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This time of year, it’s natural to feel like we want to hibernate. It has got really cold outside, the days are short so we are often leaving or coming home in the dark, and we have to put on many more layers of clothing. Motivation to get to the gym or out the door for a run might be dipping. To top it off, not only have the supermarkets only just put their Halloween candy away, now the aisles are full of delightful Christmas treats. And if you are lucky, you might be going to a party or two during the holiday season. So temptation is all around us!
Here are some tips to help you eat smarter during the holiday season and to resist the temptation to over-indulge:
1. Don’t go hungry. In a post about eating less, I start out with one that encourages you to eat. That’s because, if you go to an event already ravenous, you’re more likely to overeat as you seek to satiate the hunger sensation. Instead, eating a well-balanced, light, but nutritious meal before the party will not only be a healthier option, but will allow you to make better choices about a small indulgence or two later on.
2. Drink a glass of water before each meal. It will make you feel fuller, so you are less likely to overeat. Staying well hydrated will also make the body function better and help flush out any nights of over-indulgence.
3. Consider making your home a chocolate-free zone (or whatever your weakness is). If you don’t have it in the cupboard readily available, it will give you time to consider how badly you want it. If the craving really is strong, then maybe it’s one of those times when you decide to give in, but just having to walk 5-10 minutes to the nearest store may be enough for you to reconsider. Ask friends and family to support you by not buying it for you either.
4. Wear fitted clothing. This is an interesting one as often people who feel uncomfortable with their body shape welcome the chance to ‘hide’ in layers and big jumpers. However, it also means it’s easier for us to put off making the changes that we want to make. A tighter waistband in your trousers rather than a loose dress can be a reminder for you to not go back for second helpings.
5. Pack some healthy snacks. If we’re rushing around running errands or buying presents, then it might seem easiest just to grab some food on-the-go, which often ends up being fast food or a slice of cake because it is quick and easy. However, they contain a lot of calories and often don’t leave us full for long. Consider packing some healthy snacks to take with you: a small bag of nuts and dried fruit, some carrots and hummus, a piece of fruit, or a few wholegrain crackers with some peanut butter.
6. Eat mindfully. Take your time to eat. Build mealtimes in to your day as a welcome break. Chew and enjoy each bite. This gives you and your body a chance to listen to each other about how much and what you need to eat.
7. Think about what you drink. Many alcoholic drinks contain a lot of calories, especially cocktails or those mixed with sweet mixers. Consider alternating each alcoholic drink with a glass of water. Choose soda water as your mixer. The simple carbohydrates in many cocktails will cause a blood sugar spike, but as soon as that’s been processed by your body, you’ll feel really hungry, so it’s best not to drink on an empty stomach.
8. Consider using a calorie counting app. When temptation is all around us, it’s easy to think that a little nibble here, and a quick graze there is okay, but it all adds up. And if we continue to do that over the next 6 weeks until the holidays are over, then we quickly gain weight. As a way of remaining accountable to yourself, consider logging all that you eat using a calorie counting app such as My Fitness Pal or your Fitbit. That doesn’t mean you can’t enjoy the occasional indulgence, but it helps you be aware of what you’re eating. Awareness is the first step to retaining or regaining control of our habits.
9. Enjoy some well-chosen indulgences. If you completely deprive yourself of all things that you enjoy eating and drinking, you’re more likely to eventually give in and overeat. Instead, choose what you like to eat the most and make sure you take time to savour those treats. This is where moderation comes in – indulge in moderation.
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