There are many reasons we overeat during the holiday season. The excellent holiday meals and desserts you’ll be invited to share, stress from the holidays, preparations, the increase in social obligations, financial pressures, dealing with the well intended hosts who become “food pushers”, to name a few.
Let's face it during the holidays, it is important not to add additional stress by trying to fit in losing weight. With all of the scrumptious eats & beverages, and enjoying the moments of the holidays, everyone struggles. If you can moderate what you eat; and at least maintain your healthy eating habits during the holiday season, you are less likely to feel that usual 'holiday regret'. It will not serve you well to make yourself feel guilty over what and how much you eat, nor should you skip a meal or starve yourself; this will only lead to overeating later.
Here are some helpful tips so you can enjoy yourself, have a good time, control how much you eat and maintain your diet and exercise goals.
1. Always try to serve yourself. Serving yourself will allow you to take smaller portions. Wait 10-15 minutes before you begin to enjoy seconds, and if you are like me; third servings of the foods you love without feeling guilty, just control your portions. Remember the old saying; leftovers are wasted on your body or wasted in the garbage, you know which is less fattening.
2. Dealing with the well intentions of hosts who continue to offer you food can be a leading factor in over eating. You don’t want to hurt the feelings of your host and you don’t want to go home feeling guilty from overeating. So what is the best way to handle this problem?
According to etiquette expert Sherry Thomas, President and Founder of The Palm Beach School of Etiquette; “You need to be honest. State beforehand, if possible, that you are delighted to be joining them for dinner, but to please take no offense, as you will be eating lighter this holiday season due to a resolution you've made to lose weight. Just tell them that you wanted them to know so that they will not feel slighted in the least, that you really enjoy their food (if this is true) and can't wait for them to see the slimmer version of you that you'll be sporting, thanks to their encouragement, understanding and help. You can place a special call or send an email. A call is preferred as it is more special and shows the extra effort that you've taken. With a call, you can hear the voice as you politely explain your weight goals.”
“If this cannot be addressed prior to the dinner engagement, pull the host aside and alert them of the same at the first opportunity,” says Sherry Thomas.
3. Knowing your limits is key to not over eating. When you first receive that “I’m getting full” signal, stop eating. If you continue, you risk overeating and overfilling…drink water and wait 15 minutes. Give your body a time to decide if what you’ve ingested is ‘enough’; no matter how good it is. When dessert is served, don’t deprive yourself, just take small slivers of the desserts you like, and if you want another small taste, another small sliver won’t hurt you. Also, eat the nuts, one at a time, and not handfuls at a time. Although good in Vitamin B; nuts also contain fat. Vegetables are an excellent food group to munch on and are filling; just remember the dipping sauces are loaded with calories so use sparingly.
4. Be a food manager; experiment and try some of the seasonal foods and eliminate the common everyday foods. For example, enjoy that sweet potato casserole and avoid the bread and butter. The sweet taste may satisfy your palate’s desire for sweets plus give you valuable Vitamin A & C which help to repair damaged cells. Another excellent seasonal food to try is Waldorf Salad – There’s a sweetness to the taste and is made with walnuts, apples, and even sometimes grapes. Again, your mouth may enjoy the sweets but at the same time you’re getting good nutrients you body needs.
Also, take smaller bites and chew your food slowly, preferably for at least nine seconds. Studies have found people who do this will eat fewer calories a day. If you make a point of eating this way, eventually it will become second nature.
5. Also important, continue your exercise program. Exercising, or even a brisk walk 20 minutes a day, will pay big dividends during the holidays, not only in aiding your weight loss, but also help with your level of stress. If you are unable to sneak away to the gym, run (or walk) up and down the stairs in your home. If your activity is outdoors, remember to warm up and stretch, dress in layers (if temperatures are below 40 degrees) and remember what Mom said….”wear your hat.” Indoor or outdoors, just remember to make time for you and your exercise routine.
The holidays are full of hustle and bustle, with a good deal of stress, so take care of yourself and remember these important keys:
1) Avoid over eating; stop eating when you start to feel full; and drink lots of water.
2) Serve yourself when possible;
3) Control your portions,
4) Continue to exercise daily. Even a brisk walk can make the world of difference in easing your stress and help maintain your weight goals.
5) Be honest with your host regarding your weight loss and exercise goals.
Sherry Thomas adds: “Remember to take a small gift the day of the event or send something as thanks along with the thank you note.
**Special thanks to Ms. Sherry Thomas, President and Founder of The Palm Beach School of Etiquette for her contributions to this article. You can learn more about The Palm Beach School of Etiquette at http://www.palmbeachetiquette.com/
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