Don’t fall into the trap of the “Season of Overeating”! That’s what I call the time from Thanksgiving through the New Year. It’s a time when all our good intentions to eat healthy foods in reasonable portions go by the wayside.
But it doesn’t have to be that way. Let’s think this through for a minute. We spend most of the year controlling our portions and feeling good about ourselves. Then we let a month of indulgence undo all our good work. It doesn’t make sense. So why do it?
I think the holiday season has a bunch of traps built in that make it easy for us to let go of our good intentions. So here are my tips to help avoid overeating this holiday season.
#1 Stop the “I already failed” attitude!
I think this is a big one for almost everyone who is trying to eat better. Once you take that first decadent bite of something you know you “shouldn’t have”, you figure you’ve blown it for the day – or the month – and give up.
Stop! Don’t give up! That one bite does not have to launch an avalanche of overeating! So you cheated on your plan a little bit. It’s your plan and it is allowed to be flexible for special occasions. Eating better means choosing a healthier lifestyle. It doesn’t mean controlling every bite that goes in your mouth. So give yourself permission to have a little slip-up then get right back on track. You’ll probably enjoy that delicious bite of something more when you give yourself permission to have it.
#2 It's ok to have traditions - But don't make excuses
The holidays can make it easy to overindulge in foods we love because we know that’s the only time of year we’ll get mom’s famous corn casserole! Don’t let that excuse derail your plan. At the same time, don’t play the martyr and deny yourself the foods that are part of your family holiday traditions.
My family was amazed at what they saw on my plate this Thanksgiving. That’s because I decided to let myself have what I wanted from the holiday table. I normally live a very clean lifestyle by eating foods that are mostly good for me. So I decided I deserved a day of decadence.
I have to admit it took three days to come down from the high of all those rich foods. But I can honestly say that I savored every bite and I don’t regret a thing. I just know that I can’t make a habit of it.
My philosophy is that it’s okay to have a sample of most foods, as long as there is no medical reason you are not allowed to eat them. Start with a spoonful of each of your favorites and pass up the things you don’t really care about.
If you are doing the cooking, consider substituting lower fat or less sugary options in the recipe. And if you can, keep sauces and toppings on the side so everyone who wants to can eat less but still get the full flavor of the foods.
#3 Make a bet
It’s hard to self-monitor what you eat, especially when you are out with friends or family. One easy way to gain some extra motivation is to make a bet that you can stick to your plan. Offer to wash the dishes or clean your friend’s bathroom if you dive into the artichoke dip or go back for seconds at the chocolate fountain. When you enlist her as your partner for the night you can make a game out of sticking to your plan and still have a great time.
#4 Have two sips of water for every sip of wine
For many, the holidays turn into open season on drinking. Alcohol is full of calories, especially when you add liqueurs or sugary mixers. So even if you keep your eating on track, you’re putting your diet at risk if your holiday party season includes a lot of drinking,
So when you sit down to dinner with a glass of wine, make sure you also have a big glass of water on the table. My rule of thumb for drinking is to have two sips of water for every sip of wine. That way I can enjoy the flavor of my favorite drink without adding too many calories.
#5 Have balance
Our bodies contain more water than anything else. Water contributes to all the chemical processes going on inside us, including digestion and our immune system. So it is critical during the holiday season to drink enough water to stay hydrated. Having the right water balance will help your body handle whatever extra foods you eat. It will also help keep your immune system strong so you’ll be less likely to get sick during one of the busiest times of the year.
#6 Leave room for new traditions
Traditions are wonderful because everyone can look forward to the repetition of a favorite experience from years past. But there is always room for new traditions in addition to the old ones. So this year, start a traditional activity like a group walk or a game of ball in the back yard.
Whatever you do to celebrate the holidays, don’t give up on yourself or your eating plan. Every small thing you do to help yourself eat healthy and not overindulge is an improvement over what you could have done. So give yourself credit for the small victories. Then make plans to jump right back into your healthy eating routine as soon as you can.
Happy and healthy holidays to all!