Jolly Good Tips for Avoiding the Holiday Pounds

It's the month of Christmas! I personally love this time of year, but you may not. Either way, one thing that cannot be denied is that this is the month of Christmas parties and family gatherings- whether that is in person or virtually in our post lockdown world.

Holiday foods are easily available now and being offered up in every guise by retailers and food companies. From mulled wine and mince pies to the Christmas menu at EAT (which I could eat the whole month!) there is a lot of opportunity to overindulge!

Unfortunately this means, for a lot of people, there is also the opportunity to increase stress levels and mindless snacking on less nutritious foods leading to festive weight gain.

This could be even more of an issue this year. The uncertainty of the ongoing pandemic and fear of the coronavirus, as well as the need to continue with social distancing and wearing face masks is taking its toll on us. Everyone is feeling the stress and food is an easy distraction, many see eating healthy or making better food choices as an added stress during the festive period.

If this resonates with you, the good news is you're not alone! To mitigate seasonal diet stress, try these 8 strategies -

1. WRITE THINGS DOWN

Keeping a journal and tracking your wellness habits can be a huge help in noticing patterns and staying on track. We all think, ‘Oh, I can remember that,’ but our brain only picks out the highlights, and some of us can’t remember what we ate yesterday! By writing things down, you avoid stressing out.

2. KEEP YOUR PORTIONS IN CHECK

Holiday meals often involve large portions of food, so you need a strategy. Do your best to keep portions of rich food on the smaller side, and instead, load up on items that won’t break your calorie bank, like vegetables and green salads. One way to do that is with the Plate Diet, which focuses on filling half your plate with non-starchy fruits and veggies, dedicating 1/4 of your plate to protein and the remaining quarter to slow-digesting complex carbs. This strategy allows you to try almost everything while also paying more attention to exactly what you’re putting into your body.

3. MAKE TIME FOR MOVEMENT

You may not have the time to do your usual workout routine during the holidays, and that’s OK. Rather than get down on yourself about what you can’t do, focus on what you can, and make sure it’s something you enjoy. I like the goal of just moving more often by walking as much as you can, whenever you can. Maybe it’s while you’re taking a phone call. By walking while you’re doing something else, you get lost in the activity, killing two birds with one stone. At the end of the day, exercise should always (and especially during stressful times) be something that makes you happy so you’re more likely to stick with it long term.

4. ASK YOURSELF: DO I REALLY WANT THIS?

When it comes to holiday treats, approaching them with the right attitude helps you eat mindfully with intention. You want to change the way you respond to treats when you see them. Rather than letting your impulses get the best of you, stop and ask yourself, ‘do I really want this?’” If you didn’t want it until you saw it or wouldn’t go out of your way to get it — you may not want to eat it. Give yourself a few minutes, and think about how you would feel if you had consumed the thing you wanted in the moment. Oftentimes, you may realise you didn’t want it at all.

5. KEEP YOUR HOME STOCKED WITH NUTRITIOUS EATS

You may not have control of everything once you leave your own home, but you can make smarter decisions about what’s in your kitchen. If you find yourself prone to stress eating, take a look at what types of foods you generally reach for. Are you loading up on partially-stale sweets because they happen to be available?

Your surroundings are the most important for that in-the-moment decision, so consider how you can stack the deck in your favour. Keep wholesome foods that are high in volume and low in calories (carrot sticks, frozen fruit, cherry tomatoes; air-popped popcorn, roasted chickpeas) readily accessible. These can help as a starting spot for what to eat when you want something you can crunch, but that won’t make you feel too full. They provide an in-the-moment alternative that’s also nutritious.

6. DRINK MORE WATER

Hunger is often confused with thirst because these signals originate in the brain. A glass of water may help those stressful hunger pangs and cravings go away. Plus, it allows you to pause and allows for a moment of mindfulness. Try your water with fresh fruit, sipping on seltzer or keeping a fun water bottle around to remind yourself to drink more.

7. LIMIT ALCOHOL

Drinking alcohol is often a big part of socialising over the festive period. However, alcohol can lower your inhibitions and increase your appetite, leading to overeating, especially when it comes to any sugar-rich holiday treats you may be surrounded by. If you drink too much before a big holiday meal, you’ll also be more likely to eat larger portions. The cure: Make sure you’re well-hydrated (sip on water between drinks) and aren’t drinking on an empty stomach. Try opting for a lower-calorie beverage, consider having a glass of water before enjoying another drink, and make sure to consume alcoholic drinks slowly and mindfully.

8. PRIORITISE SLEEP

Research shows when you’re sleep-deprived, the hormones that signal when we’re full and hungry are negatively affected. You’re more likely to crave sugar-rich foods for a boost of quick energy and be prone to mindless snacking, which can lead to overeating and weight gain. Following a bedtime routine that includes time for unwinding (such as taking a hot bath or reading a good book) not only helps reduce stress, but it can also help prevent holiday weight gain.

Now you have some tools to employ- go and enjoy yourself responsibly!

Learn how to put all the components needed for a successful weight loss program together by contacting me on 07971 22 22 35 to schedule your time TODAY!

Blog Written by Tanvir Heer Coaching

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