Let’s face it, the holidays are a hectic time of year. No matter what traditions your friends, family and co-workers follow, food is sure to be at the forefront of all your get-togethers, making the calories quick to add up. In fact, during the holiday season it’s typical for Americans to gain approximately one to two pounds. Take home these tips to keep off unwanted weight gain this season and usher in 2016 with a balanced lifestyle plan.
1. Make holiday favorites more filling. Recreate your favorite holiday dishes by including more fiber-rich foods, fruits, vegetables and whole-grains. Increasing the amount of fiber in your food is helpful because it is a nutrient that helps you feel full and keeps your hunger at bay.
2. Think less. It’s More! Instead of swearing off your favorite side dishes in order to look good in your holiday dress, enjoy them by taking smaller portions. Use the common household items to help guide you on recommended portion sizes: a light bulb for mashed potatoes, a cassette tape for sliced bread, 3 dice for hard cheese, a deck of cards for meats or a slice of cake, poker chip for salad dressing.
3. Drink to that! Make sure to pair all of the great tasting holiday foods with a variety of beverages from sparkling water to soda. I love the Coca-Cola mini can because I can have the taste I want and it’s perfectly portioned so I can keep with my plan to keep calories in check. Sipping between bites during your meal can help you eat more slowly and really savor those special holiday flavors!
4. Become leftovers-savvy. While one extravagant meal is no big deal, multiple extravagant meals means more calories that can lead to unwanted weight gain. Plan ahead for holiday party leftovers by packaging them into single-serving sized storage containers or consider donating them to a local soup kitchen or family center.
5. Bounce back quick! Remember that a short period of overeating or skipped activity will not erase all of your progress. What will is an extended hiatus from your typical eating and exercise routine. Keep with the spirit of giving to yourself by getting back on track at the very next meal, snack or exercise opportunity.
With these tips in mind, you should be ready to embrace the holiday season and 2016.
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Lindsey Joe is a Nashville-based Registered Dietitian Nutritionist and Weight Management expert. She is a consultant to The Coca-Cola Company and provides practical nutrition information on behalf of the Company.