Tips to Avoid Holiday Weight Gain and Maintain Fitness

• Plan Ahead: Find out what is on the menu. You may need to take something that is more appropriate for you to eat. Take food that is healthy and pass out the recipe.

• Don’t go hungry: Don’t go to a holiday event starving. This may cause you to overeat once you are there.

• Resist the “free for all” or “one day off” scenario: Don’t take a holiday from your exercise: increase your physical activity to compensate for additional calories.

• Support: To get your family on board with your weight loss goals, suggest family activities such as brisk walking, leisurely backyard games and health-conscious cooking. Also, let people know that you need their support. Don’t feel pressured or let others pressure you to eat what everyone else is eating.

• Protein first: Then vegetables and fruits and small portions of carbohydrates.

• Look and ask before eating: Hidden or unknown ingredients may lead to dumping

• Smaller is better: Don’t try to cut out your favorite holiday foods- just eat smaller portions and try to avoid going back for seconds. Use a small plate or bowl. It will be easier to control your food portions.

• Eat! Don’t skip meals: Don’t “save” your calories.

• Leave what you do not want: Eat only until you are full and leave the leftovers with your family.

• Enjoy the company: Enjoy socializing with family and friends.

• Don’t hang out by the food: Prepare your plate and step away from the buffet.

• Control your cravings for sweets. Take a bite of a family member’s dessert rather than getting your own.

• Eat s…l…o…w…l…y – Chew! Chew! Chew! This will help you to avoid overeating. This will allow your body to let you know that you are full.
• Fluids: Drink water or other low sugar/calorie drink. Hold and sip throughout parties to keep from snacking when you are not hungry.

• Avoid alcoholic beverages which are very high in calories.

• Avoid grazing: Eat your meal and move on.

• Remember, a slip is not a failure: Should you overindulge, do not beat yourself up. Recognize it for what it is, a slip, and quickly move on and avoid repeating it.