It all starts with Halloween and ends at the New Year--the dreaded holiday weight gain! First, there's Halloween candy--you buy it for the trick-or-treaters, but a lot of it ends up in your stomach long before October 31st arrives. Then, for the next 2 weeks, you see it on sale for 50% off and just CAN'T pass that up. You might even sneak some from your kids' goody bag (though you'd never admit to it).
Three weeks later is Thanksgiving and the inevitable "feast." But the turkey isn't the only thing that loses its head and gets stuffed that day, is it? Then, the football games on TV after the meal virtually guarantee your body and digestion won't be moving much for the next few hours.
By mid-December, the string of holiday parties, family gatherings, and social/cultural events rolls into full force and doesn't end until the clock strikes midnight on December 31st and you make your guilt-ridden, button-popping resolutions for the coming year (which are less likely to be achieved than Britney Spears winning Mother of the Year).
Does this sound all too familiar? Are holidays your hardest time to stay focused on healthy eating? Are you convinced that "that's just the way it is" and it will always be that way? Well, here's a shocking revelation....
Holiday weight gain is NOT inevitable! Here are 7 simple secrets you can employ that really can help you maintain--or even lose--weight through the holidays.
1. Plan ahead.
Don't pretend like you don't know what your challenges are--you've been through enough holidays in your life to remember where you've made poor choices. Before you go into each of those situations this time (e.g., a party), think ahead and what you'd like to do differently this time. Strategize new options and actions; make a commitment with yourself to follow through on the plan. Even if you don't do it perfectly, at least do it a little bit better; congratulate yourself on what you accomplished and build upon that success to do it even better the next time. Success breeds success.
2. Don't eat like it's the Last Supper.
You've had plenty of food on past holidays to remember for a lifetime, and you'll have plenty more holidays in the future, so don't eat your meal like it's the last you'll ever have. Although you may eat a little more volume or variety on that day, keep it reasonable so you don't roll yourself away from the table and have to pop some Tums or chug Mylanta. (Note: Chewing slowly helps extend the taste sensation while eating less than you would have because one bite will last you as long as 2 or 3 would have).
3. Keep up exercise.
Don't let the "excuse" of busy-ness prevent you from staying on your exercise routine--even if it is a modified routine. Twenty minutes is better than nothing, and YOU KNOW you can spare 20 minutes for yourself. Schedule your exercise time in your calendar as you do everything else. Increase your intensity if you have to decrease your time, so you'll burn more calories in that time. Do it in the morning, so you increase your energy for the day and don't have to worry about it later (plus, you'll burn as much fat in 20 minutes in the AM as 60 minutes later in the day). And remember, things like dancing count as exercise, as long as you are moving your body and getting your heart rate up, so get on that floor at every opportunity!
4. Eat a healthy, balanced meal at home before you go to a holiday party.
This is especially helpful for late-night events or if you don't know what's going to be served. This strategy will keep you from eating a meal that may not be an optimal choice. If the party is at someone's house, I would suggest you bring at least one item you feel you can enjoy without guilt and that others would enjoy as well. My momma always told me, "Don't be an empty-handed guest." Hmm....Now I can see other benefits to that as well. If it's a buffet-style dinner, go through the line to see what's available first, then decide what you're going to take to make your balanced plate and go through the line putting the appropriate amount on your plate. Remember--one starch only (pasta, bread, potatoes, corn, rice). Or skip the starch if you plan to have the dessert.
5. Limit alcohol.
This is liquid calories and sugar that people often don't "count" but can really add up. Remember that alcohol is a depressant and makes you less inhibited to say "no" to things like food, makes you forget about eating, or convinces you that you haven't eaten much. And even though you don't chew it, it's still a carb that turns to sugar, raises your blood sugar and, in turn, releases insulin, which increases fat-storage in the body and inhibits fat-burning.
6. Drink more water.
Winter can be dehydrating due to the heating of homes/buildings. I know MY skin and lips always get drier in winter. Drinking water also helps fill you up before your meal and can rehydrate you after a glass of beer or a cocktail. If you don't like drinking cold water when it's cold outside, drink it at room temperature or heat it up. Herbal tea (non-caffeinated and non-sweetened) counts as plain water, so bring some bags with you when you go out, drink at the office in place of coffee, and have at home to take the chill off.
7. Remember, it's a holiDAY, not a holiMONTH.
Most holidays are just celebrated on one day. Keep that in mind and focus on enjoying the "exceptions" of the one day (instead of a week or a month), then get back to your regular eating routine the next day (and send the leftovers home with guests--especially desserts).
Use these simple tips to take the "gobble gobble" out of the season so you'll have less weight to lose once the new year comes around and you can focus on achieveing your weight loss goals more quickly.
For more information, free tools, and hypnosis CD's for Weight Loss (including my holiday special on "Healthy Holidays & Vacations"), visit http://www.hypnocoachlisa.com
Lisa Smith is a Certified Wellness Coach and Master Hypnotherapist, author, speaker, and workshop presenter with a private practice, Life by Design, LLC, in Virginia Beach. Along with general hypnosis, she specializes in helping women in business achieve their personal and professional goals by optimizing their personal energy. In-person and distance services are available.
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