The holiday season is full of parties, celebrations, and getting caught up in the spirit of the giving season.  However, it is also a time of overindulgence and often weight gain.  How do you balance enjoying all that this time of year has to offer with maintaining your weight?  Here are some tips that might help you avoid the post holiday weight gain blues:

Holiday Party Survival

1.  Eat before you leave for the party. 
While the food might be delicious at many holiday gatherings, it is likely loaded with unnecessary fat and calories.  Eat a small nutritious meal before you go so that you’re not hungry when you arrive.  If you must, politely sample one or two items but don’t make the party your meal source for the day.

2.  Don’t hang out at the food table.
Parties are for catching up with friends and socializing.  Remember that this is the purpose of the party – not the food.  Take the lead and move away from the food table to socialize.  Standing near the food increases the temptation to mindlessly nibble on foods until you’ve consumed enough calories for three days.  Browse the host’s abode and enjoy the decorations, pictures, etc.

3.  Offer to bring a food item.
It is not uncommon for guests to bring a food item to share at a holiday party.  Make something healthy that you know you can eat.


4.  Snack wisely.
When eating the food at parties, opt to eat the vegetables or fresh fruit first; fill up on these low-calorie, good-for-you foods so that you don’t have as much room for the unhealthy items.  If the dessert is just too tempting, ask someone to split a dessert item with you. 

Holiday Family Gatherings

1.  Make your holiday meal last.
Rather than heaping food onto your plate and going for seconds, try eating more slowly and only eating one serving of food.  Your body needs time to feel satisfied; if you eat too quickly, you’ll overeat and be uncomfortably full.  Let everyone take home some leftover goodies to enjoy the holiday feast a little longer.

2.  Create a new, active tradition.
Be honest, how much fun is it to pig out and then have everyone fall asleep shortly thereafter?  Sleeping hardly counts as quality time spent together.  Why not bundle up and go for a winter walk or take the kids sledding or ice skating.  You’ll create great memories and burn off some of the extra calories you may have eaten.

Resisting the Holiday Goodies

It seems that everywhere you turn this time of year, someone is offering a cookie or baked good.  You don’t have to say “yes” every time someone offers.  Most people understand that people are on treat overload and won’t be offended if you politely refuse their treat.  If you’re afraid of hurting someone’s feelings, accept one and then give it away.  An occasional treat is fine, but watch what else you’ve eaten during the day and how much activity you’re getting. 

If your willpower is lacking this time of year, try this trick:  Pull out your favorite article of clothing and try it on before you leave the house.  If it fits well, use that image of yourself in the mirror to inspire you to not limit your clothing options by eating that extra cookie.  If your favorite clothing item is tight, let that inspire you to start TODAY with making decisions that will allow you to wear that item and look stunning.  Having that visual in your mind is a powerful tool to help guide the decisions you make during the day.

THE BOTTOM LINE:
 
Ask yourself this question before you go to a party or gathering where you’d normally overeat or before you grab another holiday cookie:  What provides me with energy and helps me feel good about myself?   Perhaps the holiday treats do temporarily, but not long-term.  The key is focusing on what the true meaning of the holiday season is for you.  If it’s about being more loving and kind to others (and yourself), then focus on that rather than the food.  When you change your focus to what is truly most important to you, you will find yourself naturally making better choices.

Your eating habits shouldn’t change just because it’s the holidays.  Why set yourself up for an uphill battle in the New Year?  Why not commit to YOU instead?  If you over-indulge, don’t beat up on yourself but commit to being more mindful of your food and activity afterwards and refocusing on what is really most important in your life – odds are what is really most important is not the food and treats.

Author:  Rosie Ward, MPH, CHES, Intrinsic Coach™; Health and Wellness Director, Northwestern Health Sciences University