It’s Time For Holiday Planning! You’ll Love These Easy Tips for Preventing Weight Gain This Year…

After a three-year COVID hiatus, the holiday parties are back and so are the buffet tables.  How do we survive without gaining weight? Or, at the very least, be up just a pound to two come January?

• Holiday weight gain is serious business, even if it’s just one pound, which is the average holiday gain. That’s because you never lose those pounds. In fact, it comprises most of your weight gain annually. This compounded weight gain year after year not only risks your health, it fuels the national obesity epidemic. Think how you would feel, and how you’re health could deteriorate, if you gain 20 lbs by the time you’re 40, and 40 lbs. when you’re 60

If you’re overweight or obese, studies show you’re likely to gain, even more – up to five pounds every holiday season.

• So, your two options are to either lose the weight in January or prevent it in the first place. Either way, the following simple strategies are a guide for achieving either one, and they’re easier than you think.

Let’s start with two key daily habits, then I’ll move on to party strategies.

1. Physical activity, cardio that is, is the most significant behavior for preventing weight gain, especially during the holidays when it lowers dramatically. Either keep up your normal routine or ramp it up by, for instance, going shopping on foot the old-fashioned way, before COVID made online shopping too easy.
   
   
2. Research shows self-monitoring is number two on the list, but in many studies, its importance equals physical activity. You have three options: Weigh regularly, daily is often best, use a pedometer, just a $30 clip-on is all you need, and/or keep a food record. If using all three sounds intimidating, I’ve found the first two choices the easiest for me and my clients. But recording those numbers is crucial. That’s because it allows you to look back at yesterday’s activities and note the result. Did you maintain your weight? Did you gain? Analyze – like a scientist, objectively, without judgement – which strategies led to your desired result. Repeat!

Now for what you’ve been waiting for: Party strategies.

Holidays are a time for celebrating life, families, and friends. That means a lot of socializing, eating and drinking. Even if you have mastered your daily routine of self care by now and you’re feeling great, the holidays could bring new situations which you don’t encounter often and don’t have much practice coping with.  It is important that you take some time to plan ahead and control your environment so you can achieve maximum enjoyment and minimum weight gain during the holidays.

Tips for Celebrating…

*           The “holidays” are only 3 days, not every day between Thanksgiving and New Year,

*           Prioritize. What is most important to you about the holiday. Eating as much food as possible? Family, friends? Religious beliefs? How about feeling energetic? Happy and confident about how you look and feel?

*           Plan your holiday eating carefully.  Savor and enjoy to the fullest every bite … every calorie,

*           Prioritize your favorite, most indulgent holiday foods.  Choose three. Don’t waste calories by sampling everything,        

*           Prioritize your parties. Choose a couple of your favorites. Use healthy eating practices the rest of the week (see below),

*           Eat normally and on time the day of the party … Don’t starve yourself during the day so that you irrationally overeat everything in sight once you get there,

*           Eat a snack just before arriving. Your favorite yogurt, apples dipped in a little peanut butter,

*           Once you’ve arrived, grab some sparkling water. Wait at least 30 minutes before making a food choice.  This gives you time to relax, get comfortable in your surroundings, and scope out the food offerings rationally,

*           Location! Location! Location! Position yourself away from the food table.  Focus on conversation, not eating.

*           Be mindful… Enjoy every bite. When you’re talking to someone, put the food down and talk, or take the food to a table. Put your fork and food down when you’re talking with anyone so you can enjoy the conversation, and so they’re not grossed out by trying to talk with you with your mouth full. Stop eating when your stomach feel comfortable, not full. Then stop eating. You’ll enjoy the party so much more if you’re not stuffed. You’ll feel great about the number on the scale the next morning. Besides, isn’t holiday parties about celebrating with friends and family, people you rarely see during the year?

*           When you are in control of the party, start a new trend. Try new – but delicious – healthy recipes to serve your family or guests.  You’ll be surprised how much this is appreciated,

*           Anticipate situations and plan your strategy ahead of time. Visualize yourself using your plan and leaving the party comfortable and proud of yourself,

*           Reward yourself for handling the situations as you planned, but not with food. A new perfume or aftershave? A negligée or a new pair of fitted pants? A trip?

*           Remind your self that it’s the leftovers eaten day after day, that put weight on. Splurge on the holiday, then get back to normal eating asap.

Start a new holiday tradition instead of focusing the whole day on eating, like playing board games, going for a walk with friends and family, a movie, playing tag or a fun ball game with your kids.

Remember!  Isn’t your priority looking and feeling your best?

Call Katherine: 202-436-5763 For more fabulous tips and simple, effective ways to lose weight, buy her book, Diet Simple!