Kayla Slater, Contributing Writer
As the holidays approach, we tend to eat more than we should, so here are 10 tips to help keep you from over-indulging this holiday season.
1. Portion control
We should practice portion control every day, but it is especially important during the holidays. Try multiple foods and only take small servings of each. You’ll be surprised how it will still seem like you have more food than you can possibly eat.
2. Moderation
Again, we should always eat sweets and fats in moderation, but especially during the holidays. It can be easy to have 10 Christmas cookies by the end of the day or three pieces of pie before and after the feast. Have some self-control, try to eat one or two cookies and save the rest for the next day.
3. Eat until you feel satisfied
Many of us over-eat to the point of illness during the holiday. Instead of stuffing yourself until you can’t possibly eat anymore, try eating until your stomach is satisfied. Then, you will have room for desert.
4. Eat slowly
We tend to eat too fast when we are excited. Try to enjoy dinner with your family. Eat a couple of bites and talk with your guests in between bites. You will feel full quicker and eat less. It’s also a good idea to wait 20 minutes before getting seconds or grabbing another piece of pie. It takes a while for your brain to receive the signal that you are full.
5. Don’t skip meals before the feast
You know that you are going to over indulge during dinner, so you skip meals. Well, skipping meals affects your metabolism and can cause overeating. To keep your blood sugar normal and to prevent yourself from eating too much, balance is key. Eating a light breakfast or possibly lunch before the feast is a good idea, so you don’t eat too much too fast.
6. Start with fruits and veggies
We are usually surrounded by sweets and desserts, the foods we know to eat in moderation. To avoid eating too many desserts, start eating fruits and vegetables. You will still get your daily nutrients and may not eat as many sweets later on.
7. Be aware of emotional eating
Often we connect family and memories with food, as this can be an emotional time for many. It is important to recognize when we feel this way, so we don’t over indulge. Instead of just eating to nourish our bodies, sometimes we eat more because of the way we feel.
8. Exercise
When we get out of our usual routines, we tend to forget to stay active. Try taking a walk after dinner with family or getting the family out to play a football or baseball game together. Also, keep an eye out for holiday 5Ks are also around this time of year.
9. Set realistic expectations
It is important to set realistic expectations when it comes to eating socially and having lots of sweets around the house. If you set goals that are not realistic, you may feel guilty and disappointed. Afterall, you do want to enjoy the holiday and have fun with family and friends, not stress about calories.
10. Don’t give up
You may over-indulge and feel discouraged. It is difficult to get back on track when it comes to diet and exercise, but don’t give up. There is always tomorrow, where you can start new!
Have a wonderful and delicious holiday!!
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