It is the start of the holiday when unnecessary weight gain looms. (Perhaps for some, this started on October 31st.) It is Thanksgiving week and Christmas, Hanukkah, etc. are just around the corner. With the holidays comes celebration, and what is celebration without food?
Weight gain need not be an absolute during the season. One can actually maintain weight—and even lose weight–during the holidays. The keys lie in commitment and consistency. Remember, “opportunity costs.” Make wise choices, and you can enter into the New Year in better shape.
Make food choices count. There are certainly foods that we enjoy—really enjoy. By all means, enjoy them. Just don’t over-indulge. Sample rather than take large portions. Skip the foods that you find less satisfying. Choose to eat what is overall healthy and nutrient-dense so you can enjoy the otherwise-forbidden foods. If you like pumpkin pie, eat a slice; but avoid the crappy store-bought pie. Eat quality food. If doing the cooking/baking, try to make the recipes as healthy as possible—without removing the pleasurable qualities (e.g., taste). Don’t eat more than you need to in one sitting. After all, leftovers are one of the pleasures of the holidays. Let the joy be spread over small meals. Increase (small) meal frequency. Avoid snacking mindlessly on the treats and snacks that don’t satisfy.
Make food less available. Avoid snack bowls and candy dishes. Plan meals and snacks. Skip the appetizer trays. Use small plates and make it so you have to take effort to access the food.
Exercise more. Take frequent walks. Do cardio. Lift weights. Recreate. Move more! Short frequent activity breaks have cumulative benefit. Skip the halftime shows and take a walk. Get up early and exercise before family and guests get up. Take breaks and do some bursts of exercise (e.g., do a quick set of myo-rep pushups—AMRAP, catch your breath, repeat for four sets). A few calories more, expended here and there, with greater frequency, can quickly add up.
Eat less most of the time. You know when you are likely to have big meals. Allow for these by eating less during other meals. Eat enough to keep hunger at bay. Consider total daily (and weekly) caloric intake.
Limit alcohol and high-calorie beverages. Choose your liquids wisely. Beer and wine calories add up quickly. Drink slowly and infrequently. Choose beers with lower alcohol (but don’t sacrifice on taste). Reduce the alcohol and sugar content of mixed drinks. Avoid high calorie drinks (e.g., sugared pops/sodas). Skip the mimosas at breakfast/brunch (in fact, avoid the orange juice). Drink more water throughout the day. If you drink alcohol or holiday beverages, make them count. Savor the occasion rarely and make it so that there is no remorse.
Enjoy. Be purposeful in your consumption. Eat to fuel your body and your senses. Avoid unconscious eating. Let the food satisfy and create holiday memories. Celebrate. Moderate.
Be your best today; be better tomorrow.
Carpe momento!