snack before the party so you’ll be less likely to overeat or make impulsive food choices
- Keep with your exercise routine
- As tempting as it is to want to stay in on those cold days, it’s important to keep up with an exercise routine to not only burn off those extra calories but to put that extra food towards building muscle, and not just fat storage.
- Buffet it
- If you’re the host, don’t put the food on the table; instead, set up a buffet. For many, if they are forced to get up to get seconds (or thirds…), they are less likely to do so than if the food is within arm’s reach.
- Watch your liquid calories
- From hot apple cider to alcoholic beverages, liquid calories are still calories that are often overlooked and can add up fast.
- Don’t beat yourself up
- If you do overeat, don’t punish yourself by starving yourself the next day. Overeating then restricting yourself constantly wreaks havoc on your glucose and insulin levels, which are necessary for an optimal metabolism. Instead, just get back to your normal healthy eating routine and be more mindful of what and how much food you are putting into your body.