With the holidays, many occasions of eating come during the festive celebration. Whether it's office gatherings, school events, home parties, or family festivities, there's an array of food options to choose from. For some individuals, indulging in these celebrations may lead to increased bloating.
Preventing the accumulation of holiday weight might seem as challenging as Santa squeezing through countless chimneys on New Year and Christmas Eve, but rest assured, there are practical strategies to stay on a healthy track. While many of us may experience weight gain in the winter months, putting on a few pounds in December is not inevitable.
Don't misunderstand us: the holiday season is a time for celebration, unity, and enjoying treats—in moderation. So, raise a glass of eggnog and let's address how to navigate through holiday feasts, busy schedules, and disrupted workout routines.
Here are 20 ways to savor the festivities, ward off bloating, and steer clear of weight gain.
1. Eat before drinking and celebrating
Opting to skip breakfast or lunch with the intention of "saving your appetite" may not be the most effective approach for weight management. While the debate continues on the true significance of breakfast, delaying your meals until the afternoon might result in overindulging later (think: devouring four slices of pumpkin pie). Our suggestion? Opt for a moderately sized breakfast rich in protein, as it will provide longer-lasting satiety and help curb the temptation to overeat later on.
2. Use smaller plates
Plate sizes have undergone considerable expansion over time. Whenever feasible, opt for the smaller salad plate (8-10 inches) rather than a larger tray-like one (12 inches or more). Utilizing smaller plates can create a sense of fullness with less food. The mind links a substantial white space on the plate with a smaller amount of food, and smaller plates typically necessitate smaller portions.
3. Eat and Chew slowly
Taking your time with meals might be challenging when faced with endless appetizer options, but it's worthwhile to pace yourself. Thoroughly chewing your food is crucial for both satisfaction and digestion. Saliva contains digestive enzymes that aid in breaking down starches and initiate the digestive process, even before the food reaches the stomach. Extended chewing also allows the brain to receive signals from the stomach indicating fullness—a process that takes approximately twenty minutes. Eating quickly reduces the time the body has to register fullness. Therefore, take a moment to slow down and relish each bite of baked brie or scoop of spiced nuts.
4. Stay attuned to the sensation of fullness.
When the stomach approaches its capacity, the flavor of food undergoes a change. Pay attention to this shift, along with the "politely full feeling" that arises during festive celebrations. Always consider taking some holiday treats for later enjoyment.
5. Hold off on seconds
As previously noted, the faster we consume a meal, the less opportunity our bodies have to recognize fullness. Given that it takes approximately 20 minutes for the brain to acknowledge that a meal has been served, it's advisable to take a break—whether it's a short walk or a chat with friends - before going back for seconds.
Alcohol not only contributes unnecessary calories to your diet but also has another impact on our behavior. Consuming excessive amounts of champagne, eggnog, wine, or beer can lower our inhibitions around food, leading to irresponsible eating. So, go easy on the bubbly to avoid moments where you might casually say, "Oh, what's one more cookie?"
6. Take it easy on the white stuff
Simple carbs are often the white stuff - white bread and refined sugars (like those in soda and candy). While these foods provide energy, they may lack the nutrients present in complex carbohydrates found in starchy foods like legumes, potatoes, corn, and whole grains. Simple carbs, like those in fruit and low-fat dairy, can be beneficial, but in general, they are broken down more rapidly, leading to a quick spike in blood sugar and insulin that may result in increased hunger. Stick to whole grains such as whole-grain bread, brown rice, or quinoa, and maintain satiety with healthy proteins, as mentioned earlier.
7. Beware of booze
Not only does alcohol add unnecessary calories to your diet, but getting boozy has another effect on us, too. Drinking too much in the presence of champagne, eggnog, wine, and beer can make us lose our inhibitions around food and start eating irresponsibly.
8. Sneak in the veggies, especially fiber rich ones
Snacking on vegetables has long been acknowledged as a strategy to guard against obesity. When making food choices at holiday gatherings, prioritize fiber-rich veggies. The inherent fiber aids in smoother digestion. When arranging your plate, allocate more space for green vegetables of your preference and reserve a small portion for holiday treats. Blend pureed veggies, such as pumpkin, into baked goods or casseroles, or subtly introduce them into pasta or potato dishes. Including more veggies enhances the fiber content, promoting a greater sense of fullness.
9. Daily probiotics
Include probiotic supplements daily. This will help aid digestive functions by clearing the intestinal walls, breaking down foods, eliminating wastes, and increasing the absorption of nutrients. Choose a high-quality supplement with the following strains: L. Acidophilus, B. Longum B. Lactis, and L. Rhamnosus.
10. Leave space for (healthy) fats in your diet.
Eliminating butter and oil can reduce calorie intake (and it's easy to substitute foods like applesauce, avocado, banana, or flax in holiday baked goods!), but not all fats are detrimental. Fat is essential in our diets for energy provision and the absorption of fat-soluble vitamins A, D, E, and K, while also contributing to a feeling of fullness.
Incorporate healthy monounsaturated and polyunsaturated fats from sources like avocados (hello, guacamole), nuts, and olive oil (in baked goods, on veggies, or in homemade dressings). An added benefit is that combining fat with fiber—such as dipping veggies in guacamole—has been demonstrated to enhance the satiety-inducing effects of fat.
11. Eliminate additional sugar
The allure of holiday cookies, cakes, and pies is undeniable, but the excess added sugar poses a potential risk for cardiovascular disease and obesity. Opt for sugar in its natural form, found in fruits, veggies, and whole grains. Instead of piling up a full plate of bland cookies, indulge in small tastes of the desserts you truly crave.
12. Politely decline
Even if relatives insist on pushing seconds onto a cleared plate, it's perfectly acceptable to respectfully say no. A simple "I'm full" or "I'm taking a break" should be sufficient for friends and family members to respect your decision (and give you the space to determine if you genuinely desire more).
13. Indulge in cravings
Finally, a recommendation we can all support. It's wise to acknowledge a few cravings instead of completely suppressing them. Giving in to a craving—within moderation—can help satisfy the desire without going overboard like a kid in a candy store.
Avoiding a specific food or food group during the holiday season may only make it more appealing. Still hankering for more apple pie after a few bites? Try redirecting your thoughts to your favorite holiday activities, such as opening presents, watching Christmas movies, or playing in the snow. Research indicates that daydreaming about enjoyable activities or engaging in any distracting activity can diminish the intensity of food cravings.
14. Hydrate with H2O
Drinking water promotes a sense of fullness, leading to a reduction in calorie consumption. Rather than consuming calorie- and sugar-laden sodas and juices (linked to increased body fat and blood pressure), treat yourself to a glass of wine with dinner and reserve water as your primary beverage throughout the day. Allow occasional sips of eggnog and peppermint coffee (or other beverages), but prioritize ample water intake.
15. Enjoy Herbal Teas
Including herbal teas in the diet can help to calm the stomach and deter bloating. Choosing herbal teas with peppermint, ginger, chamomile, chai, lavender, and green tea are definitely beneficial during this time of the year.
16. Turn off the tube
While turning off the TV during a football game or family movie may seem sacrilegious, eating while watching television is associated with poor food choices and overeating. Moreover, immersing yourself in classics like "It's a Wonderful Life" or "Elf" may lead to mindless eating, as it's easy to lose track of the number of chocolates or candies consumed. It's not just the mindlessness of TV watching that poses a challenge - commercials promoting unhealthy foods and drinks can fuel cravings for low-nutrient junk, fast food, and sugary beverages.
17. Get quality sleep
Although resisting the urge to rise early on Christmas morning may be challenging, ensuring an adequate amount of sleep can contribute to weight management, as sleep loss is linked to changes in appetite. Getting sufficient sleep has also been correlated with less weight gain. Establish good sleep hygiene practices, such as turning off electronics in the bedroom and avoiding high-fat foods at night.
18. De-stress
The holiday season is full of cheer, but it can also be stressful keeping up with family get-togethers and paying for all those gifts. Unfortunately, a lot of stress can trigger increased eating and cravings, especially for sugary carbohydrates.
If family time (or being away from family during the holidays) has you feeling overwhelmed, consider trying one of some stress-reducing methods you know before reaching for hot chocolate and other sugar containing beverages. These healthy sugar-free delicious drinks might be a good alternative.
19. Move it & Shed It
Stay Active – During the holiday season, everyone's calendars fill up with festive gatherings, holiday outings, and various commitments. Keep in mind that staying active is key to managing holiday weight gain. Make sure to allocate time to maintain your active routine, even if it means breaking it down into shorter sessions.
A straightforward mantra for weight loss is to move more and eat less. As reiterated before, the key is recognizing that movement doesn't solely entail hitting the track or going to the gym. Deliberately incorporate more steps into your day by taking the stairs or parking farther away from the grocery store entrance. Before cozying up by the fire, gather family members for a hike or snowshoeing adventure.
Walking is an excellent choice throughout the year and can be done in short fifteen-minute intervals. Movement aids digestion and helps in managing weight gain.
20. Serve Others
Another impactful way to contribute to the community during the holidays is to volunteer in serving others - whether through civic dinners, assisting at food banks, or providing small food items for those in shelters. Remember, it's not just about savoring the "enjoyment" for yourself.