The holiday season is here! It’s a magical time of year in a lot of ways but can feel a little less magical when it comes to losing weight. Don’t let all those indulgent holiday foods sabotage your success. Try these tips to stay on track with your weight loss goals.
1. Switch things up. Modifying recipes can make a difference in healthy eating.
Use almond, coconut or whole-wheat flour in place of all-purpose flour and rolled oats or crushed bran cereal in place of dry bread crumbs. Add chopped vegetables to stuffing and switch out brown, wild or cauliflower rice for white rice. Fresh fruit with whipped cream makes a delicious alternative to pie and ice cream!
2. Keep carbs consistent. Remember that a holiday feast is not an opportunity to go carb crazy. Instead, fill most of your plate with protein, healthy fats and vegetables and take just a few spoonfuls of only the carbs you enjoy the most. If it’s not a carb you care about, skip it! Remember the plate method of ½ your plate non-starchy vegetables, ¼ protein and ¼ starch to balance out those blood sugars.
3. Choose your drinks carefully. Stick to calorie free drinks such as water, tea, sparkling water or diet sodas instead of punch or mixed drinks. If you choose to drink alcohol, limit the amount and have it with food.
4. Stay active. After your meal, take a walk with family and friends. Exercise will keep you focused on your goals and lower blood sugar levels.
5. Be kind to yourself. If you overindulge, don’t beat yourself up. Use it as a learning experience and make a plan to get back on track.
Holiday parties can make it difficult to stay on track during the holidays. Here's some ideas to help you navigate eating during the holidays whether you're hosting or attending a party.
Eat a small balanced meal or snack before you leave home. Managing your hunger will make it easier to make sensible choices.
Study all of the food options and think about what you are going to have before you put anything on your plate. Decide which foods are worth eating and which you can do without, and then stick to that decision.
Fill your plate up with vegetables first.
If you taste something that you don’t enjoy – leave it on your plate.
Sip a large glass of water to keep you hydrated and help limit alcohol.
Try not to hang out near the food table. Find a spot across the room and focus on socializing instead of eating.
By using these healthy holiday strategies you can avoid gaining the 5 pounds the average American puts on during the holidays. Maintain the progress you've made and stick to your weight loss efforts.
