Ten Ways to Keep Holiday Eating at Bay

Posted by Chelsey Hegge on November 22, 2017

Do the holidays stress you out, especially when it comes to food? Holidays are an important time of the year to spend with family and friends and almost always there are large amounts of food involved. This can make it especially difficult to avoid overeating if you are trying to lose weight or even just maintain your current weight.

Americans gain approximately one to two pounds on average during the holiday season. Even though this may seem insignificant, holiday weight can stick around and accumulate over the years. Here are a few tips to prevent this holiday weight gain while still enjoying the holidays!

  1. Don’t skip meals and make sure to eat breakfast. Eating breakfast within an hour of waking will jumpstart your metabolism. Try to include 20-30 grams of protein to keep you full! Eating consistently during the day and not skipping meals will prevent overeating later.
  2. Incorporate physical activity into your day. Not only will physical activity burn extra calories, it could be made into a family affair. Bring the whole family on a walk to get out of the house and away from the food.
  3. Focus on family and friends instead of the food. Sometimes we forget there is more to holiday get-togethers than the food. Remind yourself to take your thoughts off the food and enjoy spending time with loved ones.
  4. Fill up on vegetables. Try to fill half your plate full of vegetables. Vegetables are high in fiber and satisfy hunger with fewer calories. This can help you eat fewer calories overall.
  5. Use a smaller plate and focus on portions sizes. Using a smaller plate can help prevent over-eating and make you feel fuller. Larger plates can make a serving of food appear smaller and fool our brains into thinking we need more food than if it were on a smaller plate. Using a smaller plate will also help keep portion sizes in check.
  6. Watch out for calorie-laden drinks. Without even knowing it, calories from liquids can add up quickly (including alcohol, juice, eggnog, etc.). Moderation is key! If you’re looking forward to a certain drink, consume one serving of it and make sure to drink water the rest of the day.
  7. Bring your own healthy dish. Rather than being stressed over not knowing what kind of food might be at a holiday get-together (or what’s in every dish) bring one or two of your own healthy side dishes so you have healthy alternatives available to eat.
  8. Don’t wear loose fitting clothes. It’s tempting to wear loose-fitting clothes to a holiday get-together to be more comfortable. However, wearing more form-fitting clothes can help you pay attention to what and how much you’re eating and prevent over-eating.
  9. Eat what you want (in moderation) and don’t feel guilty for what you ate. Make sure to enjoy the food and the atmosphere and savor every bite. Try to leave the holiday eating to that day.
  10. If you’re hosting the holiday get-together, give away leftovers. This way you don’t have temptations around you the following day (or week) of the party and you can resume your normal, healthy eating routine.
Chelsey Hegge

Chelsey Hegge

Chelsey Hegge, RD LD, ACE-CPT has a BS in Community Medical Dietetics. She has a passion for health and enjoys assisting people in leading healthier lifestyles by focusing on creating healthy and sustainable long-term habits while incorporating a balanced diet where all foods fit in moderation. Chelsey enjoys being active through lifting weights, walking and has completed several half marathons. In her free time you will find her trying new recipes, hanging out with friends and family, and spending time outdoors.

Contact Chelsey Hegge at (507) 287-9335 ext. 355.

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