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  • Tami Bruskotter

Post #33 Getting Through the Holidays...Without Gaining Weight!

In Podcast Episode #28 Tami gives us some tips about navigating holiday gatherings and still fitting into your clothes!


Sources:

https://www.health.harvard.edu/blog/12-tips-for-holiday-eating-201212245718

https://familydoctor.org/tips-eating-healthy-holidays/

https://www.businessinsider.com/tips-for-surviving-your-office-holiday-party-2017-12


It’s so easy to get swept up in the holiday party season! Friends are in town, the boss always throws a great party, Grandma's cooking, and you have new outfits to show off...Priorities!

But it only takes about 3 holiday gatherings of total indulgence to you make you feel like you’re about to bust out of your pants, and make your arteries clog up like a gunky pipe.


By eating just 200 extra calories a day, you could pack on 2 -5 pounds over this five- to six-week period (and you know you're going to eat a whole lot more than that, so add more weight . We're talking a slice or two of pecan pie, some latkes with all the toppings, or a handful of cookies. Shall we add eggnog?

Who cares - you'll lose the extra weight in the new year, right? Wrong. "Losing Weight" is both the #1 New Year's Resolution made & failed. This is not the time to plan for yo-yo dieting. Fluctuating weight is more dangerous than you know and will make real health efforts that much harder across the board.



So, What Can You Do???


KEEP YOUR ROUTINES!!!

If you're already working out REGULARLY in any way, keep going!

Got a lot of celebrating that's been added to your schedule? Just shorten the duration and increase the intensity of whatever workout you're doing.


START SOME ROUTINES NOW!!!!

Don't have a regular fitness schedule? Find 15 minutes everyday do something – anything! Wake up 15 mins earlier and move your body. Simple yoga, a walk around the block, a stash of some medium-effort handweights near your desk.

A 15 min combo of squats, pushups, lunges, quick abs, & jumping jacks will get you burning those party calories more efficiently.


It's not about the food.

Despite the ads and the visual reminders that are everywhere, HOLIDAYS ARE NOT ACTUALLY ABOUT THE FOOD. It's about the people! Those awesome people you enjoy spending time with are the real gift. So find activities that don’t involve food.

At a party, don't stand near the food all night. Make your way around the room.

At a family gathering, grab a few family members and take a stroll around the neighborhood. Play football in the yard, or engage others in a board game. Take the focus off the food.


Eat regularly.

Don’t eat less on the day of a big party so that you’ll have “room” to eat a lot later. Eat regular, small meals throughout the day. This will keep you from getting too hungry and overeating at the event.


Eat before you go.

If you’re worried about resisting the delicious but unhealthy foods at the event, eat a nutritious snack before you go. I like a combo of protein-fat-veggies. It will take the edge off your appetite and keep you from overeating.


Use a small plate.

Research shows we tend to fill our plates to the very edge, no matter what size they are. So choose a small plate and you just won’t be able to fit as much on it.


Start simple.

Casseroles never taste quite as good as they look, and they're usually full of tasteless fillers like bland cheese and white flour. Start by filling your plate with veggies, fruits, green salads, and lean meats. See a yummy looking side dish that you know is high in calories? Take just a taste of it for now. You can always go back for more later, if you’re still hungry.


Wait 10 minutes to fight the "Tastes Like More" syndrome.

So you ate your small plate of healthier foods and you had a taste of some super-yummy treat. Just give it 10 minutes before you head back for more of that treat or make a bee line to the dessert table. You might find that you're too full to eat any more.


"Tastes Like More" means You're Not Present.

If all you can think about when you are eating something decadent is the joy of getting a second helping, then you aren't really enjoying it! When you eat that treat, eat mindfully. And make sure what your eating is worthy of you!!! Don't just chow down because it's on your plate. Take a small taste first, if it wasn’t ecstasy in your mouth STOP, DON’T EAT ANY MORE. Move onto the next thing. When you find something that does curl your toes…Savor each bite! Put your fork down between bites. Focus on the flavor and enjoy what you’re eating.


Limit alcohol.

When you get to the party, start off with a low-calorie, non-alcoholic drink, such as sparkling water or a diet soda. This will help quench your thirst. Then have the alcoholic drink you really enjoy. Alternate alcoholic drinks with 1 or 2 non-alcoholic ones throughout the evening.


Speaking of Alcohol...Let's Talk About Work Parties!

If one or more of your holiday events are work-related, remember:

WORK PARTY MEANS YOU'RE STILL AT WORK!

1. Plan to Stay At least 30 mins and smile. It’s work! People need to see you there, not looking miserable!

2. Find out the dress code early. It’s work! This is not the time to release your inner hootchie nor to rock your fav t-shirt and ripped jeans.

3. Do not overdrink. IT’S WORK! The things that will come out of your mouth could mean you don’t have a job come Monday • 2 drink maximum • even if you hold the record for # of shots in one minute with your buds.

4. Eat before you go (yep, again). It's very hard to look like a pro when your face is full of appetizers 'cuz you haven’t eaten since lunch and now you’re starving. And you’ll need some food in your system if you are planning on having a drink. Also, the bigger the company, the longer the dinner takes. Pace yourself.



Bottom Line


With a little planning, you won't have to white knuckle it through the holidays just to avoid gaining weight. Eating healthy most of the time & sticking to a consistent fitness plan will mean the you CAN have that decadent dessert. It can also help you fight the colds that are everywhere this time of year! Enjoy!



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