It’s that time of the year again. The holidays are here — and with them come the delicious foods that tempt us to abandon our efforts to live a healthy lifestyle. As you make the rounds of the parties, it is tempting to say, “I’m just going to eat whatever I want and deal with the extra five or 10 pounds after the new year.”
But, for many of us, five or 10 pounds is far easier to put on than it is to take off. So, why not do your best to avoid the regrets later?
I can hear the protests now. I can’t say no to my grandmother’s pumpkin pie or my mother’s mashed potatoes! I know it’s difficult, especially when we have developed emotional connections to the traditional foods with which we grew up, but I have good news. You don’t have to entirely give up these holiday treats. I have a slew of strategies that will help you get through this season of food and festivities without having to resort to your “fat pants” come January.
First, before attending any party, make sure you eat a small but healthy and balanced meal. If you go in hungry, you are likely to hit the buffet with abandon, loading up on calorie-dense foods in an attempt to curb the hunger pangs. Everybody knows you shouldn’t grocery shop when you’rehungry — the same principal applies to party-going.
Next, be aware of both your surroundings and your consumption. If you stand or sit near the food table, you are likely to end up ingesting far more calories than you intended. Put all foods on a plate, rather than just grazing on whatever is closest. Be sure to consume proteins along with your carbohydrates — and yes, fruits and veggies are healthier choices, but they do still count as carbohydrates. Proteins and fats work to fill you up by maintaining your body’s nutrient balance and insulin levels, so do not neglect them.
Keep in mind that eggnog and sugary cocktails pack a heavy caloric punch, so try to avoid drinking your calories. There are between 200 and 300 or more calories in one cup of eggnog, and alcoholic mixed drinks often have two or three times as many calories, with no nutritional value. Minimizing or skipping these types of beverages leaves more room to enjoy other delicious holiday treats.
Another strategy is to use the Delboeuf Illusion to your advantage. You can trick your mind into thinking your portion sizes are bigger than they are by choosing a smaller plate. Studies have shown that people tend to consume far fewer calories when using smaller plates.
When you choose to indulge in sugary sweets, avoid pre-packaged cookies or candies in favor of homemade. Not only do homemade goodies usually taste better, but also you will avoid the consumption of the preservatives and chemicals that fill processed foods.
As you are enjoying the holiday spread, be mindful of the signals your body is sending you. Eat until you are comfortably sated — not stuffed. You should not feel as though you have to unbutton your pants when you are finished. Eat slowly and savor the flavors of the season.
Finally, stay active — this is the best time of the year to live in Florida, so take advantage of this gorgeous weather and get outside! Go for a walk in the park, organize a flag football game or go for a jog — anything that gets your heart rate up and helps get your metabolism burning.
This is the time of the year for food, family and fun, so enjoy yourself. Allow yourself some moderate splurges, but keep your health and fitness goals in sight while you do so, and you’ll have fewer regrets when January rolls around.
Jessica Tucker is a strength and conditioning coach, personal trainer, nutrition adviser and founder of Tampa Total Health and Fitness. For more information, email her attampatotalhealthandfitness@gmail.com.