‘Tis the season for potlucks, cookie platters and gingerbread houses. With so many tempting dishes everywhere we look, it can be challenging to stay on track with your eating goals. Judy Tillapaugh, RD, talks about food choices that can help prevent holiday weight gain.
A realistic mindset
This time of year, we may have concerns that we will eat too much, but we also have a lot of guilt after we choose something that's labeled “bad.” The number of gatherings centered around food paired with the diet messaging can be very overwhelming and make it difficult for us to nourish ourselves well.
Recognize that weight gain is going to more likely occur if you're eating extra calories most days of the week over the course of several weeks. If you eat a little extra here and there a few days, it’s highly likely weight gain will not occur.
Don’t diet
Avoid “going on a diet” during the holiday season. Food restriction, thinking that you should have this and not have that, can make you feel more inclined to eat extra.
Instead, have an eating routine. Plan to have a couple meals a day and a couple snacks a day and include foods that you really like. If we deny ourselves foods that we like, then chances are we're going to feel deprived, and that's going to increase our chances for emotional eating that then could potentially increase our chance for weight gain.
Practice mindfulness
Another idea is to eat mindfully. Satisfaction and pleasure at meals and snacks comes when we are present and unplug from our cell phones and other electronic devices. Notice the taste and the texture of the meals and snack foods you're having.
Remember that the holiday season is not all about the food. The holiday season includes so many other beautiful moments that can give you joy and peace inside. Practice self-kindness by taking rest days and lowering expectations. Do fun things with your friends and family to reduce stress. This can lower the risk of mindless eating that would then potentially increase depression.
Move
Finally, include positive movement over the holidays. Plan activities with your family and friends, like playing a sport, taking a holiday walk in the neighborhood or dancing to a Christmas playlist.
Focus on a healthy, non-diet approach and the reasons for the season, and you’ll give yourself the gift of well-being and peace this holiday.
