Holidays tempting you? You don't have to duck tape your mouth closed to avoid pitfalls, just try for moderation. Here are some healthy hints to keep your waistline slim:
Portion control Lose weight and keep it off with the simple strategy of portion control. Limiting certain foods is difficult during the holidays. Instead, do the next best thing: Eat reasonably small portions, limit the foods you know you should limit, and don't stuff yourself.
Minimize the treats If you can't abstain from problem foods all of the time during the holidays, abstain from them most of the time. "Most of the time" is better than "none of the time."
Avoid the "diet mentality". Just eat healthy and eat small portions. You'll let yourself down if you think of yourself as being "on" or "off" a diet. If you are on a diet, chances are you'll binge if you slip. OOPS ! Just focus on healthy choices. A taste of pie doesn't mean a setback and definitely doesn't mean " I might as well eat the whole thing." Sample and enjoy! But the word is SAMPLE
Don't skip meals. Chance are you'll eat a lot more at dinner if you skip breakfast -- and lunch, because you come to the meal starving and wind up eating much more than you ever intended.
Never arrive hungry. Tempting sugary treats are a lot harder to resist when you're starving and your blood sugar low. An ounce of prevention goes a long way. A glass of V8, some whole-grain crackers, a slice or two of cheese or a rice cake with some peanut butter will keep your appetite at bay. Try any of them an hour or so before the big holiday dinner and watch your willpower soar while your waistline stays in place.
Use a small plate. A full salad plate looks like a lot of food and psychologically "feels" the same way as a dinner plate. You can always go back for seconds, giving you more time to feel full.
Shop with snacks. Shopping leaves everyone starving and vulnerable to bad fast-food choices. Roam around with crunchy, healthy snacks like celery, carrots, or even nuts -- just don't scarf down fistfuls of peanuts -- the food court will just seem like another fast food bog to avoid.
Replace sweet with spicy.Cravings for sweets decrease when you put something pickled or spicy in your mouth. It's okay to indulge the occasional sweet craving, but eat something spicy or pickled first to satisfy your craving.
Keep well hydrated, Drink a lot of water. Dehydration can mask itself as a hunger craving. Add a slice of orange, lemon or lime to your water for a refreshing drink.
Finish your big holiday meals within an hour of starting. Your body produces a second insulin hit if it senses a lot of food coming in continuously. You can avoid that second hit (and the subsequent fat storage that it triggers) by finishing your meal within an hour.
Begin each meal with a salad and a glass of water. It fills you up, provides fiber and is a great way to make sure you get your veggies
Divide your plate into quarters. 1/4 protein, 1/2 vegetables and 1/4 carbohydrates. You won't get hungry or have a post dinner slump.
Remember Fiber. Fiber supremely healthy and helps reduce the risks of many diseases. It is a huge player in the weight-loss field. It also contributes to a feeling of fullness.
Plan ahead. During the holidays, try to plan around where you're going, what temptations are likely to arise and how you're going to deal with them. Decide in advance what you're going to allow yourself, but prepare for it so you don't go overboard. Don't be afraid to taste things without finishing them.
Eat slowly. Hormones signal the brain when you're full, but it takes about 20 minutes from start time before you feel it. Slow eating not only aids in digestion but also gives your brain a chance to know what the stomach is doing. If you make the meal last, by talking, putting down your fork between bites or just plain waiting, you're less likely to eat on "automatic pilot" and more likely to realize you're full.
Not so hard to make healthy choices! Happy visiting and be proud of yourself for being a smart cookie at those holiday feasts! Joy to you and yours.
