Steeped in tradition of eggnog, stuffing, pecan pie, apple pie and oh, so much more, many Americans are fearful of what these celebrated months may do to their waistlines.
How does one enjoy the foods of these festive days, healthfully?
Take solace in the fact that true body fat loss or gain occurs over time, not in one day—and barely in one week. However, you can do damage--especially in one month.
If your lifestyle includes regular exercise and mostly nutrient dense, whole, unprocessed foods, the extra flavors of the holidays don’t have to wreak havoc with your body. Yes, that may seem like a big “if”.
Perhaps, the biggest damage one can do over the holidays is getting your mindset out of sync. For many people, because of metabolic dysfunction and with food pretty much everywhere, hunger cues can be thrown off a bit.
Hunger is tied to the hormones, insulin, leptin and ghrelin,. which research is showing may also be tied to our gut microbiome. This holiday help your gut microbiome and hormones maintain better function by not flipping that switch---the all or nothing switch--when you say, I'll start eating healthy January 2.
Keep the course with your healthy patterns--just be cautious.
One key strategy to surviving these weeks and making it to January 1 without a ten plus weight gain is portion control—yes, boring portion control.
Calorie and carb overload of low nutrient, low fiber, processed foods, which our body more easily stores as fat, is what causes fat gain, especially if you don’t keep to your exercise regime. Plus, these calories don’t promote a healthy balance of gut microorganisms, which can also affect metabolism.
Be your own person and don't succumb to peer pressure-- do what's right for you! (Tip #3). The good part is that no food is really off limits during the holidays. But, do yourself a favor and go for quality. Choose, smaller amounts of tasty, high quality foods.
Perhaps the easiest behavior you can do throughout the holidays is to keep exercising. The metabolic adaptations and mood benefits that your body gains from regular exercise will give you a profound advantage compared to not exercising.
Not exercising through the holidays is like walking through the jungle without a machete. There are no guarantees of protection or making it through the vegetation, but at least you give yourself a fighting chance.
Plus, maintaining exercise makes for one less New Year’s resolution.
12 Survival Tips For A Healthy Holiday Season
1. Be realistic about your expectations. Don’t strive for weight loss but try to avoid weight gain (unless needed), or at least try to cap any weight gain to no more than five pounds. Aim for maintenance.
2.Prioritize your tastes. Instead of eating everything, indulge in small portions of foods that you may not eat often and ones that you truly enjoy. Usually, the first few bites of a food provide the most pleasure. Yes, there are exceptions but when trying to control portions–really savor those first few bites and then be done. The latter bites of large portions usually contribute more to GI distress.
3. Careful of peer pressure. Don’t eat just because everyone else is eating. Make your own choices and be your own person.
4. Practice intermittent fasting and avoid grazing. A twelve-hour fast from the last time you consume any calories at night to the first time in the morning can help regulate your appetite and promote a healthy blood sugar. Our GI tracts like to have some rest time in between eating—at least two hours. It allows for better digestion and gives the GI organs a break. Some research suggests fat burning occurs better too, when we are not constantly feeding ourselves.
5. Return to healthy eating for the meals and days in between your parties and holidays. Avoid all or nothing mentality i.e. Diet starts January 2. Eat those veggies and healthy foods every day.
6. Beware of marketing tricks that tempt the consumer. Those holiday bags of chocolates/candy with colorful wrapping seem enticing but taste no different and are no less available than in the “off” season.
7.Do maintain enjoyable traditions. No need to replace every heirloom recipe, with something that barely resembles it. Go for quality ingredients.
8. Make a meal of appetizers and desserts. Shrimp cocktail or stuffed mushrooms, veggies and small slice of pumpkin pie is a nutrient dense meal.
9.Preserve Protein. Aim for 2-5 oz at most meals. Protein protects us in many ways, including weight management. Don’t skimp through the holidays.
10.Limit alcohol. Alcohol not only lowers inhibitions, but can be high in calories and leave you dehydrated.
11. Count all liquid calories. Calories in beverages can easily exceed your daily requirements. Dilute drinks with club soda or seltzer and add ~1 oz or more of real lemon or lime. Even diluted, hot apple cider is tasty.
12. Focus on fitness. Keep your sights on your exercise goals . Aim to exercise daily—walking counts too. Exercise can be divided into 10-20 minute chunks of movement throughout the day. Some is better than none. Although most high calories foods and meals eaten throughout the holidays far exceed the calories burned in 30-60 minutes of even intense exercise, the benefits of exercise go well beyond the actual calories burned, not the least being that studies show people make better food choices on the days that they exercise.
Use this chart to choose liquids wisely.
BeverageCalories
Mixed drink, 5-1/2 fl. oz 160
Rum, gin, vodka, whiskey: 90% proof, 1 oz 110
“After dinner liquor” 2 oz 240
Coffee liquor drink (4 oz cream and 1 oz. liquor) 392