STAYING ON TRACK THROUGH THE HOLIDAYS

STAYING ON TRACK 

THROUGH THE HOLIDAYS

Planning. It really is the key to almost everything when it comes to weight loss. Planning is so important, because if we wait until all the events come rushing in over the next several weeks, and we just decide to deal with food choices when we get there, we’re going to be in trouble.

Here are some tips to help you not only overcome the temptations, but to also enjoy and thrive in your holiday events.

Tip #1 - Focus on the people, not the food. Holiday parties and social functions are meant to be times to get together with friends and loved ones. Get in the spirit of the holiday season by celebrating your personal relationships and recognize that you're not just there for the food.

Think about those people you want to connect with ahead of time and about the positive conversations you want to have. Be pro-active. Perhaps you can come up with 3 or 4 topics or questions you could have prepared in advance.

Tip #2 - Make the occasional party the exception to your food plan, not the rule. Enjoying some holiday favorites on occasion is not generally a major problem, as long as you get back on plan the next day. Don't let one or two holiday events be the excuse for falling off the wagon until New Year’s. And when you do enjoy the food, don’t treat it like an open buffet.

Tip #3 - Offer to help with hosting a party yourself. There's no better way to ensure that there will be weight loss-friendly and healthy choices on the menu than by either throwing the party yourself or offering to help someone else in doing so.

Tip #4 - Don't arrive at a holiday party on an empty stomach. You can’t eat like a bird all day and then overconsume at one meal. Eating too much food at one time also spikes a lot of blood sugar and insulin, which leads to fat storage.

This pattern can open up the door to wanting more and more sugar or foods that break down into sugar again and again. Before you know it, you’re off track and struggling to break the food/sugar addiction cycle again.

Tip #5 – Choose wisely from the foods available at holiday functions. If you look carefully, you’ll find there are often acceptable healthy choices available to you. Get a small plate and fill it only once. Concentrate on proteins, fresh fruit, salads, or vegetable platters. Nuts are also a better choice – if they’re not candied.

Tip #6 - Eat slowly and mindfully. It takes our body about 20 minutes to realize that we are full. Also, the more slowly you eat, the less food you'll eat as opposed to eating fast in the same amount of time. As you eat, appreciate the food and acknowledge how it tastes. Mindful eating is a way to slow down the process of gulping down food.

Tip #7 - Watch the alcohol. Consider naturally flavored, sparkling mineral water, non-alcoholic or non-sugary drinks. If you decide to drink alcohol, make a choice that can help keep your blood sugar from spiking. White liquors like vodka, tequila, gin, or even rum or whisky, have zero carbs.

Just remember, alcohol not only breaks down your defenses, making it harder for you to say “no” to food, but it will also make you want to eat more.

Alcohol is also a fuel that your body will choose to burn first for energy, leaving any leftover food energy that isn’t needed to be stored as fat.

Tip #8 - Be careful of leftovers. Don't eat leftovers just because the food needs to be eaten up. Portion all leftovers into small amounts and ensure that everyone is sharing them so that you're not tempted to finish off anything remaining by yourself.

It's the holiday season, so general deprivation is not the way to go. Simply shift rewards from food to activities, like going to the movies, visiting friends and family, taking a day trip or going shopping. This is how you will reward yourself. By moving the focus off of food and onto doing fun things, you'll continue to enjoy the spirit of the holiday season and stick with your weight loss plan.